Glycemic index
(glucose = 100)
Serving size Glycemic load
(grams)
per serving
Banana cake, made with sugar
47
60
14
Banana cake, made without sugar
55
60
12
Sponge cake, plain
46
63
17
Vanilla cake made from packet mix with 42
vanilla frosting (Betty Crocker)
111
24
Apple, made with sugar
44
60
13
Apple, made without sugar
48
60
Waffles, Aunt Jemima (Quaker Oats)
76
35
10
Bagel, white, frozen
72
70
25
Baguette, white, plain
95
30
15
Coarse barley bread, 75-80% kernels,
average
34
30
Hamburger bun
61
30
Kaiser roll
73
30
12
Pumpernickel bread
56
30
50% cracked wheat kernel bread
58
30
12
White wheat flour bread
71
30
10
Wonder bread, average
73
30
10
Whole wheat bread, average
71
30
100% Whole Grain bread (Natural
Ovens)
51
30
Pita bread, white
68
30
10
Corn tortilla
52
50
12
Wheat tortilla
30
50
Coca Cola, average
63
250 mL
16
Fanta, orange soft drink
68
250 mL
23
Lucozade, original (sparkling glucose 9510
drink)
250 mL
40
Apple juice, unsweetened, average
250 mL
30
FOOD
BAKERY PRODUCTS AND
BREADS
BEVERAGES
44
Cranberry juice cocktail (Ocean
Spray)
68
250 mL
24
Gatorade
78
250 mL
12
Orange juice, unsweetened
50
250 mL
12
Tomato juice, canned
38
250 mL
All-Bran, average
55
30
12
Coco Pops, average
77
30
20
Cornflakes, average
93
30
23
Cream of Wheat (Nabisco)
66
250
17
Cream of Wheat, Instant (Nabisco)
74
250
22
Grapenuts, average
75
30
16
Muesli, average
66
30
16
Oatmeal, average
55
250
13
Instant oatmeal, average
83
250
30
Puffed wheat, average
80
30
17
Raisin Bran (Kellogg's)
61
30
12
Special K (Kellogg's)
69
30
14
Pearled barley, average
28
150
12
Sweet corn on the cob, average
60
150
20
Couscous, average
65
150
Quinoa
53
150
13
White rice, average
89
150
43
Quick cooking white basmati
67
150
28
Brown rice, average
50
150
16
Converted, white rice (Uncle Ben's)
38
150
14
Whole wheat kernels, average
30
50
11
Bulgur, average
48
150
12
Graham crackers
74
25
14
Vanilla wafers
77
25
14
BREAKFAST CEREALS AND
RELATED PRODUCTS
GRAINS
COOKIES AND CRACKERS
Shortbread
64
25
10
Rice cakes, average
82
25
17
Rye crisps, average
64
25
11
Soda crackers
74
25
12
Ice cream, regular
57
50
Ice cream, premium
38
50
Milk, full fat
41
250mL
Milk, skim
32
250 mL
Reduced-fat yogurt with fruit, average
33
200
11
Apple, average
39
120
Banana, ripe
62
120
16
Dates, dried
42
60
18
Grapefruit
25
120
Grapes, average
59
120
11
Orange, average
40
120
Peach, average
42
120
Peach, canned in light syrup
40
120
Pear, average
38
120
Pear, canned in pear juice
43
120
29
60
10
Raisins
64
60
28
Watermelon
72
120
Baked beans, average
40
150
Blackeye peas, average
33
150
10
Black beans
30
150
Chickpeas, average
10
150
Chickpeas, canned in brine
38
150
Navy beans, average
31
150
DAIRY PRODUCTS AND
ALTERNATIVES
FRUITS
Prunes, pitted
BEANS AND NUTS
Kidney beans, average
29
150
Lentils, average
29
150
Soy beans, average
15
150
Cashews, salted
27
50
Peanuts, average
50
Fettucini, average
32
180
15
Macaroni, average
47
180
23
Macaroni and Cheese (Kraft)
64
180
32
Spaghetti, white, boiled, average
46
180
22
Spaghetti, white, boiled 20 min, average 58
180
26
Spaghetti, wholemeal, boiled, average
42
180
17
Corn chips, plain, salted, average
42
50
11
Fruit Roll-Ups
99
30
24
M & M's, peanut
33
30
Microwave popcorn, plain, average
55
20
Potato chips, average
51
50
12
Pretzels, oven-baked
83
30
16
Snickers Bar
51
60
18
Green peas, average
51
80
Carrots, average
35
80
Parsnips
52
80
Baked russet potato, average
111
150
33
Boiled white potato, average
82
150
21
Instant mashed potato, average
87
150
17
Sweet potato, average
70
150
22
Yam, average
54
150
20
Hummus (chickpea salad dip)
30
Chicken nuggets, frozen, reheated in
46
100
PASTA and NOODLES
SNACK FOODS
VEGETABLES
MISCELLANEOUS
microwave oven 5 min
Pizza, plain baked dough, served with
parmesan cheese and tomato sauce
80
100
22
Pizza, Super Supreme (Pizza Hut)
36
100
Honey, average
61
25
12
Jenis makanan
Nama
Indeks
Takaran Saji
Glikemik
(gram)
Beban
Glikemik
Tortila gandum
30
50
Sponge cake
46
63
17
Cake pisang dengan gula
47
60
14
Tortila jagung
52
50
12
Cake pisang tanpa gula
55
60
12
Roti hamburger
61
30
Pita bread
68
30
10
Roti putih
71
30
10
Roti gandum utuh (whole wheat)
71
30
Bagel putih
72
70
25
Baguette putih
95
30
15
Nasi merah
50
150
14
Oatmeal
55
250
13
Jagung rebus
60
150
20
Muesli
66
30
16
Oatmeal instan
83
250
30
Nasi putih
89
150
43
Cornflakes
93
30
23
Jus apel tanpa pemanis
44
250 ml
30
MINUMAN Jus jeruk tanpa pemanis
50
250 ml
12
Soft drink
68
250 ml
23
Susu skim
32
250 ml
Yoghurt rendah lemak dengan buah
33
200
11
Susu penuh lemak
41
250 ml
Es Krim
57
50
BAKERY
SEREAL
Dairy Product
BUAH
BUAHAN
Jeruk Bali
25
120
Pear
38
120
Apel
39
120
Jeruk
40
120
Peach kalengan
40
120
Peach
42
120
Pear kalengan
43
120
Anggur
59
120
11
Pisang
62
120
16
Kismis
64
60
28
Semangka
72
120
Kacang tanah
50
Kacang kedelai
15
150
27
50
29
150
Kacang hitam
30
150
Kacang panggang
40
150
Fettucini
32
180
15
Makaroni
47
180
23
Spaghetti direbus 20 menit
58
180
26
Keripik jagung asin
42
50
11
51
50
12
55
20
Pretzel
83
30
16
Wortel
35
80
Green peas
51
80
Talas
54
150
20
Ubi
70
150
22
Mashed potato instan
87
150
17
46
100
61
25
12
KACANG Kacang mede asin
KACANGAN Kacang merah
PASTA
MAKANAN Keripik kentang
RINGAN Berondong jagung tawar
SAYURAN
Chicken nuggets dipanaskan di
LAIN LAIN microwave
Madu
