Glycemic Index Calculator
Look up glycemic index values for common foods and see whether each item is low, medium, or high GI.
What Is the Glycemic Index?
The glycemic index (GI) ranks carbohydrate-containing foods by how quickly they raise blood glucose compared with pure glucose, which has a GI of 100. Lower values mean a slower, smaller glucose rise. This calculator lets you look up common foods and see whether each one is low, medium, or high GI.
GI Classification Scale
- Low GI: 55 or below
- Medium GI: 56 to 69
- High GI: 70 or above
GI values can vary by ripeness, cooking method, and portion size. Use them as a guide alongside portion control and overall diet quality.
Who Benefits From GI Lookups
People managing diabetes, prediabetes, or weight often compare foods by GI when planning meals. Combine this lookup with our Glycemic Load Calculator, Calorie Calculator, and Carb Calculator to balance blood sugar impact with total intake.
Sample Foods by GI Level
| Level | Example foods | Typical GI |
|---|---|---|
| Low | Apple, barley, chickpeas | ≤ 55 |
| Medium | Banana, basmati rice, cola | 56 to 69 |
| High | White bread, cornflakes, watermelon | ≥ 70 |
Frequently Asked Questions
What is a good glycemic index number?
Lower is generally better for steady blood sugar. Foods at 55 or below are considered low GI, while 70 and above are high GI.
Is glycemic index the same as glycemic load?
No. GI measures quality of carbohydrate per standard portion, while glycemic load also accounts for how much carbohydrate you eat in a serving.
Why do two similar foods have different GI values?
Fiber, fat, protein, ripeness, and processing all change how fast glucose enters the bloodstream. Whole grains and intact fruit usually score lower than refined versions.
Should people with diabetes only eat low-GI foods?
Low-GI choices can help, but total carbs, medications, activity, and meal timing matter too. Work with a dietitian or doctor for a personal plan.
Where do these GI numbers come from?
Values follow commonly published tables from clinical nutrition research. Lab testing methods can differ slightly between sources.
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