Carb Counter & Glycemic Index Chart

Search carb content and glycemic index for 70+ common foods. Use the filters to find low-GI options for better blood sugar control.

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Glycemic Load (GL) = GI × Carbs ÷ 100. GL ≤10 = Low · 11–19 = Medium · ≥20 = High. GL accounts for both GI and the amount of carbs in a serving.

Almonds1 oz / 28 g
Carbs (g)
6
GI
15
GL
—
Low· —
Apple1 medium / 182 g
Carbs (g)
25
GI
36
GL
6
Low· Low
Apple juice1 cup / 248 g
Carbs (g)
29
GI
44
GL
13
Low· Medium
Bagel1 medium / 98 g
Carbs (g)
48
GI
72
GL
33
High· High
Banana1 medium / 118 g
Carbs (g)
27
GI
51
GL
12
Low· Medium
Beef3.5 oz / 100 g
Carbs (g)
0
GI
—
GL
—
None
Bell pepper1 cup / 92 g
Carbs (g)
6
GI
10
GL
1
Low· Low
Black beans (cooked)1 cup / 172 g
Carbs (g)
41
GI
30
GL
10
Low· Low
Blueberries1 cup / 148 g
Carbs (g)
21
GI
53
GL
9
Low· Low
Broccoli1 cup / 91 g
Carbs (g)
6
GI
15
GL
1
Low· Low
Brown rice (cooked)1 cup / 195 g
Carbs (g)
45
GI
50
GL
16
Low· Medium
Carrots1 cup / 128 g
Carbs (g)
12
GI
47
GL
5
Low· Low
Cherries1 cup / 138 g
Carbs (g)
22
GI
22
GL
3
Low· Low
Chicken breast3.5 oz / 100 g
Carbs (g)
0
GI
—
GL
—
None
Chickpeas (cooked)1 cup / 164 g
Carbs (g)
45
GI
28
GL
9
Low· Low
Coca-Cola12 oz / 355 g
Carbs (g)
39
GI
63
GL
16
Medium· Medium
Corn1 cup / 154 g
Carbs (g)
31
GI
52
GL
15
Low· Medium
Corn tortilla1 tortilla / 26 g
Carbs (g)
12
GI
52
GL
6
Low· Low
Cucumber1 cup / 119 g
Carbs (g)
4
GI
15
GL
1
Low· Low
Dark chocolate (70%)1 oz / 28 g
Carbs (g)
13
GI
23
GL
4
Low· Low
Egg (large)1 egg / 50 g
Carbs (g)
0
GI
—
GL
—
None
Grapefruithalf / 123 g
Carbs (g)
13
GI
25
GL
3
Low· Low
Grapes1 cup / 92 g
Carbs (g)
16
GI
59
GL
11
Medium· Medium
Honey1 tbsp / 21 g
Carbs (g)
17
GI
61
GL
12
Medium· Medium
Ice cream½ cup / 66 g
Carbs (g)
17
GI
57
GL
6
Medium· Low
Kidney beans (cooked)1 cup / 177 g
Carbs (g)
40
GI
24
GL
8
Low· Low
Lentils (cooked)1 cup / 198 g
Carbs (g)
40
GI
32
GL
11
Low· Medium
Lettuce1 cup / 47 g
Carbs (g)
2
GI
15
GL
—
Low· —
Mango1 cup / 165 g
Carbs (g)
28
GI
51
GL
8
Low· Low
Milk (skim)1 cup / 245 g
Carbs (g)
12
GI
32
GL
4
Low· Low
Milk (whole)1 cup / 244 g
Carbs (g)
12
GI
31
GL
4
Low· Low
Oatmeal / porridge (cooked)1 cup / 234 g
Carbs (g)
27
GI
55
GL
13
Low· Medium
Orange1 medium / 131 g
Carbs (g)
15
GI
43
GL
5
Low· Low
Orange juice1 cup / 248 g
Carbs (g)
26
GI
50
GL
12
Low· Medium
Peach1 medium / 150 g
Carbs (g)
15
GI
42
GL
5
Low· Low
Peanut butter2 tbsp / 32 g
Carbs (g)
8
GI
14
GL
1
Low· Low
Peanuts1 oz / 28 g
Carbs (g)
6
GI
14
GL
1
Low· Low
Pear1 medium / 178 g
Carbs (g)
27
GI
38
GL
8
Low· Low
Peas1 cup / 145 g
Carbs (g)
25
GI
48
GL
11
Low· Medium
Popcorn1 cup / 8 g
Carbs (g)
6
GI
65
GL
4
Medium· Low
Potato (baked)1 medium / 173 g
Carbs (g)
37
GI
85
GL
26
High· High
Potato chips1 oz / 28 g
Carbs (g)
15
GI
55
GL
8
Low· Low
Rice cakes1 cake / 9 g
Carbs (g)
7
GI
82
GL
6
High· Low
Salmon3.5 oz / 100 g
Carbs (g)
0
GI
—
GL
—
None
Spinach1 cup / 30 g
Carbs (g)
1
GI
15
GL
—
Low· —
Sports drink12 oz / 355 g
Carbs (g)
21
GI
78
GL
12
High· Medium
Strawberries1 cup / 152 g
Carbs (g)
11
GI
40
GL
3
Low· Low
Sugar (white)1 tsp / 4 g
Carbs (g)
4
GI
65
GL
3
Medium· Low
Sweet potato (baked)1 medium / 130 g
Carbs (g)
24
GI
63
GL
17
Medium· Medium
Tomato1 medium / 123 g
Carbs (g)
5
GI
30
GL
1
Low· Low
Walnuts1 oz / 28 g
Carbs (g)
4
GI
15
GL
—
Low· —
Watermelon1 cup / 154 g
Carbs (g)
12
GI
76
GL
8
High· Low
White bread1 slice / 30 g
Carbs (g)
14
GI
75
GL
11
High· Medium
White pasta (cooked)1 cup / 140 g
Carbs (g)
43
GI
49
GL
20
Low· High
White rice (cooked)1 cup / 186 g
Carbs (g)
45
GI
72
GL
29
High· High
Whole wheat bread1 slice / 30 g
Carbs (g)
12
GI
69
GL
9
Medium· Low
Whole wheat pasta (cooked)1 cup / 140 g
Carbs (g)
37
GI
42
GL
15
Low· Medium
Yogurt (plain)1 cup / 245 g
Carbs (g)
17
GI
36
GL
6
Low· Low

	Serving				GI Level
Almonds	1 oz / 28 g	6	15	—	Low· —
Apple	1 medium / 182 g	25	36	6	Low· Low
Apple juice	1 cup / 248 g	29	44	13	Low· Medium
Bagel	1 medium / 98 g	48	72	33	High· High
Banana	1 medium / 118 g	27	51	12	Low· Medium
Beef	3.5 oz / 100 g	0	—	—	None
Bell pepper	1 cup / 92 g	6	10	1	Low· Low
Black beans (cooked)	1 cup / 172 g	41	30	10	Low· Low
Blueberries	1 cup / 148 g	21	53	9	Low· Low
Broccoli	1 cup / 91 g	6	15	1	Low· Low
Brown rice (cooked)	1 cup / 195 g	45	50	16	Low· Medium
Carrots	1 cup / 128 g	12	47	5	Low· Low
Cherries	1 cup / 138 g	22	22	3	Low· Low
Chicken breast	3.5 oz / 100 g	0	—	—	None
Chickpeas (cooked)	1 cup / 164 g	45	28	9	Low· Low
Coca-Cola	12 oz / 355 g	39	63	16	Medium· Medium
Corn	1 cup / 154 g	31	52	15	Low· Medium
Corn tortilla	1 tortilla / 26 g	12	52	6	Low· Low
Cucumber	1 cup / 119 g	4	15	1	Low· Low
Dark chocolate (70%)	1 oz / 28 g	13	23	4	Low· Low
Egg (large)	1 egg / 50 g	0	—	—	None
Grapefruit	half / 123 g	13	25	3	Low· Low
Grapes	1 cup / 92 g	16	59	11	Medium· Medium
Honey	1 tbsp / 21 g	17	61	12	Medium· Medium
Ice cream	½ cup / 66 g	17	57	6	Medium· Low
Kidney beans (cooked)	1 cup / 177 g	40	24	8	Low· Low
Lentils (cooked)	1 cup / 198 g	40	32	11	Low· Medium
Lettuce	1 cup / 47 g	2	15	—	Low· —
Mango	1 cup / 165 g	28	51	8	Low· Low
Milk (skim)	1 cup / 245 g	12	32	4	Low· Low
Milk (whole)	1 cup / 244 g	12	31	4	Low· Low
Oatmeal / porridge (cooked)	1 cup / 234 g	27	55	13	Low· Medium
Orange	1 medium / 131 g	15	43	5	Low· Low
Orange juice	1 cup / 248 g	26	50	12	Low· Medium
Peach	1 medium / 150 g	15	42	5	Low· Low
Peanut butter	2 tbsp / 32 g	8	14	1	Low· Low
Peanuts	1 oz / 28 g	6	14	1	Low· Low
Pear	1 medium / 178 g	27	38	8	Low· Low
Peas	1 cup / 145 g	25	48	11	Low· Medium
Popcorn	1 cup / 8 g	6	65	4	Medium· Low
Potato (baked)	1 medium / 173 g	37	85	26	High· High
Potato chips	1 oz / 28 g	15	55	8	Low· Low
Rice cakes	1 cake / 9 g	7	82	6	High· Low
Salmon	3.5 oz / 100 g	0	—	—	None
Spinach	1 cup / 30 g	1	15	—	Low· —
Sports drink	12 oz / 355 g	21	78	12	High· Medium
Strawberries	1 cup / 152 g	11	40	3	Low· Low
Sugar (white)	1 tsp / 4 g	4	65	3	Medium· Low
Sweet potato (baked)	1 medium / 130 g	24	63	17	Medium· Medium
Tomato	1 medium / 123 g	5	30	1	Low· Low
Walnuts	1 oz / 28 g	4	15	—	Low· —
Watermelon	1 cup / 154 g	12	76	8	High· Low
White bread	1 slice / 30 g	14	75	11	High· Medium
White pasta (cooked)	1 cup / 140 g	43	49	20	Low· High
White rice (cooked)	1 cup / 186 g	45	72	29	High· High
Whole wheat bread	1 slice / 30 g	12	69	9	Medium· Low
Whole wheat pasta (cooked)	1 cup / 140 g	37	42	15	Low· Medium
Yogurt (plain)	1 cup / 245 g	17	36	6	Low· Low

Showing 58 of 58 foods.

Glucoly – Blood Sugar Tracker

See how food actually affects your blood sugar

Log meals and glucose readings in Glucoly to discover which foods spike your blood sugar the most. Real data from your body — not just GI tables.

Download on theApp Store Get it onGoogle Play

What Is the Glycemic Index?

The Glycemic Index (GI) ranks foods from 0 to 100 based on how quickly they raise blood sugar. Foods with GI ≤55 are low-GI (slower rise), 56–69 are medium, and ≥70 are high-GI (faster rise). For diabetes management, lower GI foods generally cause smaller blood sugar spikes.

Glycemic Load vs Glycemic Index

Glycemic Load (GL) accounts for both the GI and the amount of carbohydrate in a serving. It is calculated as GI × carbs ÷ 100. A small portion of a high-GI food may have a lower GL than a large portion of a medium-GI food. GL is often more practical for meal planning.

How to Use This for Blood Sugar Control

Focus on foods with low GL (≤10) as your carbohydrate staples. Combine higher-GI foods with protein, fat, or fiber to slow glucose absorption. Track your personal responses — everyone reacts differently to the same foods.

Sources

Atkinson FS, Foster-Powell K, Brand-Miller JC. International Tables of Glycemic Index and Glycemic Load Values: 2008. Diabetes Care. 2008;31(12):2281–2283. doi:10.2337/dc08-1239
University of Sydney. Glycemic Index Database. glycemicindex.com
American Diabetes Association. Carbohydrate Counting. diabetes.org
Augustin LSA, et al. Glycemic index, glycemic load and glycemic response: An International Scientific Consensus Summit from the International Carbohydrate Quality Consortium (ICQC). Nutr Metab Cardiovasc Dis.2015;25(9):795–815.

Medical disclaimer: This tool is for informational purposes only and does not constitute medical advice. GI and GL values are averages; individual responses vary. Always discuss dietary choices with a qualified healthcare professional.