You can use this table to find the glycemic load for any given weight of food by multiplying the weight by the GL 100 value and dividing by 100. The result will be in "grams glucose equivalent" i.e. the weight of glucose (in grams) you would need to eat to get the same glycemic response.
Example: What would be my glycemic load if I ate a 20g Arrowroot biscuit?
Answer: 48 x 20/100 = 9.6 grams (glucose equivalent)
This table is derived from glycemic load per serving and glycemic index data reported by Foster-Powel et al, Am J Clinical Nutrition 76, 5 - 56 (2002).
Download available at:
http://www.ajcn.org/cgi/reprint/76/1/5.pdf (336 k)
CAKES and BISCUITS
|
|
GL/100g |
Arrowroot biscuits |
48g |
Cream crackers |
44g |
Croissant |
30g |
Digestive biscuits |
40g |
Doughnut |
36g |
Muffins (Av several types) |
32g |
Oatcakes |
32g |
Pancakes |
48g |
Pikelets |
45g |
Rice cakes |
68g |
Rich tea biscuits |
40g |
Ryvita |
44g |
Sponge cake, plain |
27g |
Water biscuits |
52g |
DRINKS (per 100 ml)
Apple juice (unsweetened) |
5g |
Carrot juice |
4g |
Coca Cola |
6g |
Cranberry juice drink (Ocean Spray) |
7g |
Fanta (orange drink) |
9g |
Lucozade |
16g |
Orange juice |
5g |
Pineapple juice (unsweetened) |
6g |
Tomato juice |
2g |
Yakult (fermented milk drink) |
9g |
BREAD
Bagel |
36g |
Baguette |
50g |
Baguette with butter and strawberry jam |
37g |
Barley kernel bread |
30g |
Dark, Swiss rye (Burgen) |
23g |
Fruit loaf |
25g |
Gluten-free bread |
35g |
Multigrain bread (typical average) |
25g |
Oat bran and honey (Burgen) |
10g |
Pita bread |
33g |
Pumpernickel |
17g |
Soy-Lin bread (Burgen) |
10g |
Spelt (white) bread |
53g |
White wheat bread |
33g |
Wholemeal rye |
27g |
Wholemeal wheat bread |
27g |
BREAKFAST CEREALS
(Note: GL 100 for Porridge is for final cooked product whereas the GL 100 for the other products are for the dry weight before adding milk. The difference is not so great if you consider typical serving size. E.g. 30g cornflakes has GL = 21 compared with 250g of whole oat porridge which has GL = 13)
All-Bran (Kelloggs) |
30g |
Coco Pops (Kelloggs) |
66g |
Cornflakes (Kelloggs) |
70g |
GoodCarb™ Granola |
10g |
Grapenuts |
50g |
Muesli (Average, typically) |
33g |
Porridge (Quaker one minute) Cooked |
7g |
Porridge (whole rolled oats) Cooked |
5g |
Puffed Wheat |
53g |
Shredded Wheat |
50g |
Weetabix |
53g |
CEREAL GRAINS (cooked)
Bulgar wheat |
8g |
Couscous |
15g |
Pearl barley |
7g |
Rice (Arborio risotto rice) |
24g |
Rice (Basmati) |
15g |
Rice (Brown) |
15g |
Rice (Bangladeshi high amylase type BR16) |
10g |
Rice (Jasmine) |
30g |
Rice (long grain white - typical average) |
15g |
Rice (Uncle Ben's) |
16g |
Sweet corn |
13g |
DAIRY PRODUCTS
Ice cream |
16g |
Milk (condensed, sweetened) |
33g |
Milk (full-fat) |
1.0g |
Milk (skimmed) |
1.5g |
Yogurt (low fat) |
3.5g |
FRUIT
Apples (average over several eating varieties, typically) |
5g |
Apricots (dried) |
15g |
Apricots (raw) |
2g |
Banana |
10g |
Cherries (raw) |
2.5g |
Dates (dried) |
70g |
Figs (dried) |
27g |
Grapefruit (raw) |
2.5g |
Grapes (raw) |
7g |
Kiwi (raw) |
5g |
Mango (raw) |
7g |
Melon (Cantaloupe) |
3g |
Melon (Water) |
3g |
Orange |
4g |
Paw paw/Papaya |
8g |
Peach (canned in natural juice) |
3g |
Peach (canned in syrup) |
8g |
Peach (raw) |
4g |
Pear (canned in juice or syrup) |
4g |
Pear (raw) |
3g |
Pineapple (raw) |
6g |
Plums (raw) |
4g |
Prunes |
16g |
Raisins |
47g |
Strawberries |
1g |
Sultanas |
42g |
PEAS AND BEANS (canned or dried, cooked)
Baked beans in tomato sauce |
5g |
Black-eyed beans |
9g |
Butter beans |
4g |
Chickpeas |
5g |
Haricot/Navy beans |
8g |
Kidney beans |
5g |
Lentils (green or red) |
4g |
Marrowfat peas |
5g |
Mung beans |
4g |
Pinto beans |
7g |
Soya beans |
1g |
PASTA AND NOODLES
Fettucine, egg |
10g |
Gnocchi |
18g |
Linguine |
13g |
Macaroni |
13g |
Rice Noodles |
14g |
Spaghetti (white durum wheat) |
12g |
Spaghetti (wholemeal) |
9g |
SNACK FOODS, NUTS AND CONFECTIONARY
Cashew nuts |
6g |
Chocolate (milk) |
24g |
Corn chips |
34g |
GoodCarbT walnut chocolate brownie |
2g |
Jelly beans |
73g |
M & M's |
20g |
Mars bar |
43g |
Peanuts |
2g |
Popcorn |
40g |
Potato crisps |
22g |
Pretzels |
53g |
Snickers bar |
32g |
Twix bar |
28g |
SUGARS AND JAMS
Agave syrup |
10g |
Fructose |
20g |
Glucose (By Definition) |
100g |
Honey (typical average) |
40g |
Lactose |
46g |
Maltose |
105g |
Orange marmalade |
30g |
Strawberry jam |
33g |
Sucrose |
68g |
VEGETABLES
(Most green vegetables are very low in carbohydrate and so have a negligible glycemic load)
Broad beans |
11g |
Peas (fresh or frozen) |
4g |
Sweet corn |
11g |
Beetroot |
6g |
Carrots |
4g |
Parsnips |
15g |
Potato (baked) |
17g |
Potato (boiled) |
10g |
French fries |
15g |
Potato (mashed) |
10g |
Potato (new boiled) |
8g |
Sweet potato |
11g |
Swede (rutabaga) |
5g |