Glycemic Index Reference
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A simple, ad-free tool for looking up glycemic index (GI) and glycemic load (GL) values.
The glycemic index ranks foods by how quickly they raise blood sugar after eating. Foods are tested against pure glucose (GI 100) as a reference.
Low GI (0–55) foods release energy slowly and steadily. Medium GI (56–69) foods have a moderate effect. High GI (70+) foods cause a rapid spike.
Glycemic load accounts for both the GI and the amount of carbohydrate in a typical serving. A food can have a high GI but a low GL if a normal portion contains little carbohydrate — watermelon is a classic example (GI 76, GL 4).
Food data is derived from the supplementary tables of:
Atkinson FS, Brand-Miller JC, Foster-Powell K, Buyken AE, Goletzke J. International tables of glycemic index and glycemic load values 2021. American Journal of Clinical Nutrition. 2021.
View paper (DOI: 10.1093/ajcn/nqab233)
All GI values were determined using studies consistent with ISO 26642:2010 methodology. GL values use standardized carbohydrate portions for each food category.
Carbs are net carbs (total carbohydrate minus fiber), shown as rough amounts for everyday portions. Everyday foods use USDA FoodData Central values. Study foods show carbs only where the test portion reflects the food as eaten.
The study data is subject to the original publication's copyright; USDA data is in the public domain. The application source code is MIT licensed.