Glycemic Index (GI) Calculator
Look up the glycemic index of hundreds of foods categorized by type. Free GI calculator with food database, GI classification, charts, and health recommendations.
About This Calculator
The Glycemic Index (GI) Calculator helps you look up the glycemic index of hundreds of common foods organized by category. Simply select a food category and a specific food item to instantly see its GI value, classification (Low/Medium/High), and personalized health advice.
The glycemic index is a scale from 0 to 100 that measures how quickly a carbohydrate-containing food raises blood sugar levels. Pure glucose is assigned a value of 100. Foods with a low GI (55 or less) are slowly digested and absorbed, producing a gradual rise in blood sugar. Medium GI foods (56-69) have a moderate effect, while high GI foods (70 or more) cause rapid blood sugar spikes. The GI values in this calculator are sourced from the University of Sydney's international GI database, the world's leading authority on glycemic index research.
Regional Notes
India: Common Indian staples like chapatti (GI 52), basmati rice (GI 58), and daal (lentils, GI 32) are generally low to medium GI. Traditional Indian meals combining grains with legumes and vegetables naturally moderate blood sugar response. The Indian Council of Medical Research (ICMR) recommends including low GI foods in diabetes management plans.
US: The American Diabetes Association (ADA) recognizes glycemic index as a useful tool for blood sugar management but emphasizes carbohydrate counting and portion control as primary strategies. Popular US staples like white bread (GI 75) and cornflakes (GI 81) are high GI, while whole grains and legumes offer lower GI alternatives.
UK: Diabetes UK supports the use of glycemic index for improving blood glucose control and recommends choosing low GI carbohydrates as part of a healthy balanced diet. The UK's NHS advises swapping high GI foods for lower GI alternatives, such as choosing porridge over cornflakes and whole grain bread over white bread.
Frequently Asked Questions
What is glycemic index (GI)?
Glycemic index (GI) is a scale from 0 to 100 that measures how quickly a carbohydrate-containing food raises blood sugar levels. Pure glucose is given a value of 100, and other foods are measured relative to this reference. Low GI foods (55 or less) cause a gradual rise in blood sugar, while high GI foods (70 or more) cause rapid spikes.
How is glycemic index calculated?
GI is determined experimentally by feeding at least 10 healthy people a portion of food containing 50g of digestible carbohydrates and measuring blood glucose levels over 2 hours. The area under the glucose response curve (AUC) for the test food is divided by the AUC for pure glucose (reference) and multiplied by 100. The result is the average GI value across all participants.
What foods are low GI?
Low GI foods (55 or less) include most fruits like apples, cherries, oranges, and pears; legumes like lentils, chickpeas, and kidney beans; dairy products like milk and yogurt; whole grains like barley and quinoa; and vegetables like carrots, green peas, and sweet corn. These foods are digested slowly and provide sustained energy.
What foods are high GI?
High GI foods (70 or more) include white bread, white rice, cornflakes, rice cakes, watermelon, pumpkin, boiled potatoes, jelly beans, and sports drinks. These foods are rapidly digested and cause quick spikes in blood sugar levels. They should be consumed in moderation, especially by people with diabetes.
Is low GI diet good for weight loss?
A low GI diet can support weight loss by promoting satiety and reducing hunger cravings. Low GI foods take longer to digest, keeping you fuller for longer and helping control appetite. Studies show low GI diets can lead to modest weight loss and improved metabolic health, particularly when combined with balanced nutrition and portion control.
What is the difference between GI and glycemic load?
Glycemic index measures how fast a carbohydrate raises blood sugar, while glycemic load (GL) considers both the GI and the amount of carbohydrate per serving. GL = (GI × carbs in grams per serving) / 100. GL provides a more practical picture of a food's actual blood sugar impact. Low GL is 10 or less, medium is 11-19, and high is 20 or more.
Can people with diabetes eat high GI foods?
People with diabetes can eat high GI foods in moderation, but they should be paired with low GI foods, protein, or healthy fats to slow digestion and minimize blood sugar spikes. Portion control is crucial. Consulting a registered dietitian or diabetes educator is recommended for personalized meal planning and blood sugar management.
Do all carbohydrates have a GI value?
No, only foods containing digestible carbohydrates can be assigned a GI value. Foods like meat, poultry, fish, eggs, cheese, nuts, seeds, and most oils contain little to no carbohydrates and therefore do not have a GI value. These foods generally have minimal direct impact on blood sugar levels.