Glycemic Index of Fruits
Most whole fruits have a low Glycemic Index, thanks to their fiber. Cherries, grapefruit and apricots are among the lowest, while pineapple and watermelon rank higher.
Glycemic Index Chart
Search any food to find its Glycemic Index instantly — classified Low, Medium, or High, drawn from the same 3,200+ food database as our Glycemic Load Calculator.
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Type a food's name below to look up its Glycemic Index. Already know the carb content of your serving too? Use our Glycemic Load Calculator to see its full blood-sugar impact.
A food's Glycemic Index will appear here.
Glycemic Index Chart at a Glance
This chart sorts everyday foods into three groups using the standard Glycemic Index ranges. All values come from the same database as the full chart below, so you can check a food in seconds.
- Low GI55 or less. Digested more slowly, so blood sugar tends to rise more gradually.
- Medium GI56 to 69. A moderate effect on blood sugar.
- High GI70 or more. Digested quickly, so blood sugar can rise faster.
Want the full list? Jump to the complete Glycemic Index chart. Want to see how a real portion affects you? Try the Glycemic Load Calculator.
Browse the Full Glycemic Index Chart
Every food in our database, listed with its Glycemic Index and classification. Filter by name, or just scroll — sorted shortest name first.
| Food | Glycemic Index | Classification |
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Glycemic Index of Fruits, Vegetables, Grains and More
These charts compare popular foods within each group, from lowest to highest GI. Tap any chart to see it full size. Cooking low GI meals? Browse our low glycemic recipes.
Glycemic Index of Vegetables
Leafy greens and non-starchy vegetables such as spinach, zucchini and cucumber score very low. Starchy vegetables like potato, pumpkin and parsnip have a higher GI.
Glycemic Index of Grains and Legumes
Beans, lentils, chickpeas and barley are some of the lowest-GI carbohydrate foods. Refined products such as white bread, rice cakes and corn flakes sit in the high range.
Glycemic Index of Nuts and Dairy
Nuts, cheese and cultured dairy all have a low GI. They contain little carbohydrate, which keeps their Glycemic Load small in normal portions.
GI values can vary a little between varieties, ripeness and cooking methods. Figures here follow the values in our own food database.
What Is the Glycemic Index?
The Glycemic Index (GI) ranks carbohydrate-containing foods from 0 to 100 based on how quickly they raise blood glucose after eating, compared with pure glucose (which is set at 100). A food with a high GI is digested and absorbed quickly, causing a fast, sharp rise in blood sugar. A food with a low GI is digested more slowly, producing a gentler, more gradual rise.
GI values are determined through lab testing on real human volunteers, using a fixed 50g-carbohydrate portion of the food — not a typical real-world serving size. That's the key difference between GI and Glycemic Load: GI tells you about the quality of a food's carbohydrates, while Glycemic Load factors in how much of it you actually eat.
Glycemic Index Classifications
Low GI: 55 or below · Medium GI: 56–69 · High GI: 70 or above.
Want to know the real-world blood sugar impact of a specific serving, not just the food's raw ranking? Our Glycemic Load Calculator combines GI with your actual portion size for a more practical result.
Common Questions
Frequently Asked Questions
The Glycemic Index (GI) is a 0–100 ranking of how quickly a carbohydrate-containing food raises blood glucose, compared with pure glucose. It's measured on a fixed 50g-carbohydrate portion of that food, regardless of a typical serving size.
A Glycemic Index of 55 or below is considered low, 56 to 69 is medium, and 70 or above is high. These are the standard thresholds used across most published GI research.
No. Glycemic Index reflects only how fast a food's carbohydrates raise blood sugar, tested on a fixed portion. Glycemic Load adjusts that figure for your actual serving size, giving a more realistic picture of a real meal's effect on blood sugar.
Glycemic Index values come from lab testing on real human subjects, which is time-consuming and costly, so only a portion of all foods have been formally tested. Similar foods generally have similar GI values, which is how most databases estimate coverage.
Yes. Glycemic Index only measures blood sugar impact, not overall nutrition. A food can have a low GI while still being high in saturated fat, sodium, or added sugar, so it's best used alongside general nutrition guidance rather than in isolation.
Sources
Medical & Scientific References
This page's Glycemic Index data and classification thresholds are based on the following widely cited sources:
- Harvard T.H. Chan School of Public Health — Carbohydrates and Blood Sugar
- American Diabetes Association — Glycemic Index and Diabetes
- University of Sydney — Glycemic Index Research & Database
- National Library of Medicine (PubMed Central) — Peer-Reviewed Nutrition Research
Medical disclaimer: This tool is provided for general educational purposes only and does not constitute medical advice. It is not a substitute for professional diagnosis or treatment. Always consult a qualified healthcare provider or registered dietitian regarding any medical condition, including diabetes or prediabetes.