FOOD |
GLYCEMIC INDEX |
FAT(G PER SERVING) |
CHO(G PER SERVING) |
|
Agave nectar (90% fructose syrup), 1 Tbsp. |
11 |
0 |
16 |
|
All-Bran with extra fiber, Kellogg’s, breakfast cereal, ½ cup, 1oz. |
51 (av) |
1 |
22 |
|
Angel food cake, 1 oz. |
67 |
Trace |
17 |
|
Apple, 1 medium, 5 oz. |
38 (av) |
0 |
18 |
|
Apple, dried, 1 oz. |
29 |
0 |
24 |
|
Apple juice, unsweetened, 1 cup, 8 oz. |
40 |
0 |
29 |
|
Apple cinnamon muffin, from mix, 1 muffin |
44 |
5 |
26 |
|
Apricots, fresh, 3 medium, 3 oz. |
57 |
0 |
12 |
|
Canned, light syrup, 3 halves |
64 |
0 |
14 |
|
Dried, 5 halves |
31 |
0 |
13 |
|
Apricot jam, no added sugar, 1 Tbsp. |
55 |
0 |
17 |
|
Apricot and honey muffin, low fat, from mix, 1 muffin |
60 |
4 |
27 |
|
Bagel, 1 small, plain, 2.3 oz. |
72 |
1 |
38 |
|
Baked beans, ½ cup, 4 oz. |
48 (av) |
1 |
24 |
|
Banana bread, 1 slice, 3 oz. |
47 |
7 |
46 |
|
Banana, raw, 1 medium, 5 oz. |
55 (av) |
0 |
32 |
|
Banana, oat and honey muffin, low fat, from mix, 1 muffin |
65 |
4 |
27 |
|
Barley, pearled, boiled, ½ cup, 2.6 oz. |
25 (av) |
0 |
22 |
|
Basmati white rice, boiled, 1 cup, 6 oz. |
58 |
0 |
50 |
|
Beets, canned, drained, ½ cup, 3 oz. |
64 |
0 |
5 |
|
Black bean soup, ½ cup, 4.5 oz. |
64 |
2 |
19 |
|
Black beans, boiled, ¾ cup, 4.3 oz. |
30 |
1 |
31 |
|
Black bread, dark rye, 1 slice, 1.7 oz. |
76 |
1 |
18 |
|
Blackeyed peas, canned, ½ cup, 4 oz. |
42 |
1 |
16 |
|
Blueberry muffin, 1 muffin, 2 oz. |
59 |
4 |
27 |
Bran |
|
|
|
|
All-Bran with extra fiber, Kellogg’s, ½ cup, 1 oz. |
51 |
1 |
20 |
|
Bran Buds with Psyllium, Kellogg’s, S cup, 1 oz. |
45 |
1 |
24 |
|
Bran Flakes, Post, T cup, 1 oz. |
74 |
1 |
22 |
|
Oat bran, 1 Tbsp. |
55 |
1 |
7 |
|
Oat bran muffin, 2 oz. |
60 |
4 |
28 |
|
Rice bran, 1 Tbsp. |
19 |
2 |
5 |
Breads |
|
|
|
|
Dark rye, Black bread, 1 slice, 1.7 oz. |
76 |
1 |
18 |
|
Dark rye, Schinkenbrot, 1 slice, 2 oz. |
86 |
1 |
22 |
|
Eagle Mills Bread Mix – Muesli with Sustagrain, 2 oz. |
54 |
1 |
24 |
|
Eagle Mills Bread Mix – Soy with Flaxseed, 2 oz. |
50 |
1 |
17 |
|
French baguette, 1 oz. |
95 |
1 |
15 |
|
Gluten-free bread, made with spelt, 1 slice |
90 |
1 |
18 |
|
Hamburger bun, 1 prepacked bun, 1.5 oz. |
61 |
2 |
22 |
|
Kaiser roll, 2 oz. |
73 |
2 |
34 |
|
Light deli (American) rye, 1 slice, 1 oz. |
68 |
1 |
16 |
|
Melba Toast, 6 pieces, 1 oz. |
70 |
2 |
23 |
|
Pita bread, whole wheat, 6 ½ inch loaf, 2 oz. |
57 |
2 |
35 |
|
Pumpernickel, whole grain, 1 slice, 1 oz. |
51 |
1 |
15 |
|
Rye bread, 1 slice, 1 oz. |
65 |
1 |
15 |
|
Sourdough, 1 slice, 1.5 oz. |
52 |
1 |
20 |
|
Sourdough rye, Arnold’s, 1 slice, 1.5 oz. |
57 |
1 |
27 |
|
White, 1 slice, 1 oz. |
70 (av) |
1 |
12 |
|
100% stoneground whole wheat, 1 slice, 1.5 oz. |
53 |
1 |
15 |
|
Whole wheat, 1 slice, 1 oz. |
69 |
1 |
13 |
|
Bread stuffing from mix, 2 oz. |
74 |
5 |
13 |
Breakfast Cereals |
|
|
|
|
All-Bran with extra fiber, Kellogg’s, ½ cup, 1 oz. |
51 |
1 |
20 |
|
Bran Buds with Psyllium, Kellogg’s, S cup, 1 oz. |
45 |
1 |
24 |
|
Bran Flakes, Post, T cup, 1 oz. |
74 |
1 |
22 |
|
Cheerios, General Mills, 1 cup, 1 oz. |
74 |
2 |
23 |
|
Cocoa Krispies, Kellogg’s, 1 cup, 1 oz. |
77 |
1 |
27 |
|
Corn Bran, Quaker Crunchy, ¾ cup, 1 oz. |
75 |
1 |
23 |
|
Corn Chex, Nabisco, 1 cup, 1 oz. |
83 |
0 |
26 |
|
Corn Flakes, Kellogg’s, 1 cup, 1 oz. |
84 (av) |
0 |
24 |
|
Crispix, Kellogg’s, 1 cup, 1 oz. |
87 |
0 |
25 |
|
Frosted Flakes, Kellogg’s, ¾ cup, 1 oz. |
55 |
0 |
28 |
|
Grapenuts, Post, ¼ cup, 1 oz. |
67 |
1 |
27 |
|
Grapenuts Flakes, Post, ¾ cup, 1 oz. |
80 |
1 |
24 |
|
Life, Quaker, ¾ cup, 1 oz. |
66 |
1 |
25 |
|
Muesli, natural muesli, T cup, 1.5 oz. |
56 |
3 |
28 |
|
Muesli, toasted, T cup, 2 oz. |
43 |
10 |
41 |
|
Oat bran, raw, 1 Tbsp. |
55 |
1 |
7 |
|
Oat bran, Quaker Oats, breakfast cereal, ¾ cup, 1 oz. |
50 |
1 |
23 |
|
Oatmeal (made with water), old fashioned, cooked, ½ cup, 4 oz. |
49 (av) |
1 |
12 |
|
Puffed Wheat, Quaker, 2 cups, 1 oz. |
67 |
0 |
22 |
|
Raisin Bran, Kellogg’s, ¾ cup, 1 oz. |
73 |
0 |
32 |
|
Rice bran, 1 Tbsp. |
19 |
2 |
5 |
|
Rice Chex, General Mills, 1 ¼ cups, 1 oz. |
89 |
0 |
27 |
|
Rice Krispies, Kellogg’s, 1 ¼ cups, 1 oz. |
82 |
0 |
26 |
|
Shredded wheat, spoonsize, T cup, 1.2 oz. |
58 |
0 |
27 |
|
Shredded Wheat, Post, 1 oz. |
67 |
1 |
23 |
|
Smacks, Kellogg’s, 1 cup, 1 oz. |
56 |
1 |
24 |
|
Special K, Kellogg’s, 1 cup, 1 oz. |
54 |
0 |
22 |
|
Team Flakes, Nabisco, ¾ cup, 1 oz. |
82 |
0 |
25 |
|
Total, General Mills, ¾ cup, 1 oz. |
76 |
1 |
24 |
|
WeetaBix, 2 biscuits, 1.2 oz. |
75 |
1 |
28 |
|
Buckwheat groats, cooked, ½ cup, 2.7 oz. |
54 (av) |
1 |
20 |
|
Bulgur, cooked, T cup, 4 oz. |
48 (av) |
0 |
23 |
|
Bun, hamburger, 1 prepacked bun, 1.7 oz. |
61 |
2 |
22 |
|
Butter beans, boiled, ½ cup, 4 oz. |
31 (av) |
0 |
16 |
Cakes |
|
|
|
Angel food cake, 1 slice, 1 oz. |
67 |
Trace |
17 |
Banana bread, 1 slice, 3 oz. |
47 |
7 |
46 |
Pound cake, homemade, 1 slice, 3 oz. |
54 |
15 |
42 |
Sponge cake, 1 slice, 2 oz. |
46 |
4 |
32 |
Capellini pasta, cooked, 1 cup, 6 oz. |
45 |
1 |
53 |
Canteloupe, raw, ¼ small, 6.5 oz. |
65 |
0 |
16 |
Carrots, peeled, boiled, canned, ½ cup, 2.4 oz. |
49 |
0 |
3 |
Cereal Grains |
|
|
|
Barley, pearled, boiled, ½ cup, 2.6 oz. |
25 (av) |
0 |
22 |
Bulgur, cooked, ½ cup, 3 oz. |
48 (av) |
0 |
17 |
Couscous, cooked, ½ cup, 3 oz. |
65 (av) |
0 |
21 |
Corn |
|
|
|
Cornmeal, whole grain, from mix, cooked, S cup,1.4 oz. |
68 |
1 |
30 |
Sweet corn, canned, drained, ½ cup, 3 oz. |
55 (av) |
1 |
15 |
Taco shells, 2 shells, 1 oz. |
68 |
5 |
17 |
Rice |
|
|
|
Basmati, white, boiled, 1 cup, 6 oz. |
58 |
0 |
50 |
Brown, 1 cup, 6 oz. |
55 (av) |
0 |
37 |
Converted, Uncle Ben’s, 1 cup, 6 oz. |
44 |
0 |
38 |
Instant, cooked, 1 cup, 6 oz. |
87 |
0 |
37 |
Long grain, white, 1 cup, 6 oz. |
56 (av) |
0 |
42 |
Parboiled, 1 cup, 6 oz. |
48 |
0 |
38 |
Rice bran, 1 Tbsp. |
19 |
2 |
5 |
Rice cakes, plain, 3 cakes, 1 oz. |
82 |
1 |
23 |
Short grain, white, 1 cup, 6 oz. |
72 |
0 |
42 |
Chana dal, ½ cup, 4 oz. |
8 |
3 |
28 |
Cheerios, General Mills, breakfast cereal, 1 cup, 1 oz. |
74 |
2 |
23 |
Cherries, 10 large cherries, 3 oz. |
22 |
0 |
10 |
Chickpeas (garbanzo beans),canned, drained, ½ cup, 4 oz. |
42 |
2 |
15 |
boiled, ½ cup, 3 oz. |
33 (av) |
2 |
23 |
Chocolate butterscotch muffin, low fat from mix, 1muffin |
53 |
4 |
29 |
Chocolate, bar, 1.5 oz. |
49 |
14 |
26 |
Chocolate Nestle Quik (made with water), 3 tsp. |
53 |
0 |
14 |
Coca-cola, soft drink, 1 can |
63 |
0 |
39 |
Cocoa Krispies, Kellogg’s, breakfast cereal, 1 cup, 1oz. |
77 |
|