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This is the definitive table for both the glycemic index and the glycemic load. I am able to reproduce it
here courtesy of the author, Professor Jennie Brand-Miller of the University of Sydney. It is based on a
table in different format but no more foods published December 2008 in Diabetes Care. However, only
the abstract is free online there.
This table includes the glycemic index and glycemic load of more than 2,480 individual
food items. Not all of them, however, are available in the United States. They represent a
true international effort of testing around the world.
The glycemic index (GI) is a numerical system of measuring how much of a rise in
circulating blood sugar a carbohydrate triggersthe higher the number, the greater the
blood sugar response. So a low GI food will cause a small rise, while a high GI food will
trigger a dramatic spike. A list of carbohydrates with their glycemic values is shown
below. A GI is 70 or more is high, a GI of 56 to 69 inclusive is medium, and a GI of 55
or less is low.
The glycemic load (GL) is a relatively new way to assess the impact of carbohydrate
consumption that takes the glycemic index into account, but gives a fuller picture than
http://www.mendosa.com/gilists.htm (1 of 127) [12/17/2011 8:14:06 AM]
GI
of
55
is
low;
GL
of
10
is
does glycemic index alone. A GI value tells you only how rapidly a particular
low.
carbohydrate turns into sugar. It doesn't tell you how much of that carbohydrate is in a
serving of a particular food. You need to know both things to understand a food's effect on blood sugar.
That is where glycemic load comes in. The carbohydrate in watermelon, for example, has a high GI. But
there isn't a lot of it, so watermelon's glycemic load is relatively low. A GL of 20 or more is high, a GL of
11 to 19 inclusive is medium, and a GL of 10 or less is low.
Foods that have a low GL almost always have a low GI. Foods with an intermediate or high GL range
from very low to very high GI.
Both GI and GL are listed here. The GI is of foods based on the glucose indexwhere glucose is set to
equal 100. The other is the glycemic load, which is the glycemic index divided by 100 multiplied by its
available carbohydrate content (i.e. carbohydrates minus fiber) in grams. (The "Serve size (g)" column is
the serving size in grams for calculating the glycemic load; for simplicity of presentation I have left out an
intermediate column that shows the available carbohydrates in the stated serving sizes.) Take, watermelon
as an example of calculating glycemic load. Its glycemic index is pretty high, about 72. According to the
calculations by the people at the University of Sydney's Human Nutrition Unit, in a serving of 120 grams
it has 6 grams of available carbohydrate per serving, so its glycemic load is pretty low, 72/100*6=4.32,
rounded to 4.
I know that some people would prefer the relative simplicity of a list of just the most common American
foods. You can find such a list at http://www.mendosa.com/common_foods.htm.
If you are looking for a relatively simple description of the glycemic index, please see my article titled
"The Glycemic Index" at http://www.mendosa.com/gidigest.htm.
Notice!
You can print out this file. But before printing, be sure to check if the last column is fully visible. On
my computer I needed to change the margins in Internet Explorer (with file, page setup) from 0.75
inches to 0.25 inches. You may need to make it even wider by changing the print setup orientation
from the normal portrait to landscape. Then, please first check if you've got it by printing just one page
of the table.
This table may be freely utilized for personal use, but may not be copied to any other Web site or
publication. Webmasters of other Web sites are, however, welcomed to link this Web page.
Before asking about the glycemic index or glycemic load, please refer to my main Glycemic Index page.
High-carbohydrate foods
White wheat bread*
Whole wheat/whole meal bread
GI
752
742
532
705
623
524
464
734
684
Barley
282
Sweet corn
Spaghetti, white
525
492
485
537
Udon noodles
Couscous
557
654
Breakfast Cereals
Cornflakes
816
692
552
793
789
675
572
Fruit and fruit products
Apple, raw
Orange, raw
Banana, raw
Pineapple, raw
362
433
513
598
Mango, raw
Watermelon, raw
Dates, raw
Peaches, canned
Strawberry jam/jelly
Apple juice
Orange juice
515
764
424
435
493
412
502
Vegetables
Potato, boiled
Potato, instant mashed
Potato, french fries
Carrots, boiled
Sweet potato, boiled
Pumpkin, boiled
Plantain/green banana
Taro, boiled
Vegetable soup
Dairy products and alternatives
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784
873
635
394
636
647
556
532
485
393
Milk, skim
Ice cream
374
513
Yogurt, fruit
Soy milk
412
344
Rice milk
867
Legumes
Chickpeas
Kidney beans
289
244
Lentils
Soya beans
325
161
Snack products
Chocolate
Popcorn
Potato crisps
Soft drink/soda
Rice crackers/crisps
403
655
563
593
872
Sugars
Fructose
Sucrose
154
654
Glucose
Honey
1033
613
1
2
3
4
BAKERY PRODUCTS
Cakes
Banana cake, made with sugar
Banana cake, made without sugar
Carrot cake, prepared with coconut flour (Philippines)
Chocolate cake made from packet mix
GI2
Serve
GL3
(GlucoseSize
= 100) g
per
serve
478
5510
36
383
14
12
8
20
60
60
60
111
7312
38
19
8717
50
25
385
60
504
60
13
424
58
24
413
165
14
315
75
504
50
11
10
757
50
15
Muffins
14 Apple muffin, made with rolled oats and sugar
15 Apple muffin, made rolled oats and without sugar
446
4810
60
60
13
9
16
17
18
19
20
21
494
544
604
6511
503
577
60
50
50
50
60
70
12
14
16
17
15
22
535
526
486
50
60
70
15
17
14
464
468
373
60
50
50
16
11
9
523
70
17
22
23
24
25
26
27
587
70
19
Pancakes
30 Pancakes, homemade (Fiji)
31 Pancakes, prepared from shake mix
(Green's General Foods, Glendenning, Australia)
669
675
80
80
17
38
32
33
804
80
10211 80
16
23
616
80
32
46
61
80
80
10
22
37
565
50
11
8514
40
18
928
25
BEVERAGES
40 Aussie Bodies Start the Day UHT, Choc Banana
flavored drink (Aussie Bodies Pty Ltd, Australia)
243
250 mL
41
264
250 mL
42
667
250 mL
334
250 mL
254
250 mL
537
250 mL
14
63
250 mL
16
668
250 mL
13
686
250 mL
23
38
43
Chocolate
DaydreamTM
USA)8
USA)8
Coca Cola
Coca Cola, soft drink (Coca Cola Amatil, Sydney,
Australia)
46 Coca Cola, soft drink (Coca Cola Bottling
Company, Atlanta, USA)
47 Cordial, orange, reconstituted (Berri Ltd,
Berri, Australia)
48 Fanta, orange soft drink
45
67
545
250 mL
250 mL
19
15
51
464
250 mL
15
445
250 mL
525
250 mL
17
929
250 mL
29
798
250 mL
17
375
250 mL
10
57
58
304
443
250 mL
250 mL
8
11
59
60
324
339
250 mL
250 mL
9
14
353
250 mL
11
61
303
250 mL
343
250 mL
585
250 mL
17
405
250 mL
11
154
250 mL
(M&M/Mars, USA)
52 Orange Delight Cocktail with pulp,
President's Choice Blue
MenuTM
Australia)8
63
Australia)8
Australia)8
MenuTM
66
283
250 mL
435
250 mL
11
465
250 mL
11
474
250 mL
13
392
250 mL
13
434
250 mL
466
65 mL
366
65 mL
7813
250 mL
12
7015
250 mL
13
439
250 mL
21
112
250 mL
164
250 mL
394
250 mL
Up & Go, cocoa malt flavor (soy milk, rice cereal liquid
breakfast) (Sanitarium Health Foods,
68
Australia)8
Australia)8
69
fructose)8
74
75
76
77
78
Sports drinks
Gatorade (Spring Valley Beverages Pty
Ltd, Cheltenham, Vic, Australia)
Isostar (Novartis Consumer Health,
Nyon, Switzerland)
Sustagen Sport (Mead Johnson,
Rydalmere, NSW, Australia)
Thorpedo Advanced Hydration for Kids, all flavors
(Thorpedo Foods, Australia)
Thorpedo Ultra Low GI Energy Water, all flavors
(Thorpedo Foods, Australia)
413
250 mL
81
414
250 mL
14
273
250 mL
83
163
250 mL
223
250 mL
513
250 mL
12
363
250 mL
453
250 mL
12
88
MiloTM
553
250 mL
89
MiloTM
525
250 mL
90
352
250 mL
91
363
250 mL
92
395
250 mL
13
93
263
250 mL
202
250 mL
453
250 mL
22
425
250 mL
21
535
250
98
QuikTM,
414
250
648
250
353
250
BREADS
101 Bagel, white (USA)9
69
70
24
Baguette
102 Traditional French baguette (prepared with wheat
flour, water, salt and 20 g yeast) (France)
579
30
10
736
30
728
627
70
70
27
26
6310
60
20
34
30
40
48
30
30
8
10
576
30
7010
30
67
30
13
50
30
43
30
7415
30
12
707
30
11
8514
30
15
49
30
112
113
114
115
70
30
70
30
14
53
30
10
66
30
12
59
30
12
65
30
13
57
30
11
47
30
10
672
30
13
55
30
67
30
496
50
11
131 Bread, flax, made from flax meal & wheat flour (Canada)9
67
30
445
30
534
30
476
30
7111
546
30
30
11
8
below)9
sodium
acid)9
propionate9
Buckwheat bread
126 Buckwheat bread, 50% dehusked buckwheat
groats and 50% white wheat flour (Sweden)
127 Buckwheat bread (China)
Chickpea flour bread
128 Chickpea flour bread, made from Amethyst-type
desi chickpeas (JK International Pty Ltd,
Rocklea, Australia)
132
133
134
135
136
Fruit breads
Brgen Fruit loaf (Tip Top Bakeries,
Chatswood, Australia)
Brgen Fruit and Muesli bread
(Tip Top Bakeries, Australia)
Continental fruit loaf, wheat bread
with dried fruit (Australia)
Fruit and cinnamon bread (Finest, UK)
Fruit and Spice Loaf, thick sliced
(Buttercup bakeries, Moorebank, Australia)
576
30
635
30
546
30
472
30
Gluten-free bread
141 Gluten-free multigrain bread (Country Life Bakery,
7913
30
10
Dandenong, Australia)
142 Gluten-free white bread (Country Life Bakery, Autralia)
405
30
725
30
626
30
626
30
65
30
12
44
30
50
628
30
30
9
9
729
30
619
30
50
40
30
30
7
6
41
30
MenuTM
Rice bread
150 Rice bread, low-amylose Calrose rice
(Pav's Allergy Bakery, Ingleburn, Australia)
151 Rice bread, high-amylose Doongara rice
(Pav's Allergy Bakery, Australia)
Rye bread
152 Rye bread (50% rye flour + 50% wheat flour) (Turkey)
153 Wheat and rye bread (75% wheat flour +
10% rye flour + 15% wheat bran) (Turkey)
Rye kernel bread
154 Coarse rye kernel bread, 80% intact kernels and
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57
30
66
30
7810
30
11
7614
30
10
5512
30
513
30
534
30
595
30
554
30
8615
30
12
48
30
Wheat Breads
166 Coarse wheat kernel bread, 80% intact kernels
and 20% white wheat flour (Sweden)
52
30
10
65
30
10
74
30
17
63
30
12
67
30
15
(Finland)11
(Finland)11
(Slovenia)12
(Slovenia)12
(Slovenia)12
5410
30
5911
695
30
30
8
10
70
30
10
175
176
177
178
7010
713
716
717
30
30
30
30
10
10
11
9
72
30
11
7312
75
30
30
11
10
7510
30
13
7512
30
11
87
30
11
883
8912
30
30
12
18
89
30
12
752
30
11
507
30
63
30
66
30
60
30
75
30
62
30
64
30
54
30
719
30
10
UK)9
defrosted9
UK)9
724
30
10
773
30
11
73
30
10
50
30
74
30
196
5911
30
65
30
11
41
30
56
30
634
30
10
645
30
10
685
30
11
561
30
10
552
30
494
575
666
676
85
30
11
76
30
79
30
(Mexico)
202 White bread, enriched with 12 g Arabinoxylan fiber14
(soluble fiber) (Australia)
203 White bread, enriched with 6 g Arabinoxylan fiber14
(soluble fiber) (Australia)
White bread enriched with Sunfibre (Cyamoposis
tetragonolobus) (Indian cluster guar beans)
204 White bread with 3 g Sunfibre, viscosity 1
(Taiyo Kagaku Co., Ltd, Yokaichi Mie, Japan)
205 White bread with 5 g Sunfibre, viscosity 1
(Taiyo Kagaku Co., Ltd, Yokaichi Mie, Japan)
206 White bread with 10 g Sunfibre, viscosity 1
(Taiyo Kagaku Co., Ltd, Yokaichi Mie, Japan)
78
30
10
77
30
10
74
30
10
66
30
79
30
42
30
48
30
45
30
63
30
73
30
11
54
30
54
30
384
30
727
30
869
30
11
1007
30
13
7710
30
11
808
30
11
689
693
30
30
7
9
7112
726
74
748
759
779
7816
8527
74 2
30
30
30
30
30
30
30
30
30
8
8
10
8
9
9
9
13
9
598
30
6613
30
527
30
539
30
344
30
236
237
238
239
240
241
242
243
BrgenTM
Mixed Grain
4512
30
250
BrgenTM
Mixed Grain
524
30
44
30
313
30
494
30
494
30
364
30
398
30
528
30
777
30
11
453
30
537
30
556
30
626
30
689
30
7014
30
598
30
599
30
12
7510
30
11
New Zealand)
267 Multigrain bread (Sainsbury's, UK)
268 Multigrain batch bread (UK)
269 9-Grain Multi-Grain (Tip Top Bakeries, Australia)
8010
628
435
30
30
30
8
9
6
5410
43
30
30
8
6
60
544
30
30
7
7
597
30
383
30
47
30
6410
30
Ploughman'sTM
497
30
54
30
666
30
10
506
30
7010
30
10
283 Tip
EnerGI white bread
(Tip Top Bakeries, George Weston Ltd, Australia)
54
30
58
30
DelightTM
TopTM
556
30
555
543
30
30
8
6
59
30
5111
30
79
30
13
71
30
65
30
67
30
Unleavened Breads
294 Lebanese bread, white (Seda Bakery, Sydney, Australia)
759
30
12
685
5613
30
30
10
8
30
30
38
30
515
30
12
557
30
12
BREAKFAST CEREALS
All-BranTM (high-fiber, extruded wheat bran cereal)
446
30
419
30
333
30
608
30
12
745
30
17
693
30
14
46
50 (dry)
15
39
50 (dry)
11
62
50 (dry)
17
65
50 (dry)
18
68
50 (dry)
23
55
50 (dry)
4310
30
507
30
10
658
30
12
74
30
13
63
30
12
7010
30
17
749
30
19
849
30
22
76
30
20
Barley porridge
306 Barley flour porridge, made from milled dehulled barley
kernels (flour:water = 1:3) boiled for 2.5 min (Sweden)
307 Barley flour porridge, made from milled high-amylose
(covered) barley kernels (flour:water = 1:3),
boiled for 2.5 min (Sweden)
308 Barley porridge made from steamed thin (0.5 mm)
dehulled barley flakes (Sweden)
309 Barley porridge made from steamed thick (1.0 mm)
dehulled barley flakes (Sweden)
310 Wholemeal barley flour porridge (100% regular barley)
(flour:water = 1:3), boiled 2.5 min (Sweden)
311 Wholemeal high-fiber barley flour porridge (50%
barley flour: 50% high-fiber barley flour) (Sweden)
312 Bran cereal, high fiber (UK)
Bran Flakes
313 Branflakes (Healthy Living, UK)
314 Bran Flakes, President's Choice Blue
MenuTM
318
ChocapicTM,
PopsTM
319 Coco
PopsTM
(Kellogg's, Australia)
778
30
20
320 Coco
PopsTM
(Kellogg's, Australia)
773
30
20
743
30
19
CornflakesTM
321 Cornflakes (China)
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77
30
19
794
30
20
806
30
21
9314
813
30
30
23
20
724
30
17
804
30
21
807
30
20
5610
30
699
30
18
55
30
14
614
30
13
677
687
65
30
30
30
14
13
13
11310 30
25
718
30
16
634
30
14
707
30
15
756
30
16
379
30
669
30
12
526
30
545
30
10
774
30
20
7110
30
16
376
30
327 Corn
(Kellogg's, Australia)
MenuTM
330 Froot
331
LoopsTM
(Kellogg's, Australia)
FrostiesTM,
sugar-coated cornflakes
(Kellogg's, Australia)
Fruit and FibreTM
MenuTM
255
30
6015
30
13
6211
30
14
6510
30
16
485
30
10
588
30
12
597
30
12
7210
30
15
Muesli
355 Alpen original muesli, made from steamed rolled oats
5510
30
11
51
30
10
513
30
41
30
649
30
12
669
8610
30
30
16
18
677
5911
30
30
14
11
507
30
647
30
13
5412
495
30
30
10
6
406
579
626
30
30
30
8
11
11
486
30
525
30
WheatsTM,
568
30
43:4
655
30
30
7
11
566
455
30
30
10
4
486
30
6612
30
10
846
10
586
10
648
10
649
10
7711
30
13
594
30
11
42
250
498
250
11
504
518
250
250
10
11
524
250
17
552
575
578
250
250
250
13
11
14
589
584
6315
250
250
250
12
12
19
390
391
392
393
6311
250
18
637
250
20
552
250
13
557
250
14
552
250
19
74
50 (dry)
24
55
250
15
767
250
19
69
250
19
50
250
14
80
250
22
53
250
14
693
8210
250
250
14
20
837
8310
793
250
250
250
18
30
21
702
50
25
8011
30
17
615
30
12
193
30
81
30
21
Instant Porridge
408 Instant porridge (China)
409 Instant oat porridge, cooked in microwave
with water (Uncle Toby's, Australia)
410 Instant oatmeal porridge, made from packet (China)
411 Instant oat cereal porridge prepared with water (UK)
mean of four studies
Rice Bubbles
416 Rice BubblesTM (Kellogg's, Australia)17
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853
30
22
928
30
24
95
30
25
883
6710
474
30
30
30
23
13
9
544
30
11
695
30
14
8412
30
20
605
30
12
493
45
12
643
30
12
7313
30
14
555
30
12
414
30
506
30
10
433
30
436
30
7211
30
18
61
30
12
686
30
13
69
30
12
694
30
12
7510
30
16
704
30
14
429
SustainTM,
430
Ultra-branTM,
7210
30
14
692
30
13
684
30
14
614
30
10
573
30
723
30
15
703
30
14
574
30
11
656
30
13
765
578
30
155
15
16
5811
155
16
655
30
16
546
155
16
436
405
478
476
507
476
409
451
396
155
155
155
155
155
155
155
155
30
11
9
12
12
12
11
9
11
7
606
30
11
448 Sultana
454
455
456
457
458
459
460
GoldiesTM
(Kellogg's Australia)
606
30
12
semi-skimmed milk
464 Muesli, Wheat free (Pertwee Farm's, UK), consumed
497
30
406
250
616
250
14
594
30
14
806
30
20
467
567
527
155
155
155
12
15
14
478
502
155
155
12
13
425
336
333
30
30
30
6
4
5
726
30
19
PlusTM
789
30
18
564
30
11
514
30
533
30
11
724
30
17
775
30
19
506
30
212
30
6311
30
15
5710
30
14
477 Fiber
RightTM
CrunchTM
CEREAL GRAINS
Barley
487 Barley kernels, high-amylose (hull-less) boiled in
20
150
22
150
25
150
10
26
150
11
252
150
11
354
354
37
150
150
150
15
15
16
282
150
12
48
150
20
665
50 (dry)
25
45
150
13
523
150
15
59
30
683
150
Sweet corn
501 Sweet corn, 'Honey & Pearl' variety (New Zealand)
502 Sweet corn, on the cob, boiled 20 min (Australia)
503 Sweet corn (China)
3712
48
552
150
150
150
11
14
18
60
150
20
625
525
150
150
20
17
657
150
623
535
150
150
22
13
Corn/Maize
498 Corn granules (China)
499 Maize (Zea Mays), flour made into chapatti (India)
500 Cornmeal porridge (China)
697
150
36
43
150
16
729
72
831
150
150
150
30
27
30
89
150
43
728
53
150
150
29
20
94
150
45
50
150
21
567
150
24
597
150
24
643
150
26
693
150
28
603
150
25
686
150
25
757
150
28
525
150
19
767
150
44
758
150
29
517
518
519
520
521
Rice porridge/Congee
527 Rice porridge (China)
528 Rice porridge (Australia)
696
885
150
150
23
13
191
423
657
150
150
150
3
14
21
4912
8610
150
150
22
37
485
150
20
455
150
18
464
150
18
987
150
31
894
150
37
10910 150
46
493
150
21
54
485
150
150
17
22
594
100 (dry)
46
514
150
21
486
150
18
514
150
22
485
150
17
8313
150
36
877
150
37
8811
9311
150
150
38
40
484
506
546
547
649
150
150
150
150
150
19
20
21
21
25
543
150
21
438
5211
5710
588
657
150
150
150
150
150
18
15
23
22
25
696
574
150
150
28
22
6711
688
150
150
28
28
574
150
24
605
150
23
8510
150
33
625
545
150
150
26
22
552
553
554
555
556
557
558
559
560
561
562
573
150
23
pre-germinated (Japan)
571 Koshikari (Japonica), white, short-grain,
488
150
18
767
150
35
756
645
150
150
34
27
673
150
30
737
150
28
686
150
27
666
150
26
66
150
28
64
150
28
64
150
28
43
150
18
50
150
22
53
150
23
55
150
24
58
150
25
665
150
21
50
150
16
(USA)11,14
726
150
29
872
150
29
878
667
150
150
33
24
598
150
30
766
647
150
150
29
23
807
150
31
58
150
24
463
877
150
150
19
36
872
745
150
150
37
31
7410
947
150
150
31
39
38
150
14
877
150
34
506
150
19
872
882
502
150
150
150
24
25
14
598
599
600
601
Instant/puffed rice
Instant rice, white, cooked 3 min (China)
Instant rice, white, cooked 6 min
(Trice brand, Australia)
Instant rice, white, cooked 6 min (China)
Puffed, white, cooked 5 min, Uncle Ben's Snabbris
(Masterfoods, Belgium)
309
50 (dry)
11
524
50 (dry)
19
505
405
50 (dry)
125
17
16
5411
150
25
474
25
697
25
12
716
40
23
464
463
50
50
16
16
579
50
19
50
483
50
50
17
16
514
519
50
50
17
17
415
454
504
6711
514
463
43
50
50
50
25
50
50
25
14
15
18
14
17
16
7
395
597
6612
25
25
38
6
9
14
623
624
625
626
627
628
629
Digestives
630 Digestives (UK)
631 Digestives (Canada)
632 Evergreen met Krenten (LU, Netherlands)
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285
30
398
556
30
30
8
9
505
623
30
30
7
12
455
495
50
50
16
18
476
47
50
50
17
17
558
25
10
416
443
454
50
50
50
14
15
15
455
50
16
495
476
50
50
18
17
47
557
50
50
17
19
394
463
357
50
50
25
13
16
4
425
50
14
455
498
523
50
50
50
16
18
18
49
517
50
50
17
18
466
586
375
50
50
50
16
20
13
556
50
19
517
50
17
455
495
50
50
16
18
476
47
50
50
17
17
476
464
50
50
17
16
557
394
463
416
50
50
50
50
19
13
16
14
516
32
5010
50
30
25
17
6
9
796
25
15
574
35
13
457
551
25
25
7
9
55
25
544
619
25
40
9
21
455
495
476
47
7712
513
50
50
50
50
25
25
16
18
17
17
15
10
667
668
669
670
484
25
604
25
10
627
25
10
645
25
11
735
505
535
25
45
45
13
15
16
535
4912
45
50
17
18
527
515
50
50
18
18
697
698
699
700
701
702
456
456
405
554
5710
648
50
50
25
25
20
25
16
16
7
10
8
10
624
25
11
433
35
11
453
35
11
523
35
13
493
35
13
503
482
35
35
13
12
453
35
11
417
518
545
546
5910
25
25
25
25
25
8
10
10
10
12
(Arnott's, Australia)
710 Snack Right Fruit Slice, Sultana with chocolate
(Arnott's, Australia)
711 The (LU, France)
712 Veritable Petit Beurre (LU, France)
713 Veritable Petit Beurre (LU, France) (2002)
714 Veritable Petit Beurre (LU, France) (2006)
715 Vitasnella frollini (Saiwa, Italy)
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CRACKERS
716 Choice grain crackers (UK)
497
25
8710
25
18
6511
528
25
25
11
9
555
25
10
605
25
11
656
25
10
606
25
10
567
25
657
25
11
819
25
15
8211
823
25
25
17
17
917
25
19
615
25
13
731
732
733
734
735
736
8210
91
6411
5712
6910
467
25
30
25
25
25
25
18
23
10
9
11
6
488
25
717
25
12
709
25
12
639
25
11
7811
538
25
25
14
8
rosemary (UK)
743 Wholewheat crackers with pumpkin and thyme (UK)
363
25
508
25
294
352
100
100
3
6
4310
100
374
100
363
303
100
100
5
2
288
150
307
150
225
100
318
100
256
100
299
100
196
100
257
100
185
100
225
100
Fromage Frais
345
150
376
150
345
150
343
150
343
150
376
150
476
150
16
327
50
594
50
57
50
246
50
365
50
273
50
273
50
304
50
46
50
553
50
475
50
374
50
373
50
373
50
383
50
616
100
33
11
250 mL
21
250 mL
312
250 mL
Sweden)8
Australia)25
346
250 mL
346
250 mL
412
250 mL
4610
250 mL
314
11
250 mL
-
4
-
11
28
250 mL
314
324
250 mL
250 mL
8
9
306
250 mL
256
250 mL
348
250 mL
30
233
250 mL
250 mL
4
3
276
250 mL
Milk, reduced-fat
795 Milk, reduced fat (1.4%) (Lite WhiteTM,
Dairy Farmers Ltd,
Australia)25
UK)8
BestTM,
Australia)25
374
250 mL
275
250 mL
355
250 mL
246
250 mL
344
250 mL
314
243
250 mL
250 mL
7
5
265
263
250 mL
250 mL
5
5
205
250 mL
205
250 mL
27
250 mL
305
250 mL
305
250 mL
325
250 mL
326
250 mL
32
250 mL
373
250 mL
4815
250 mL
343
250 mL
312
250 mL
214
250 mL
425
463
70
70
5
6
Milk, skim/low-fat
809 PuraTM HiLo milk (National Foods Ltd, Australia)
810
PuraTM
PuraTM
813
PuraTM
Sweden)8,9
ChocolloTM,
low-fat chocolate
ice cream, skim milk and malted milk powder
(Wendy's Supa Sundaes Pty Ltd, Australia)
Mousse, prepared
821 Nestl Combo mousse (Nestl, Australia)
822 Nestl Milo flavored mousse (Nestl, Australia)
Mousse, reduced-fat, prepared from
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364
314
50
50
4
3
825
826
827
828
475
364
335
365
50
50
50
50
14
4
4
4
323
362
50
50
3
4
474
404
100
100
7
6
524
454
416
454
524
180
180
180
180
180
20
18
16
16
20
546
546
180
180
21
20
434
482
180
180
16
18
263
200
184
200
173
200
6715
200
6414
200
20
832
833
834
835
836
Australia)25
UK)8
UK)8
UK)8
4912
200
19
UK)8
377
200
13
(UK)8
367
200
12
6714
200
30
4211
200
17
286
200
UK)8
UK)8
575
200
18
438
200
356
200
378
200
4212
200
11
327
200
13
306
200
416
200
16
114
200
267
200
285
200
369
200
4111
200
247
200
328
200
276
200
387
200
347
200
11
4713
200
5412
200
17
515
556
465
51
125
125
125
125
11
11
10
11
UK)8
UK)8
UK)8
apricot8
144
200
337
200
10
335
200
10
3114
200
324
284
283
200
200
200
4
3
3
426
200
12
415
200
11
539
200
15
5611
200
16
346
200
10
6111
200
18
324
436
292
323
283
333
200
200
200
200
200
200
11
17
9
11
8
11
195
200
124
200
115
200
3510
200
12
196
200
274
200
YoplaitTM
887
888
889
890
891
Australia)25
Australia)25
232
200
232
200
253
200
232
200
232
200
231
200
902
SkiTM,
402
200
14
903
SkiTM,
404
200
12
163
200
193
200
204
200
183
200
181
200
4410
200
13
4510
200
13
5214
200
15
47
200
14
264
200
264
200
284
200
(Pauls Ltd.,
914 Reduced-fat, strawberry (Czech Republic)
435
200
14
253
200
373
200
12
272
200
YoplaitTM,
Australia)8
Australia)8
325
200
569
250 mL
17
308
250 mL
10
345
250 mL
11
245
250 mL
194
250 mL
384
250 mL
14
445
250 mL
364
250 mL
414
250 mL
433
250 mL
215
250 mL
455
250 mL
173
250 mL
443
250 mL
183
250 mL
405
250 mL
11
154
250 mL
(UK)8
(UK)8
Australia)8
(2000)
927 Soy milk, full-fat (3%), 120 mg calcium, Calciforte
(So Natural Foods,
Australia)8
(2006)
928 Soy milk, Vitasoy Organic (National Foods Ltd,
Australia)8
929 Soy milk, Vitasoy So Milky Regular
(National Foods Ltd,
Australia)8
Australia)8
Australia)8
Australia)8
283
250 mL
313
250 mL
313
250 mL
303
250 mL
343
250 mL
435
250 mL
11
465
250 mL
11
392
250 mL
13
503
200
13
393
295
422
120
60
120
6
11
4
343
515
120
120
3
6
307
316
327
31
423
60
60
60
60
15
8
7
7
7
5
Australia)8
Australia)8
Australia)8
941 Up & GoTM, cocoa malt flavor (soy milk, rice cereal
liquid breakfast) (Sanitarium,
Australia)8
942 Up & GoTM, original malt flavor (soy milk, rice cereal
liquid breakfast) (Sanitarium,
Australia)8
Australia)8
296
20
436
30
506
30
557
30
568
30
513
30
475
629
120
120
11
16
705
120
16
6111
30
12
465
30
355
30
537
100
475
609
120
120
10
17
68
120
18
728
626
120
120
20
16
636
120
415
120
542
120
10
506
60
22
315
60
14
Australia)8
972 Custard apple, raw, flesh only (Australia)
Dates
973 Dates, Barhi variety, dried and vacuum packed
(United Arab Emirates)
974 Dates, Bo ma'an variety, dried and vacuum packed
(United Arab Emirates)
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475
60
14
458
60
20
363
60
16
60
18
294
25
616
60
16
543
120
104
25
102
25
507
25
59
525
120
20
11
8
475
120
10
587
120
798
120
16
472
120
513
120
423
100
10
607
60
24
436
120
336
120
(Australia)8
Oranges, raw
994 Oranges, type NS (South Africa)
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403
120
534
120
10
Orange Marmalade
996 Marmalade, orange 100% Pure Fruit spread,
273
30
489
30
554
30
10
43
30
566
120
304
120
456
120
464
120
40
5811
120
120
5
9
643
120
12
629
120
11
465
120
454
120
355
296
60
20
8
3
256
120
4315
4315
120
60
5
12
Pears
1010Pear halves, canned in reduced-sugar syrup, SPC Lite
(SPC Ltd, Australia)
1011Pear halves, canned in natural juice (SPC Ltd, Australia)
1012Pear, dried (UK)
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Pineapple
1013Pineapple, raw (Australia)8
667
120
434
120
555
120
10
537
120
294
60
10
Raisins
1018Raisins (Canada)
1019Raspberry 100% Pure Fruit spread, no added sugar
(Freedom Foods, Australia)
6411
264
60
25
28
3
465
30
659
120
70
120
407
120
5110
30
10
465
30
6912
25
294
30
40
30
9012
30
23
5611
566
5811
57
413
598
60
60
60
60
15
100
26
23
24
25
5
12
CotteesTM
brand
Washington, USA)
1027Strawberry & wildberry dried fruit leather, Sunripe
School Straps (Windsor Farm Foods, Australia)
1028Strawberry processed fruit bars, Real Fruit Bars
(Uncle Toby's, Australia)
Sultanas
1029Sultanas (Australia)
1030Sultanas (Value, UK)
1031Sultanas (UK)
mean of three studies
1032Tropical dried fruit snack (Australia)
1033Vitari, wild berry, non-dairy, frozen fruit dessert
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(Nestl, Australia)
Watermelon
1034Watermelon, raw (Australia)8
7213
120
803
120
354
15
395
250 mL
10
443
442
250 mL
250 mL
13
13
373
250 mL
10
454
250 mL
11
433
250 mL
14
475
250 mL
16
485
250 mL
16
433
250 mL
10
Cranberry juice
1046Cranberry juice cocktail (Ocean Spray,
Melbourne, Australia)
523
250 mL
16
683
250 mL
24
564
250 mL
16
59
250 mL
19
466
250 mL
12
484
250 mL
14
536
250 mL
1035Watermelon, raw
(Australia)7
545
250 mL
11
502
250 mL
12
433
250 mL
15
473
250 mL
12
473
250 mL
12
393
250 mL
11
236
250 mL
333
250 mL
384
250 mL
31
250 mL
556
100 mL
355
100 mL
306
100 mL
366
100 mL
Weaning Foods
1064Apple baby food (Czech Republic)
465
120
10
9513
87
568
75
598
75
596
75
Tomato juice
1057Tomato juice, low sodium, President's Choice Blue
MenuTM
porridge8
pudding8
6711
120
6513
120
10
47
250
12
46
250
14
51
250
15
54
250
16
51
250
15
403
150
40
150
444
150
10
474
534
495
463
150
150
150
150
13
13
11
12
405
577
150
150
8
13
37
150
11
334
150
10
52
150
16
38
150
11
1070Sweetcorn and
rice8
water24
water24
Australia)11
boiled
(Nigeria)11,14
(Nigeria)11,14
Butter Beans
1089Butter beans, canned, drained, Edgell'sTM brand
363
150
267
150
287
150
364
150
323
150
315
150
10
150
365
150
11
383
150
225
30
375
150
316
39
23
150
150
150
9
12
7
14
150
19
150
25
150
298
223
150
150
7
6
34
150
7011
150
17
Australia)8
Australia)8
Haricot/Navy beans
1099Haricot/Navy beans, boiled (Canada)
1100Haricot/Navy beans (King Grains, Canada)
1101Haricot beans, home-cooked, soaked overnight,
boiled 1h in water, baked in tomato sauce 2 h11
(HJ Heinz, Australia)
Kidney Beans
1102Kidney/white bean (Phaseolus vulgaris Linn),
soaked, boiled 17 min (Philippines)
steamed 1 h (India)14
1108Black bean (Phaseolus vulgaris Linn), soaked
20
150
435
150
10
364
150
515
150
12
Lentils
1112Lentils, type NS (Canada)
293
150
425
150
373
217
473
150
150
150
5
4
9
Mung beans
1117Mung bean (Phaseolus areus Roxb), soaked,
31
150
538
254
425
150
150
150
9
4
7
22
150
33
150
383
150
10
Soya beans
1124Soya beans, dried, boiled (Canada)
1125Soya beans, dried, boiled (Australia)
1126Soya beans, canned (Canada)
155
203
142
150
150
150
1
1
1
143
150
256
150
Australia)8
(Simplot Australia,
1111Red Kidney beans, dried, soaked overnight,
boiled 60 min (UK)
FiestaTM
brand
2910
250 mL
294
31
235
250 mL
398
250 mL
427
50
285
250 mL
355
250 mL
324
250 mL
366
280
17
534
496
468
280
280
280
19
20
17
454
50
13
263
250
304
40
324
40
234
31
328
50
437
50
10
224
31
285
250 mL
106
250 mL
(UK)24
(Australia)8
285
250 mL
SlimFast bars
1152SlimFast chocolate caramel meal replacement bar
543
50
18
273
50
496
50
16
364
50
17
375
250 mL
10
356
250 mL
12
333
250 mL
10
202
250 mL
535
222
250
250 mL
12
6
143
35
1163Chocolate deluxe8
293
50
1164Peanut butter8
233
50
1165Chewy choc-chip8
304
80
1166Chocolate deluxe8
384
80
1167Peanut butter8
224
80
1168Strawberry shortcake8
434
80
bars
Pure-proteinTM bars
404
80
253
55
1171Coconut8
425
55
1172Peanut butter8
377
55
5312
300
435
216
15
6610
128
20
668
95
17
664
164
17
663
186
26
598
100
14
Pure-proteinTM
cookies
Burgers
154
300
446
300
21
459
300
21
464
100
556
100
12
347
300
21
424
300
19
(Finest, UK)
1187Chilli con carne, made from haricot beans (Australia)
349
300
12
557
300
13
477
300
18
375
200
meal8
394
200
436
200
10
335
200
658
405
296
375
300
300
300
215
22
12
11
19
294
185
15
283
4214
405
100
300
360
6
18
15
66
100
22
368
250
12
219
250
358
300
10
(Finest, UK)
Lasagne
1206Lasagne, beef (frozen) (UK)
477
300
17
284
348
300
300
11
10
255
206
300
300
8
10
6010
258
300
300
25
11
35
200
266
27
300
100
11
10
234
300
10
283
274
405
54
200
12
456
100
12
366
100
304
100
496
100
12
544
100
11
626
139
23
MenuTM
767
112
20
395
112
10
757
113
23
173
300
384
133
214
268
346
300
100
300
300
60
15
1
4
3
13
413
545
300
113
18
15
406
395
574
444
465
495
448
295
543
396
255
300
300
300
50
50
50
300
300
113
300
300
11
17
25
15
16
17
8
9
14
11
4
617
300
25
6612
360
35
669
529
300
360
29
25
4812
300
12
394
100
12
Sushi
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488
100
17
55
417
100
300
20
21
455
300
27
787
270
44
676
270
32
635
200
34
55
200
37
39
200
11
505
78
100
36
20
11
20
36
20
36
5813
506
81
11
352
66
74
170
37
44
200
23
(Finest, UK)
White bread with accompaniments
1259Chicken Tandoori Deli Choice white French roll
(tandoori chicken, tomato, lettuce, cucumber, mint &
yoghurt sauce on a roll) (McDonald's Australia)
1260Chicken Tandoori Deli Choice Multigrain roll
(tandoori chicken, tomato, lettuce, cucumber, mint &
yoghurt sauce on a roll) (McDonald's Australia)
1261Turkey & Cranberry Deli Choice Multigrain roll
(turkey, lettuce, cranberry sauce, cheese and
mayonnaise on a roll) (McDonald's Australia)
1262White wheat flour bread, butter, cheese, regular milk
and fresh cucumber
(Sweden)8
(Sweden)8
Italy)11,14
39
160
20
31
230
16
234
237 mL
123
250 mL
174
250 mL
227
250 mL
6113
237 mL
24
508
237 mL
19
483
237 mL
16
1282EnsureTM
433
38
515
250 mL
404
237 mL
19
364
113
258
250 mL
202
50
153
250 mL
194
250 mL
204
250 mL
PuddingTM,
262
250 mL
312
250 mL
243
250 mL
163
250 mL
235
250 mL
253
250 mL
483
237 mL
17
596
250 mL
27
265
250 mL
25
250 mL
12
22
250 mL
10
2810
250 mL
348
250 mL
10
498
237 mL
16
545
237 mL
20
555
237 mL
23
343
237 mL
164
237mL
408
237 mL
16
479
237 mL
18
547
237 mL
19
314
250 mL
13
334
250 mL
15
273
250
13
275
250 mL
555
237 mL
27
40
237 mL
12
225
50
256
50
2512
50
276
50
279
50
251
215
2410
50
50
50
3
3
4
74
50
591
532
687
180
180
180
25
22
31
7810
180
32
324
476
180
180
15
22
(UK)8
(UK)8
(UK)8
(UK)8
619
180
29
5411
180
26
5111
180
23
558
180
23
552
180
25
54
689
180
180
23
33
465
180
11
488
180
12
527
180
13
525
180
11
502
180
12
558
180
26
539
526
180
180
23
23
53
180
24
43
48
180
180
21
23
49
61
180
180
23
29
45
53
180
180
18
22
523
399
180
180
23
18
281
180
14
391
180
15
Rice noodles/pasta
1353Rice noodles, dried, boiled (Thai World,
616
180
23
404
180
15
41
180
18
51
928
180
180
24
35
766
180
37
515
180
25
689
220
19
41
180
19
477
180
17
51
180
24
58
180
28
47
180
23
53
180
25
443
180
21
Bangkok, Thailand)
1354Rice noodles, freshly made, boiled
(Sydney, NSW, Australia)
1355Rice noodles made from IR42 (high amylose)
rice flour, boiled for 22 min (Philippines)
1356Rice pasta, gluten-free (Freedom Foods, Australia)
1357Rice pasta, brown, boiled 16 min
(Rice Grower's Co-op, Australia)
1358Rice and maize pasta, gluten-free, Ris'O'Mais
(Orgran Foods, Australia)
Spaghetti
1359Spaghetti, gluten-free, rice and Hi-Maize
(high-amlyose) flour (Freedom Foods, Australia)
1360Spaghetti, gluten-free, rice and split pea,
canned in tomato sauce
1361Spaghetti, 75% durum wheat flour and 25% chickpea
flour boiled 10 min (Rio Dulce SA, Guadalajara, Spain)
1362Spaghetti, soy (Revival Soy, Physicians
Pharmaceuticals, Inc,
USA)8
41
180
19
493
180
24
587
180
26
39
46
180
180
18
22
483
497
508
462
180
180
180
180
23
22
24
22
5915
6515
4610
57
180
180
180
180
28
31
22
27
424
180
17
455
180
18
58
180
29
4310
180
19
(Vetta, Australia)
1382Split pea and soya pasta shells, gluten-free
296
180
466
180
20
545
628
180
180
24
30
357
180
16
462
827
180
180
19
34
42
50
11
447
43
50
50
8
10
233
445
50
50
6
12
345
50
496
50
14
458
50
13
428
433
50
50
13
12
233
50
446
50
13
213
30
(M&M/Mars, USA)8
1401Combos Snacks Cheddar Cheese Crackers
546
50
17
(M&M/Mars, USA)
1402Combos Snacks Cheddar Cheese Pretzels
526
50
18
424
50
11
72
50
18
456
345
916
827
50
50
50
50
9
7
35
32
(Philippines)
Chocolate, dark
1392Chocolate, dark, Dove (M&M/Mars, USA)
1393Chocolate, dark with raisins, peanuts and jam
(Czech Republic)
Chocolate, milk, plain
USA)8
(M&M/Mars, USA)
Corn chips
1403Corn chips, plain, salted (DoritosTM original,
Smith's Snack Food Co., Australia) (1998)
1404Corn chips, plain, salted (DoritosTM original,
Smith's Snack Food Co., Australia) (1985)
Chips or Crisps, made from flaxseed, corn or rice
President's Choice Blue MenuTM
(Loblaw Brands Limited, Canada)
1405Flaxseed Tortilla chips, Sea Salt
1406Flaxseed Tortilla chips, Spicy
1407Japanese Tamari Rice & Corn Crisps
1408Japanese Wasabi & Honey Rice & Corn Crisps
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846
50
33
153
50
Fruit Bars
1411Apple Fruit Bar, fat-free, President's Choice Blue
9013
40
27
346
508
30
50
5
17
405
50
10
514
50
13
464
50
355
30
708
40
21
343
40
332
40
6111
30
12
7411
40
23
9012
30
23
9912
30
24
294
30
40
30
375
100
10
394
100
11
MenuTM
MenuTM
CompanyTM,
Washington, USA)
1426Strawberry & Wildberry dried fruit leather, Sunripe
school straps (Windsor Farm Foods, Australia)
Gelato
1427Gelati, sucrose-free frozen dessert, chocolate flavor
(Alba Foods, Newtown, Australia)
1428Gelati, sucrose-free frozen dessert, vanilla flavor
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447
100
556
110
15
536
120
10
808
30
22
766
30
21
524
50
18
628
50
20
456
50
14
Jelly beans
1432Jelly beans, assorted colors (Allen's, Nestl, Australia)
7811
30
16
706
333
30
30
21
6
Mars Bar
1440Mars Bar (Mars Confectionery, Australia)
1441Mars Bar (M&M/Mars, USA)
1442Marshmallows (Candy Lane, Australia)
1443Milky Way bar (M&M/Mars, USA)
1444Milky Way Lite bar (M&M/Mars, USA)
1445Muesli bar, crunchy, containing dried apricot
(Uncle Toby's, Australia)
628
6812
626
628
455
617
60
60
30
60
45
30
25
27
15
26
15
13
32
30
334
20
304
20
254
20
29
705
20
20
3
8
728
20
588
20
551
557
20
20
6
6
628
20
678
20
89
20
10
MenuTM
1453Popcorn (China)
1454Popcorn, plain, cooked in microwave oven
(Green's Foods, Glendenning, NSW, Australia)
1455Poppin Microwave Popcorn, butter flavor
(Green's Foods,
Australia)8
655
20
702
50
24
Potato crisps
1459Potato crisps, plain, salted (Canada)
517
50
12
57
602
50
50
10
12
56
50
12
668
50
25
839
30
16
846
30
20
775
705
30
50
19
32
786
26
16
585
26
12
353
50
10
475
50
637
50
17
335
50
337
50
416
50
325
50
46
275
50
50
9
5
1478Oat bar, made from oat flour and bran starch (Canada)9
59
50
14
524
50
13
726
50
26
6413
50
21
408
50
12
376
50
10
313
50
253
50
MenuTM
USA)7
(ExtendBar, USA)
PalTM
MenuTM
415
60
15
434
60
15
68
60
23
51
60
18
192
30
274
417
282
253
272
284
295
30
30
30
30
30
30
30
3
5
3
3
3
3
4
USA)9
332
30
878
50
23
497
50
14
1500TwistiesTM,
745
50
22
446
433
60
15
17
2
576
65
22
536
65
22
585
65
24
chocolate9
53
65
22
39
65
10
114
163
153
235
50
50
50
50
2
3
3
4
1506Power Bar,
USA)9
164
50
143
143
50
50
3
3
182
50
(M&M/Mars, USA)
1516Chewy Chocolate Peanut flavor
365
50
504
504
50
50
14
14
345
50
204
214
50
50
2
2
496
413
25
25
5
4
(M&M/Mars, USA)
1524Caramel Nut Rush flavor
1525Chocolate Nut Burst flavor
263
324
50
50
6
6
295
282
295
233
274
50
50
50
50
50
6
6
6
5
5
295
282
295
233
274
498
447
25
25
25
25
25
65
50
3
3
3
2
3
22
8
413
250
11
354
250
466
250
6914
250
13
433
250
202
250
627
250
12
579
250
11
486
250
18
393
250
543
250
22
47
4510
250
250
15
3
528
250
10
767
250
14
575
250
18
465
250
12
(UK)24
MenuTM
Minestrone
1546Minestrone, condensed, prepared with water
(Campbell's Soup Company, Camden, NJ, USA)
1547Minestrone, Traditional, Country Ladle
(Campbell's Soups,
Australia)8
MenuTM
564
250
17
524
250
15
475
250
6012
250
11
574
250
19
364
250
10
414
250
111
10
101
10
194
13
10
10
2
1
11
10
12
10
231
15
10
10
2
2
96
96
10
10
10
10
100
10
10
1029
10
10
Blue
MenuTM
MenuTM
Choice Blue
(Loblaw Brands Limited, Canada)
1559Vegetarian Chili Instant soup, low-fat, President's
Choice Blue MenuTM (Loblaw Brands Limited, Canada)
1560Winter Squash, President's Choice Blue MenuTM
Soupreme (Loblaw Brands Limited, Canada)
SUGARS AND SYRUPS
Blue Agave cactus nectar, high-fructose
1561Organic Agave Cactus Nectar, light, 90% fructose
(Western Commerce Corp., City of Industry, CA,
USA)8
(GlucodinTM
103
10
10
111
10
11
114
10
11
1033
10
10
76
10
793
10
62
57
10
10
6
6
85
10
86
10
636
25
13
354
25
444
25
463
25
483
25
513
25
11
525
25
586
604
25
25
12
13
623
25
11
645
25
10
698
25
15
726
25
736
25
16
ginseng8,27
Honey
Australia)8
Australia)8
747
25
16
744
25
16
748
25
16
1597Honey, NS (Canada)8
878
25
18
613
25
12
461
10
48
10
10512
1052
685
546
10
10
25
25
11
11
15
10
58
60
10
10
6
6
60
10
659
10
65
10
844
10
654
10
639
80
516
80
5414
80
516
80
664
80
12
759
64
80
80
3
6
3712
80
Maltose
160050 g portion (Canada)
160150 g portion (China)
1602Maple flavored syrup (Cottee's Foods, Australia)
1603Maple syrup, pure Canadian (Queen Foods, Australia)
Sucrose
160450 g portion (Redpath Sugars, Toronto, Canada)
160550 g portion (Japan)
160625 g portion (Redpath Sugars, Canada)8
Australia)8
Green peas
1611Pea, frozen, boiled (Canada)8
1612Pea, green (Pisum Sativum)
(India)14
Pumpkin
48
80
(Sydney, Australia)
1618Sweet corn (China)
552
80
60
625
80
80
11
11
525
80
Root vegetables
Carrots
1621Carrots, raw, diced (Australia)
1622Carrots, raw, ground (Australia)
355
391
80
80
2
2
335
80
492
80
394
80
9411
120
36
525
80
Potato
Baked potato
1627Potato, white with skin, baked (UK)
695
150
19
836
150
25
9311
150
17
988
866
150
150
26
22
111
150
33
78
92
150
150
20
24
665
8111
10115
665
150
150
150
150
15
19
17
17
594
150
19
7510
150
21
563
150
18
854
150
25
597
583
150
150
9
9
(Australia)
1644Pontiac, peeled, boiled whole for 30 min (Australia)
56
150
14
889
118
877
150
150
150
16
24
14
661
76
897
150
150
150
13
26
19
9610
827
150
150
24
21
88
150
18
67
150
13
23
150
565
150
12
659
150
12
54
150
16
646
150
21
Boiled/cooked, white/Type NS
1648Type NS, boiled (China)
1649Type NS, boiled in salted water (India)
1650Red potatoes, boiled with skin on in salted water
for 12 min (Canada)
1651Potato, white, boiled (UK)
mean of four studies
Boiled potato cooked then cooled
1652Sava, peeled, boiled 21-30 min, refrigerated 24 h,
consumed cold (Sweden)
1653Sava, peeled, boiled 21-30 min, refrigerated 24 h,
consumed cold with white vinegar (28 g)
and olive oil (8 g) (Sweden)
1654Type NS, boiled in salted water, refrigerated,
reheated (India)
1655Potato, red, cubed, boiled in salted water 12 min,
stored overnight in refrigerator, consumed cold
(Canada)
Canned potatoes
1656New, canned, heated in microwave 3 min (Mint Tiny
TatersTM,
Edgell'sTM
French Fries
1657French fries (Ica Handlarna, Solna, Sweden),
baked at 250oC for 9 min
1658French Fries, baked 15 min (OreIda Golden Fries,
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706
150
21
797
150
16
1661Instant (Canada)
1662Instant (Edgell's Potato Whip, Edgell's, Australia)
8013
86
150
150
16
17
888
924
150
150
18
18
976
873
150
150
19
17
7110
150
17
7410
150
18
688
150
17
7110
733
83
76
10213
919
150
150
150
150
150
150
14
15
17
15
26
18
938
799
150
150
24
14
735
150
15
779
150
19
708
7812
150
150
12
16
8015
150
18
76
150
16
622
150
12
6511
150
18
728
150
14
44
150
11
465
150
15
616
150
11
7712
150
19
948
150
42
767
150
34
825
150
37
774
755
150
150
16
22
706
150
22
7010
250
12
Taro
1694Taro (China)
485
150
54
150
5612
53
150
150
4
4
Yam
1697Yam, peeled, boiled (New Zealand)
1698Yam (China)
1699Yam, steamed (China)
355
542
514
150
150
150
13
19
18
74
150
28
548
150
20
(India)14
1683California white potatoes, cubed,
roasted in soybean oil (Canada)
74
150
28
615
150
28
747
775
150
150
20
29
734
736
150
150
23
28
683
150
23
807
150
32
794
827
150
150
20
32
756
806
150
150
24
28
248
50 (dry)
34
121
150
563
100
15
53
50 (dry)
soup)14
48
52
716
50 (dry)
25
747
50 (dry)
30
688
120
34
46
404
120 (raw)
13
343
150
14
66
150
24
50
375
215
19
294
185
15
64
30
8612
120
39
3011
100
868
150
37
79
67
150
150
40
41
55
150
27
65
100
27
946
150
31
86
150
56
48
75
13
83
75
10910 150
32
46
336
70
798
15
150
120
3
42
16
399
68
180
100
18
34
91
81
616
30
250
180
23
15
23
Bangkok, Thailand)
1751Rice noodles, fresh, boiled (Sydney, NSW, Australia)
1752Roasted rice ball (Satou Co Ltd., Japan)
1753Salted rice ball (Satou Co Ltd., Japan)
1754Soba noodles, instant, reheated in hot water,
served with soup (Japan)
404
77
80
46
180
75
75
180
15
21
21
22
488
100
17
55
628
100
180
20
30
48
180
23
57
300
27
56
300
26
55
300
26
56
300
26
79
56
150
150
40
24
61
150
29
69
59
300
150
32
19
58
150
19
63
150
27
61
150
26
72
56
80
77
150
150
150
150
26
29
39
39
ASIAN INDIAN
1774Bajra (Penniseteum typhoideum), eaten as
roasted bread made from bajra flour
49
75 (dry)
25
7011
120
31
48
150
16
11
150
4310
150
Chapatti
1779Chapatti, bajra
1780Chapatti, barley
49
48
59
669
60
25
408
60
14
together (Japan)
1768White rice with pickled vinegar and cucumber
(pickled food eaten before rice) (Japan)
1769White rice with pickled vinegar and cucumber
(pickled food eaten with rice) (Japan)
1770White rice topped with raw egg and soy sauce (Japan)
1771White rice with roasted ground soybean (Japan)
1772White rice with salted dried plum (umeboshi) (Japan)
1773White rice with sea algae rolled in sheet of toasted
sea algae (Japan)
unripe, steamed 1
h14
h14
609
60
23
443
200
22
flour batter)
1786Cheela, bengal gram (Cicer arietinum)
421
150
12
361
150
10
451
150
12
381
150
10
fermented batter
1790Dosai (parboiled and raw rice, soaked, ground,
fermented and fried) with chutney
552
150
22
3814
150
5111
150
15
fermented batter
h14
602
250
31
6010
360
31
6810
150
23
452
250
35
571
150
28
39
100
23
65
100
44
76
100
52
74
100
47
19
150
7010
250
12
694
150
28
h14
1h14
AUSTRALIAN ABORIGINAL
1805Acacia aneura (mulga seed) roasted,
50
46
75
11
47
50
43
30
11
50
34
150
12
402
50
10
68
120
18
Banana/plantain, green
1813Green banana, boiled (New Zealand)
3810
120
686
120
21
1815Roti/chappati (Fiji)
595
60
16
Sweet Potato
1816Sweet potato (Ipomoea batatas) (Australia)
44
150
11
7712
150
19
635
150
23
Taro
1819Taro (Colocasia esculenta) peeled, boiled (Australia)
54
150
5612
355
150
150
4
13
161
100
wet ground to
paste8
min8
bag8
min8
baked8
PACIFIC ISLANDERS
PIMA INDIAN
1822Acorns (Quercus emoryi, stewed with venison8
1823Cactus jam (Stenocereus thurberi)
91
30
18
405
150
12
70
30
17
363
250
12
38
60
313
250
10
acutifolius)8
293
250
72
100
31
81
100
35
44
100
11
54
60
100
100
19
19
52
50
12
39
100
78
100
11
319
499
300
300
24
16
47
50
43
50
(Brazil)
1842Pinto beans, boiled in salted water (Mexico)
14
150
427
300
21
7714
300
25
30
28
50
100
8
5
609
120
17
9411
120
36
SOUTH AMERICAN
1830Arepa, corn bread cake, made with corn flour (Mexico)14
1831Arepa, made from ordinary dehulled dent corn
flour12,31
(25% amylose)
1832Arepa, made from dehulled high-amylose
(70%) corn flour12,31
7710
150
44
666
150
38
7512
150
43
725
150
19
732
150
36
6110
150
21
375
353
6511
120
120
120
10
11
17
394
120
403
120
14
662
120
13
906
120
26
718
150
35
667
6610
150
150
33
33
68
659
150
-
34
-
605
150
33
525
150
29
508
150
28
54
150
30
615
150
28
747
150
20
boiled 30 (Jamaica)
1870Lucea yam, peeled, roasted on preheated charcoal
775
150
29
734
150
23
boiled 30 (Jamaica)
1872Negro yam, peeled, roasted on preheated charcoal
(Jamaica)
736
150
28
683
150
23
807
150
32
794
150
20
827
150
32
626
150
15
756
806
150
150
24
28
(Jamaica)
Footnotes
1. NS, not specified; AUC, area under the curve. Serving sizes in grams unless otherwise specified.
2. Mean SEM. Two GI values are shown for each food - one in which glucose sugar was used as the
reference food and one in which white bread was used as the reference food.
3. Estimated by multiplying the food's listed GI value with glucose as the reference food by the listed g
carbohydrate per serving and dividing by 100.
4. Sydney University's Glycemic Index Research Service (Human Nutrition Unit, University of Sydney,
Australia), unpublished observations, 1995-2007.
5. Glycemic Index Laboratories, Inc. (Toronto, Canada), unpublished observations, 2004 - 2007.
6. International Diabetes Institute (Melbourne, Australia), unpublished observations, 2006 - 2007.
7. Portions of the test food and the reference food contained 10 g carbohydrate.
8. Portions of the test food and the reference food contained 25 g carbohydrate.
9. GI calculated from the 120 min AUC data included in the original article using the AUC food/AUC
reference food formula.
10. V Lang (Danone Vitapole Company, Le Plessis-Robinson, France), unpublished observations, 19962000.
11. GI calculated from the 180 min AUC data included in the original article using the AUC food/AUC
reference food formula.
12. GI calculated by using a mathematical formula based on results from an in vitro starch hydrolysis
assay.
13. White rice was used as the reference food, but glucose was also tested and had a GI of 122. The
observed GI was multiplied by 100 and then divided by 122 to convert it to a GI on the glucose scale (ie,
glucose = reference food with a GI of 100).
14. Portions of the test food and the reference food contained 75 g carbohydrate.
15. Portions of the test food and the reference food contained 100 g carbohydrate.
16. B Spratt (George Westons Foods, Australia), unpublished observations, 2007.
17. Values based on 0.5 g carbohydrate/kg body weight.
18. Portions of the test food and the reference food contained 70 g carbohydrate.
19. Glycemic Index Symbol Program: http://www.gisymbol.com.au; Accessed 30 August 2007.
20. GI value included in original article determined from AUC measured over 180 min for only 4 time
points (0, 60, 120 and 180 min).
21. J Dzieniszewski, J Ciok (National Food and Nutrition Institute, Poland), unpublished observations,
1996-2001.
22. J Brand-Miller, S Holt (University of Sydney, Australia), and V Lang (Danone Vitapole Company,
Le Plessis-Robinson, France), unpublished observations, 2000-2001.
23. C Dalaudier (Nairn's Oatcakes Ltd, Scotland), unpublished observations, 2007.
24. Portions of the test food and the reference food contained 30 g carbohydrate.
25. Portions of the test food and the reference food contained 20 g carbohydrate.
26. Potato used as the reference food with a GI fixed at 80. The GI of the test food was calculated by
expressing the test food's glucose AUC value as a percentage of the potato's AUC value.
27. GI calculated from the 90 min AUC data included in the original article using the AUC food/AUC
reference food formula.
28. GI calculated from the 150 min AUC data included in the original article using the AUC food/AUC
reference food formula.
29. GI included in original article determined from AUC measured 120 min for only 4 time points (0, 30,
60 and 120 min).
30. GI included in original article determined from AUC measured 240 min for only 6 time points (0, 30,
60, 120, 180 and 240 min).
31. Portions of the test food and the reference food contained 45 g carbohydrate.
32. Ordinary corn flour arepa was used as the reference food.
http://www.mendosa.com/gilists.htm (96 of 127) [12/17/2011 8:14:07 AM]
GI2
Serve
GL3
(GlucoseSize
= 100) g
per
serve
BAKERY PRODUCTS
Cakes
1880Angel food cake (Loblaw's, Toronto, Canada)
1881Carrot cake, prepared with coconut flour (Philippines)
1882Pound cake (Sara Lee Canada, Bramalea, Canada)
67
39
54
50
60
53
19
9
15
466
67
63
57
17
17
69
50
13
76
65
47
70
17
31
59
60
57
57
17
14
Muffins
1888Blueberry muffin (Culinar Inc., Canada)
1889Bran muffin (Culinar Inc., Grandma Martin's Muffins,
Aurora, Canada)
1890Carrot muffin (Culinar Inc., Canada)
62
57
20
1891Corn muffin,
low-amylose4
102
57
30
1892Corn muffin,
high-amylose4
49
57
14
69
50
24
Pancakes
1894Pancakes, prepared with coconut flour (Philippines)
1895Pan de sal (sweet bread roll), containing coconut
51
68
80
80
11
24
flour (Philippines)
1896Pastry (Canada)
1897Waffles, Aunt Jemima (Quaker Oats Co. of Canada)
596
76
57
35
15
10
BEVERAGES
1898Lucozade, original (sparkling glucose drink)
9510
250 mL
40
534
250 mL
11
627
8912
250 mL
250 mL
7
13
1009
250 mL
51
655
250 mL
13
687
250 mL
72
70
25
9515
836
30
30
14
15
7817
30
14
8018
8135
695
30
30
30
13
13
12
74
30
16
Barley Breads
1913Coarse barley kernel bread, 75% kernels
1914Barley kernel bread, 50% kernels (Canada)
1915Barley flour bread, 100% barley flour (Canada)
1916Hamburger bun (Loblaw's, Toronto, Canada)
1917Kaiser rolls (Loblaw's, Canada)
1918Melba toast, Old London (Best Foods Canada Inc.,
Etobicoke, Canada)
27
43
67
61
73
70
30
30
30
30
30
30
5
9
9
9
12
16
Gluten-free bread
1919Gluten-free white bread, unsliced
(gluten-free wheat starch) (UK)
71
30
11
80
30
12
69
30
76
30
10
41
46
30
30
5
5
54
30
55
55
30
30
7
7
56
62
533
30
30
30
7
8
6
41
30
62
63
66
586
30
30
30
30
9
9
9
8
746
67
30
30
7
9
68
55
30
30
10
7
57
56
30
30
7
7
58
48
30
30
12
10
70
30
10
71
71
30
30
10
10
785
732
30
30
12
10
73
87
30
30
11
15
67
30
69
30
18
48
30
30
3
6
29
30
41
30
53
30
49
30
(Mexico)
White bread with Sunfibre (Cyamoposis
tetragonolobus) (Indian cluster guar beans)
1954White bread with 3 g Sunfibre, viscosity 1
(Taiyo Kagaku Co., Ltd, Yokaichi Mie, Japan)
1955White bread with 5 g Sunfibre, viscosity 1
(Taiyo Kagaku Co., Ltd, Yokaichi Mie, Japan)
1956White bread with 10 g Sunfibre, viscosity 1
47
30
37
30
39
30
46
41
48
46
52
30
64
65
67
67
30
30
30
30
8
8
8
8
69
69
71
30
30
30
8
8
9
71
30
10
73
30
10
87
69 2
49
30
30
30
11
9
8
696
30
848
30
12
65
30
64
74
30
16
9729
57
6716
6920
669
6610
7620
30
30
30
30
30
30
30
15
10
10
10
11
10
11
50
30
12
9719
30
18
in 250 mL water
Wholemeal (whole wheat) wheat flour bread
1972Wholemeal flour
(USA)4
1978Semolina bread
(Kenya)5
58
30
47
30
58
30
11
74
30
15
75
30
15
83
30
21
7216
30
18
1996CornflakesTM
86
30
22
92
30
24
9316 30
13233 30
9510 30
25
33
25
74
30
17
66
250
17
74
250
22
87
30
22
30
12
71
30
18
67
30
13
80
30
17
66
30
17
60
30
11
50
10
59
60
56
79
10
10
10
30
3
4
3
10
40
30
Peterborough, Canada)9
1994Corn ChexTM (Nabisco Brands Ltd., Canada)9
CornflakesTM
(Kellogg's Inc., Canada)
1997CornflakesTM
USA)4
(Kellogg's,
1998Cornflakes (Kellogg's, France)
1999Cornflakes (Kellogg's, MI, USA)
mean of five studies
2000Cornflakes, high-fiber (Presidents Choice,
Sunfresh Ltd., Toronto,
Canada)9
WheatTM,
Instant
Canada)9
Canada)9
Oat bran
62
69
250
250
14
16
2017Porridge (USA)4
75
250
17
69
250
16
65
250
17
66
250
17
71
30
17
67
30
13
49
30
11
Canada)9
Canada)9
2020Pro
StarsTM
Canada)9
Canada)9
Canada)9
89
30
23
82
30
22
83
30
17
9017
30
15
82
30
18
6518
30
15
76
30
17
36
30
74
30
16
8516
30
17
30
30
9719
30
21
22
22
27
150
150
150
9
9
11
2023Rice
29
150
12
252
150
11
37
150
16
50
150
21
49
5110
63
54
150
150
150
150
15
15
19
16
109
68
150
69
150
Sweet corn
2047Sweet corn, cooked (Israel)
2048Sweet corn (Canada)
527
5911
150
150
17
19
60
150
20
57
46
150
150
19
13
47
150
16
68
20
Couscous
2053Couscous, boiled 5 min (Near East Food Products Co.,
61
150
21
69
150
23
Millet
2055Millet, boiled (Canada)
2056Millet flour porridge (Kenya)
7110
107
150
-
26
-
Rice, white
2057White (Oryza sativa), boiled (India)
6915
150
30
43
150
13
Buckwheat
2041Buckwheat (Canada)
2042Buckwheat (Canada)
2043Buckwheat (Canada)
mean of three studies
Corn/Maize
2044Maize meal porridge/gruel (Kenya)
Cornmeal
2045Cornmeal, boiled in salted water 2 min
(McNair Products Co. Ltd., Toronto, Canada)
2046Cornmeal + margarine
(McNair Products Co. Ltd., Canada)
(Featherweight, USA)5
2051Sweet corn, frozen, reheated in microwave
(Green Giant Pillsbury Ltd., Toronto, Canada)
2052Taco shells, cornmeal-based, baked (Old El Paso
Foods Co., Toronto, Canada)
45
150
14
47
51
150
150
14
21
2062Type NS (France)
2063Type NS (Canada)
52
56
150
150
19
23
2064Type NS (Pakistan)
2065Type NS (Kenya)
69
112
150
150
26
47
598
150
21
41
55
562
57
58
60
60
71
150
150
150
150
150
150
150
150
16
22
24
23
23
24
24
29
573
150
23
51
150
19
55
150
20
75
54
150
20
58
150
21
57
150
18
17
150
37
39
150
150
14
15
54
150
22
54
150
22
61
150
26
59
150
25
61
150
26
5019
150
17
39
150
16
Instant/puffed rice
2090Instant rice, white, boiled 1 min (Canada)
46
150
19
Parboiled rice
2091Parboiled rice (Canada)
48
150
17
72
150
26
45
150
16
50
150
18
39
150
14
42
43
150
150
15
15
46
38
150
150
17
14
61
150
22
47
150
17
46
483
99
150
150
-
17
17
-
51
150
19
Rice, brown
Canada)5
Parboiled, high-amylose
2105Bangladeshi rice variety BR16, parboiled
(28% amylose)
35
150
13
32
150
12
27
150
11
33
150
13
322
150
12
29
34
50 (dry)
50 (dry)
11
13
39
34
50 (dry)
50 (dry)
15
13
42
44
50 (dry)
50 (dry)
14
14
48
45
50 (dry)
50 (dry)
16
15
63
50 (dry)
24
90
50 (dry)
34
559
150
5413
150
46
150
12
46
46
46
53
471
150
150
150
150
150
12
12
12
14
12
2116Wheat, type NS
(India)6
Semolina
Arrowroot
2124Arrowroot (McCormicks's, Interbare Foods,
Toronto, Canada)
63
25
13
62
50
25
25
11
8
55
62
25
25
9
9
58
25
10
7725
25
13
74
25
13
57
25
33
30
6717
77
40
25
21
14
CRACKERS
2136Breton wheat crackers (Dare Foods Ltd.,
Kitchener, Canada)
67
25
63
63
59
25
25
25
10
11
9
74
67
25
25
12
11
368
50
62
50
Rye crispbread
2137Rye crispbread (Canada)
2138Rye crispbread (Ryvita Company Ltd., UK)
2139High-fiber rye crispbread (Ryvita Company Ltd.,
Poole, Dorset, UK)
2140Premium Soda Crackers (Christie Brown & Co., Canada)
2141Stoned Wheat Thins (Christie Brown & Co., Canada)
DAIRY PRODUCTS AND ALTERNATIVES
Ice cream, Regular/NS
2142Ice cream, NS (Canada)
2143Ice cream, NS
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(USA)15
6815
50
10
80
50
10
629
50
24
250 mL
40
250 mL
25
250 mL
6018
250 mL
20
364
200
4516
200
5118
200
15
(USA)15
(Italy)16
UK)4
(UK)4
Zealand)4
11514 50
10
28
120
324
120
2156Apple, NS (Canada)
34
120
2157Apple, NS (USA)15
40
120
2158Apple, NS (Italy)
44
363
120
120
6
5
57
120
64
120
12
32
60
10
46
496
58
58
120
120
120
120
12
12
13
15
51
120
13
(Denmark)7,17
30
120
42
120
11
48
120
12
52
120
11
483
22
120
120
11
3
40
120
12
10321 60
624
60
55
120
42
21
9
25
120
Grapes, raw
2177Grapes, NS (Canada)
2178Grapes, NS (Italy)
43
49
120
120
7
9
474
120
41
120
6016
120
31
475
48
48
51
454
120
120
120
120
120
120
3
6
5
5
6
5
60
120
6016
120
17
28
56
52
120
120
120
4
5
9
33
120
344
120
41
120
Mango, raw
Oranges, raw
2182Oranges, NS (Denmark)
2183Orange, NS (Israel)
2184Oranges, NS (Italy)
2185Oranges (Sunkist, Van Nuys, CA, USA)
2186Oranges NS (Canada)
mean of five studies
Papaya/Paw paw, raw
2187Papaya/Paw paw, raw (Carica papaya) (Philippines)4
2188Paw paw (papaya), ripe
(India)6
Peach, raw
2189Peach, raw (Canada)
2190Peach, raw (Italy)
2191Peach, canned in light syrup (Delmonte,
Canadian Canners Ltd., Canada)
Pear, raw
2192Pear, raw, NS (Canada)
2193Pear, Winter Nellis, raw (New
2194Pear, Bartlett, raw (Canada)
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Zealand)4
42
120
382
44
120
120
4
5
51
120
Plum, raw
2198Plum, raw, NS (Canada)
2199Plum, raw, NS (Italy)
2200Raisins (Israel)
24
53
666
120
120
60
3
6
28
41
250 mL
12
41
48
250 mL
250 mL
12
9
576
250 mL
15
46
250 mL
15
56
150
20
150
50
150
15
Butter Beans
2209Butter beans, dried, soaked, cooked 1.25 h
298
150
(South Africa)
2210Butter beans, dried, boiled + 5 g sucrose
302
150
312
150
544
150
11
31
150
FRUIT JUICES
Apple juice
(South Africa)
2211Butter beans, dried, boiled + 10 g sucrose
(South Africa)
2212Butter beans, dried, boiled + 15 g sucrose
(South Africa)
Chickpeas (Garbanzo beans, Bengal gram), boiled
2213Chickpeas, dried, boiled (Canada)
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2214Chickpeas (Canada)
33
150
10
42
150
41
150
Haricot/Navy beans
2217Haricot/Navy beans, pressure cooked at 15 psi
29
150
30
150
59
150
19
39
150
12
23
150
231
42
46
346
150
150
150
150
6
10
11
9
52
150
28
150
Lentils, green
2226Lentils, green, dried, boiled (Canada)
22
150
3015
52
150
150
5
9
18
21
31
32
264
32
150
150
150
150
150
150
3
4
6
6
5
10
31
150
22
150
Pinto beans
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39
150
10
45
150
10
46
32
150
150
8
6
534
250 mL
23
599
250 mL
21
7317
250 mL
26
898
250 mL
40
5816
250 mL
788
250 mL
27
386
656
100
150
7
31
60
100
16
80
100
22
286
7317
100
360
1
55
27
440
14
22
440
11
5916
100
25
59
42
100
100
28
12
54
62
100
100
16
23
(Canada)
2259White bread with skim milk cheese (Canada)
55
100
26
51
100
23
67
100
29
5016
250 mL
15
2263EnsureTM,
7510
250 mL
33
6119
250 mL
28
5319
250 mL
24
136
50
23
50
45
47
180
180
20
19
26
180
12
45
51
180
-
20
-
45
180
22
48
180
23
Netherlands)4
NUTS
Peanuts
2266Peanuts (Canada)4
2267Peanuts
(Mexico)4
56
180
27
50
64
180
180
24
33
45
46
58
180
23
59
180
28
27
180
14
32
34
40
44
180
180
180
180
15
16
19
21
383
180
18
34
32
36
41
362
6415
180
180
180
180
180
180
16
15
17
20
17
27
33
180
16
34
180
16
38
180
17
427
42
42
45
48
180
180
180
180
180
20
20
19
22
23
(Australia)5
2294White (Israel)
2295White (Canada)
2296White (Italy)
2297White (Canada)
2298White (Canada)
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Canada)5
412
180
19
32
180
14
38
180
18
50
57
180
-
10
-
43
50
12
9016
50
28
54
50
12
3516
50
74
50
21
50
8516
50
30
10
17
1016
65
49
7412
65
24
8311
65
37
8112
65
23
64
250
17
66
250
27
44
1
250
250
9
0
(Belgium)4
60
20
250
-
16
-
389
250
Fructose
232150 g portion
205
10
232250 g portion
232350 g portion (Sigma Chemical Company,
21
24
10
10
2
2
25
10
231
10
85
10
92
10
93
10
96
922
10
10
10
9
78
10
80
10
1035
10
10
55
250
19
57
250
20
80
10
oats19
portion5
232850 g portion
mean of four studies
Glucose consumed with American ginseng
(Panax quinquefolius L.)
232925 g glucose (Glucodex solution, Rougier Inc.,
Chambly, Quebec) with 3 g dried ginseng4,11
233025 g glucose (Glucodex) 40 min
after 3 g dried
ginseng4,11
Finland)4
32
25
43
10
48
10
58
10
233950 g portion
234050 g portion
5910
60
10
10
6
6
64
10
234230 g portion16
82
10
234325 g portion4
11021 10
11
728
10
21
10
323
10
234625 g lactitol5,22
-17
10
31
10
Litesse
234825 g Litesse II, bulking agent with polydextrose and
72
10
42
10
4710
10
256
10
26
10
3012
10
4411
10
Lactose
Sucrose
PalatinoseTM
Germany)21
Lactitol
UK)22
UK)22
Vilvoorde,
Belgium)22
46
10
7329
10
8928
10
31
10
77
10
82
10
7916
80
Green peas
2362Pea, cooked (Israel)
354
80
25 g Sucrose) (Japan)21
235625 g Malbit CH (99% maltitol)
(Cerestar, Vilvoorde,
Belgium)22
Belgium)22
UK)22
VEGETABLES
(Canada)4
39
80
Sweet corn
2364Sweet corn, cooked (Israel)
2365Sweet corn (Canada)
527
5911
150
80
17
11
60
80
11
57
46
80
80
13
6
47
80
6416
80
16
80
9220
80
6017
80
46
100
12
9719
80
12
(Canada)4
(Canada)4
Baked potato
2375Ontario, white, baked in skin (Canada)
60
150
18
56
150
17
78
150
23
94
150
28
76
150
23
7717
150
13
9416
150
27
7017
58
150
150
18
16
63
150
11
Boiled/cooked, white/Type NS
2384Type NS (Kenya, Africa)
24
150
41
150
12
2386Potatoes (Germany)
2387White, boiled (Canada)
49
54
150
150
15
15
56
61
150
150
11
16
85
537
150
150
26
14
54
150
16
Canned potatoes
2392Prince Edward Island, canned, heated in microwave
(Avon, Cobi Foods Inc., Port Williams, Canada)
61
150
11
French Fries
2393French fries, frozen, reheated in microwave
(Cavendish Farms, New Annan, Canada)
75
150
22
7412
86
150
150
15
17
2396Instant (Canada)
88
150
18
2397Instant (UK)
9516
864
150
150
17
17
67
150
13
73
150
20
73
150
13
71
150
15
82
150
27
New Potato
2402New (Canada)
2403New (Canada)
47
54
150
150
10
11
52
150
23
Sweet potato
2405Sweet potato, NS (Canada)
2406Sweet potato, peeled, cubed, boiled in salted water
486
59
150
150
16
18
15 min (Canada)
2407Sweet potato, kumara (New Zealand)
786
150
20
62
150
19
728
150
Tapioca
2409Tapioca boiled with milk (General Mills Canada Inc.,
81
250
14
932
250
17
Yam
2411Yam, peeled, boiled (New Zealand)
2412Yam (Canada)
254
5112
150
150
9
18
Steamed potato
2404Potato dumplings (60% white potatoes, 40% white
wheat flour, boiled in salted water), consumed with
olive oil, tomato sauce and parmesan cheese (Italy)
Etobicoke, Canada)
46
100
12
446
150
18
493
100
13
415
120 (raw)
15
109
107
50 (dry)
-
41
-
406
150
17
657
150
26
6116
245
120
250
9
10
9729
589
30
250
16
17
20
87
49
30
30
15
8
250
ASIAN
2429Lungkow beanthread (National Cereals,
26
180
12
58
7317
180
360
23
55
9719
30
18
904
250
58
5513
75 (dry)
28
(Zea mays)
(Ghana)23
(Ghana)23
67
75 (dry)
34
37
150
14
Chapatti
2437Chapatti, amaranth-wheat (25:75) composite flour,
6610
60
20
7620
60
23
27
165
67
2441Chapatti, barley
37
64
669
60
21
814
200
41
354
100
316
150
773
150
30
576
80 (dry)
29
7812
864
78 (dry)
250
39
52
772
250
40
778
70 (dry)
39
(Sorghum vulgare)
2453Laddu (popped amaranth, foxtail millet, roasted
244
50
294
50
84
70 (dry)
42
10413 70 (dry)
52
as roasted bread
2457Pongal (rice and roasted green gram dhal,
903
47
250
pressure cooked)
2458Poori (deep-fried wheat flour dough) with
potato palya (mashed potato)
822
150
34
794
250
58
6915
150
26
Semolina
2461Semolina (Triticum aestivum), steamed
559
67 (dry)
28
766
67 (dry)
38
4612
71 (dry)
23
6220
71 (dry)
31
547
71 (dry)
27
688
76 (dry)
34
673
150
28
183
150
193
150
688
76 (dry)
34
6110
115
32
ISRAELI
2471Melawach (dough made from white wheat flour
and butter, fried)
2472Melawach
717
115
38
316
130
16
fiber (soluble)
2474Melawach + 15 g maize cob fiber (insoluble)
5910
130
31
7210
130
38
PACIFIC ISLANDERS
2476Sweet potato, kumara (New Zealand)
2477Yam, peeled, boiled (New Zealand)
786
254
150
150
20
9
PIMA INDIAN
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253
60
SOUTH AMERICAN
2479Black Beans
2480Brown beans
30
38
150
150
7
9
374
293
519
358
100
363
254
Footnotes
1. NS, not specified; AUC, area under the curve. Serving sizes in grams unless otherwise specified.
2. Mean SEM. Two GI values are shown for each food - one in which glucose sugar was used as the
reference food and one in which white bread was used as the reference food.
3. Estimated by multiplying the food's listed GI value with glucose as the reference food by the listed g
carbohydrate per serving and dividing by 100.
4. Portions of the test food and the reference food contained 25 g carbohydrate.
5. GI calculated from the 180 min AUC data included in the original article using the AUC food/AUC
reference food formula.
6. Portions of the test food and the reference food contained 75 g carbohydrate.
7. GI calculated from the 240 min AUC data included in the original article using the AUC food/AUC
reference food formula.
8. GI value included in original article determined from AUC measured over 3 h for only 4 time points
(0, 1, 2, and 3 h).
9. GI corrected for added milk and adjusted to represent a 50 g carbohydrate portion size.
http://www.mendosa.com/gilists.htm (125 of 127) [12/17/2011 8:14:08 AM]
10. Portions of the test food and the reference food contained 12.5 g carbohydrate.
11. GI calculated from the 120 min AUC data included in the original article using the AUC food/AUC
reference food formula.
12. GI value included in original article determined from AUC measured over 3 h for only 5 time points
(0, 30, 60, 120 and 180 min).
13. Wheat chapatti was used as the reference food and given a GI of 100. The GI of the test food was
measured by expressing the glucose AUC value for the test food as a percentage of the AUC value for
wheat chapatti.
14. M Champ (INRA, France) and V Lang (Danone Vitapole Company, France), unpublished
observations, 1998.
15. GI calculated from the 300 min AUC data included in the original article using the AUC food/AUC
reference food formula.
16. Portions of the test food and the reference food contained 30 g carbohydrate.
17. Portions of the test food and the reference food contained 20 g carbohydrate.
18. Sydney University's Glycemic Index Research Service (Human Nutrition Unit, University of Sydney,
Australia), unpublished observations, 1995-2007.
19. GI for sugars calculated from the glycemic response for a meal of sugar and rolled oats minus the
glycemic response for the oats alone.
20. Portions of the test food and the reference food contained 100 g carbohydrate.
21. Total weight of the test food was 50 g, whereas the reference food contained 50 g available
carbohydrate. The carbohydrate content of the test food was assumed to be 100% available, which may
be an overestimation.
22. Total weight of the test food was 25 g, whereas the reference food contained 25 g available
carbohydrate. The carbohydrate content of the test food was assumed to be 100% available, which may
be an overestimation.
23. Eaten as part of a mixed meal with fish, tomato, and onion sauce.
24. GI value included in original article determined from AUC measured over 2 h for only 5 time points
(0, 30, 60, 90 and 120 min).
25. GI value included in original article determined from AUC measured over 2 h for only 4 time points
(0, 30, 60 and 120 min).
David Mendosa
993 E Moorhead Cir Suite 2F
Boulder CO 80305
http://www.mendosa.com/gilists.htm (126 of 127) [12/17/2011 8:14:08 AM]
E-mail: mendosa@mendosa.com