Glycemic Index Calculator

Tracks the GI value in the most common fruits, vegetables and others foods.

You can read more about the calculator and about GI in the text below the form.

The glycemic index calculator helps you discover the GI value of foods, starting from fruits and vegetables to nuts and beverages.

The tool is helpful in the management of diabetes but also for health-conscious people who want to keep their sugar levels constant and avoid any spikes.

The glycemic index of foods is plotted on a scale from 0 to 100, depending on how they affect the blood glucose levels.

As a reference, pure glucose is plotted at 100.

High GI foods (above 70) increase blood sugar quickly and the body needs to mobilize extra resources to absorb them.

Low GI foods (below 55) take more time to be absorbed, therefore allow the body time to adapt.

  Embed  Print  Share 

Send Us Your Feedback

Steps on how to print your input & results:

1. Fill in the calculator/tool with your values and/or your answer choices and press Calculate.

2. Then you can click on the Print button to open a PDF in a separate window with the inputs and results. You can further save the PDF or print it.

Please note that once you have closed the PDF you need to click on the Calculate button before you try opening it again, otherwise the input and/or results may not appear in the pdf.


About the tool

The glycemic index calculator offers information about the effect of food on blood sugar levels through the glycemic value of aliments from different categories: fruits, vegetables, legumes, nuts, grains, pasta, bread, bakery products, dairy, meals, sugar types, treats and beverages.

Once some foods are selected, the calculator will offer the GI value of each of them. For each category of foods, one item can be selected at a time.

The GI value offered refers to an average portion which for fruits and vegetables would be around 150 g, for other foods would be 100 g and for beverages, about 250 mL.


What is the glycemic index?

The GI is a scale that rates carbohydrate rich foods based on their effect on blood glucose levels. Pure glucose is taken as reference for the GI of 100.

Whilst foods with high GI increase blood glucose levels fast, those with low GI absorb glucose slower.

In the case of the first, the body is subjected to serious travail to absorb the glucose while in the case of the second, the body has time to adapt the regulatory measures to make use of the absorbed glucose.

The three categories of GI are:

■ Low GI: values below 55;

■ Medium GI: between 56 and 69;

■ High GI: values above 70.

The glycemic index of foods is most commonly used in the management of diabetes, however, health conscious people can use the calculations to keep their sugar levels constant.

During periods of increased mental and physical activity, high GI aliments can help the body meet the increased demands. However, their consumption should not become a habit.


Table of GI values

Category GI range Product GI value
Fruits Low Cherries 22
Medium Banana 58
High Watermelon 72
Vegetables Low Sweet potato 48
Medium Beetroot 64
High Parsnips 97
Legumes&Nuts Low Red lentils 26
Medium Broad beans 63
Grains&Pasta Low Fettuccine pasta 32
Medium Sweet corn 60
High White rice 76
Bread&Bakery Low English Muffin bread 45
Medium Croissant 67
High Wheat flour pancakes 80
Dairy&Egg Low Whole milk 27
Medium Yoghurt 57
Meals Low Baked beans in tomato sauce 48
Medium Mashed potato 67
High French fries 75
Sugar&Treats Low Maple syrup 52
Medium Sugar 65
High Waffles 72
Beverages Low Apple juice 40
Medium Lemonade sweetened 58
High Rice milk drink 92


1. Atkinson FS, Foster-Powell K, Brand-Miller JC International tables of glycemic index and glycemic load values: Diabetes Care 31. 2008.

2. Glycemic Research Institute. (2006-2010) Glycemic Index Defined.

Specialty: Nutrition

System: Endocrine

Objective: Determination

Type: Calculator

No. Of Variables: 9

Article By: Denise Nedea

Published On: April 18, 2017

Last Checked: April 18, 2017

Next Review: April 18, 2023