Tables of Glycemic Index (GI)

tabela indeksów glikemicznych

It has been assumed that glycemic index (GI) for glucose is 100 and other products refer to this value. It is worth remembering that the glycemic index only applies to products that contain carbohydrates, such as bread, cereal, pasta, rice, vegetables and fruit. Check what is glycemix index for you favourite products.


(< 55)
(55 – 70)
(> 70)
FRUIT apples, oranges, tangerines, grapefruits, pears, apricots, cherries, strawberries, raspberries, peaches, nectarines, mango, plums, cranberries, tomato juice bananas, fresh pineapples, kiwi, grapes, cherries,  papaya, lychee, melon, raisins, dried figs, fresh dates, low-sugar jams dried bananas, watermelon, fruit fried in sugar, dried dates, canned fruit in syrup, sweetened jams, another fruit juices-not sweetened
VEGETABLES all lettuce and cabbages, spinach, cucumbers, fresh corn, green peas, string-beans, broccoli, cauliflower, raw carrots tomatoes, peppers, parsnip, radish, turnip, asparagus, mushrooms potatoes boiled or baked in their skin (not overcooked!), steamed potatoes, sweet potatoes cooked without skin, beetroots, pumpkin, canned corn, popcorn (without additionals), boiled carrots, potato chips, tapioca potatoes boiled or baked without their skin, fried potatoes, chips, instant mashed potatoes, sweet potatoes baked without skin, popcorn
BREAD AND CONFECTIONERY wholemeal barley bread, buckwheat bread, rye bread, pumpernickel bread most breads and confectionery made of white or wholemeal flour, crispbread, toasted bread, corn tortilla baguettes, croissants, waffles, hamburger and hot dog buns made of refined flour, corn chips and another snacks sweetened or salted
PASTA all whole grain pasta made of unrefined flour, noodles non-dissolved (“al dente”) all white noodles (made of  cleaned flour), rice, buckwheat and corn noodles all overcooked pasta, cast noodles
CEREALS AND CEREAL BREAKFAST PRODUCTS wheat bran, rye bran, oat bran, pearl barley groats, buckwheat, quinoa, whole rye and wheat grains muesli, cereals, oatmeal, milletmeal, barley flakes, millet all breakfast products (so-called flakes) sweetened made of rafined cereals, corn flakes, couscous
RICE wild rice, parboiled white rice (thermally prepared) long grain white rice, brown rice, jasmine rice, basmati rice, risotto rice instant rice, puffed rice,  rice gruel
PULSES lentils (brown, red and green), chickpeas, beans (red, Mung, black, white, Pinto, adzuki, garbanzo, lima), peas (yellow and green), soy, broad bean

OTHER milk skimmed/semi-skimmed/fat, soy milk, yogurt, nuts, peanut butter, dark chocolate, hummus


carbonated beverages based on maltodextrin, sugar, carbonated drinks



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