This is the definitive table for both the glycemic index and the glycemic load. We are able to reproduce it here courtesy of the author, Professor Jennie-Brand Miller of the University of Sydney.
Both GI and GL are listed here. The GI is of foods based on the glucose index—where glucose is set to equal 100. The other is the glycemic load, which is the glycemic index divided by 100 multiplied by its available carbohydrate content (i.e. carbohydrates minus fiber) in grams. (The "Serve size (g)" column is the serving size in grams for calculating the glycemic load.) Take, watermelon as an example of calculating glycemic load. Its glycemic index is pretty high, about 72. According to the calculations by the people at the University of Sydney's Human Nutrition Unit, in a serving of 120 grams it has 6 grams of available carbohydrate per serving, so its glycemic load is pretty low, 72/100*6=4.32, rounded to 4.
| REVISED INTERNATIONAL TABLE OF GLYCEMIC INDEX (GI) AND GLYCEMIC LOAD (GL)—2002 1 | ||||
| Food Number and Item | GI 2 | Serve | GL 3 | |
| glucose | size | per | ||
| =100 | grams | serve | ||
| BAKERY PRODUCTS | ||||
| Cakes | ||||
| 1 | Angel food cake (Loblaw's, Toronto, Canada) | 67 | 50 | 19 |
| 2 | Banana cake, made with sugar | 47±8 | 80 | 18 |
| 3 | Banana cake, made without sugar | 55±10 | 80 | 16 |
| 4 | Chocolate cake made from packet mix with chocolate frosting (Betty Crocker, General Mills Inc., Minneapolis, MN, USA) |
38±3 | 111 | 20 |
| 5 | Cupcake, strawberry-iced (Squiggles, Farmland, Grocery Holdings, Tooronga, Vic, Australia) | 73±12 | 38 | 19 |
| 6 | Lamingtons (sponge dipped in chocolate and coconut) (Farmland, Grocery Holdings, Australia) | 87±17 | 50 | 25 |
| 7 | Pound cake (Sara Lee Canada, Bramalea, Canada) | 54 | 53 | 15 |
| 8 | Sponge cake, plain | 46±6 | 63 | 17 |
| 9 | Vanilla cake made from packet mix with vanilla frosting (Betty Crocker, USA) | 42±4 | 111 | 24 |
| 10 | Croissant (Food City, Toronto, Canada) | 67 | 57 | 17 |
| 11 | Crumpet (Dempster's Corporate Foods Ltd., Etobicoke, Canada) | 69 | 50 | 13 |
| 12 | Doughnut, cake type (Loblaw's, Canada) | 76 | 47 | 17 |
| 13 | Flan cake (Weston's Bakery, Toronto, Canada) | 65 | 70 | 31 |
| 14 | Muffins | |||
| Apple, made with sugar 4 | 44±6 | 60 | 13 | |
| Apple, made without sugar 4 | 48±10 | 60 | 9 | |
| Apple, oat, sultana, made from packet mix (Defiance Milling Co., Acacia Ridge, Qld, Australia) | 54±4 | 50 | 14 | |
| Apricot, coconut and honey, made from packet mix (Defiance Milling Co., Australia) | 60±4 | 50 | 16 | |
| Banana, oat and honey, made from packet mix (Defiance Milling Co., Australia) | 65±11 | 50 | 17 | |
| Bran (Culinar Inc., Grandma Martin's Muffins, Aurora, Canada) | 60 | 57 | 15 | |
| Blueberry (Culinar Inc., Canada) | 59 | 57 | 17 | |
| Carrot (Culinar Inc., Canada) | 62 | 57 | 20 | |
| Chocolate butterscotch, made from packet mix (Defiance Milling Co., Australia) | 53±5 | 50 | 15 | |
| Corn muffin, low-amylose 5 | 102 | 57 | 30 | |
| Corn muffin, high-amylose 5 | 49 | |||
| Oatmeal, muffin, made from mix (Quaker Oats Co. of Canada, Peterborough, Canada) | 69 | 50 | 24 | |
| 15 | Pancakes, prepared from shake mix (Green's General Foods, Glendenning, NSW, Australia) | 67±5 | 80 | 39 |
| 16 | Pancakes, buckwheat, gluten-free, made from packet mix (Orgran Natural Foods, | 102±11 | 77 | 22 |
| Carrum Downs, Vic, Australia) | ||||
| 17 | Pastry | 59±6 | 57 | 15 |
| 18 | Pikelets, Golden brand (Tip Top Bakeries, Chatswood, NSW, Australia) | 85±14 | 40 | 18 |
| 19 | Scones, plain, made from packet mix (Defiance Milling Co., Australia) | 92±8 | 25 | 8 |
| 20 | Waffles, Aunt Jemima (Quaker Oats Co. of Canada) | 76 | 35 | 10 |
| BEVERAGES | ||||
| 21 | Coca Cola ® | |||
| Coca Cola ® , soft drink (Coca Cola Amatil, Sydney, NSW, Australia) | 53±7 | 250 | 14 | |
| Coca Cola ® , soft drink/soda (Coca Cola Bottling Company, Atlanta, GA, USA) | 63 | 250 | 16 | |
| mean of two types | 58±5 | |||
| 22 | Cordial, orange, reconstituted (Berri Ltd., Berri, SA, Australia) | 66±8 | 250 | 13 |
| 23 | Fanta ® , orange soft drink (Coca Cola Amatil, Australia) | 68±6 | 250 | 23 |
| 24 | Lucozade ® , original (sparkling glucose drink) (Glaxo Wellcome Ltd., Uxbridge, Middlesex, UK) | 95±10 | 250 | 40 |
| 25 | Smoothie, raspberry (Con Agra Inc., Omaha, NE, USA) | 33±9 | 250 | 14 |
| 26 | Smoothie drink, soy, banana (So Natural Foods, Tarren Point, NSW, Australia) 6 | 30±3 | 250 | 7 |
| 27 | Smoothie drink, soy, chocolate hazelnut (So Natural Foods, Australia) 6 | 34±3 | 250 | 8 |
| 28 | Solo TM, lemon squash, soft drink (Cadbury Schweppes, Sydney, NSW, Australia) 6 | 58±5 | 250 | 17 |
| 29 | Up & Go, cocoa malt flavor (soy milk, rice cereal liquid breakfast) 6 | 43±5 | 250 | 11 |
| (Sanitarium Health Foods, Berkeley Vale, NSW, Australia) | ||||
| 30 | Up & Go, original malt flavor (soy milk, rice cereal liquid breakfast) 6 | 46±5 | 250 | 11 |
| (Sanitarium Health Foods, Australia) | ||||
| 31 | Xpress, chocolate (soy bean, cereal and legume extract drink with fructose) 6 | 39±2 | 250 | 13 |
| (So Natural Foods, Australia) | ||||
| Juices | ||||
| 32 | Apple juice | |||
| Apple juice, pure, unsweetened, reconstituted (Berri Ltd., Berri, SA, Australia) | 39±5 | |||
| Apple juice, unsweetened | 40 | |||
| Apple juice, unsweetened (Allens, Toronto, Canada) | 41 | |||
| mean of three studies | 40±1 | 250 | 12 | |
| 33 | Apple juice, pure, clear, unsweetened (Wild About Fruit, Wandin, Vic, Australia) | 44±2 | 250 | 13 |
| 34 | Apple juice, pure, cloudy, unsweetened (Wild About Fruit, Australia) | 37±3 | 250 | 10 |
| 35 | Apple and cherry juice, pure, unsweetened (Wild About Fruit, Australia) | 43±3 | 250 | 14 |
| 36 | Carrot juice, freshly made (Sydney, Australia) 6 | 43±3 | 250 | 10 |
| 37 | Cranberry juice cocktail (Ocean Spray ® , Melbourne, Vic, Australia) | 52±3 | 250 | 16 |
| 38 | Cranberry juice cocktail (Ocean Spray ® Inc., Lakeville-Middleboro, MA, USA) | 68±3 | 250 | 24 |
| 39 | Cranberry juice drink, Ocean Spray ® (Gerber Ltd., Bridgewater, Somerset, UK) | 56±4 | 250 | 16 |
| 40 | Grapefruit juice, unsweetened (Sunpac, Toronto, Canada) | 48 | 250 | 11 |
| 41 | Orange juice | |||
| Orange Juice (Canada) | 46±6 | |||
| Orange juice, unsweetened, reconstituted (Quelch ® , Berri Ltd., Carlton, Vic, Australia) | 53±6 | |||
| mean of two studies | 50±4 | 250 | 13 | |
| 42 | Pineapple juice, unsweetened (Dole Packaged Foods, Toronto, Canada) | 46 | 250 | 16 |
| 43 | Tomato juice, canned, no added sugar (Berri Ltd., Berri, SA, Australia) 6 | 38±4 | 250 | 4 |
| 44 | Yakult ® , fermented milk drink with Lactobacilus casei (Yakult, Dandenong, Vic, Australia) | 46±6 | 65 | 6 |
| Sports drinks | ||||
| 45 | Gatorade ® (Spring Valley Beverages Pty Ltd., Cheltenham, Vic, Australia) | 78±13 | 250 | 12 |
| 46 | Isostar ® (Novartis Consumer Health, Nyon, Switzerland) | 70±15 | 250 | 13 |
| 47 | Sports Plus ® (Berri Ltd., Berri, SA, Australia) | 74±6 | 250 | 13 |
| 48 | Sustagen Sport ® (Mead Johnson, Rydalmere, NSW, Australia) | 43±9 | 250 | 21 |
| Drinks made from drinking mix powders | ||||
| 49 | Build-Up TM nutrient-fortified drink, vanilla with fiber, (Nestlé, Sydney, NSW, Australia) | 41±4 | 250 | 14 |
| 50 | Complete Hot Chocolate mix made with hot water (Nestlé, Australia) | 51±3 | 250 | 11 |
| 51 | Hi-Pro energy drink mix, vanilla, containing soy protein and whey powder | 36±3 | 250 | 7 |
| (Harrod foods, Sefton, NSW, Australia) mixed in reduced-fat (1.5%) cow's milk | ||||
| 52 | Malted milk powder in full-fat cow's milk (Nestlé, Australia) | 45±3 | 250 | 12 |
| 53 | Milo TM (chocolate nutrient-fortified drink powder) | |||
| Milo TM (Nestlé, Australia) dissolved in water | 55±3 | 250 | 9 | |
| Milo TM (Nestlé, Auckland, New Zealand) dissolved in water | 52±5 | 250 | 9 | |
| mean of two studies | 54±2 | |||
| Milo TM (Nestlé, Australia) dissolved in full-fat cow's milk | 35±2 | 250 | 9 | |
| Milo TM (Nestlé, New Zealand) dissolved in full-fat cow's milk | 36±3 | 250 | 9 | |
| mean of two studies | 36±1 | |||
| 54 | Nutrimeal TM, meal replacement drink, Dutch Chocolate (Usana, Salt Lake City, UT, USA) | 26±3 | 250 | 4 |
| 55 | Quik TM (sweet drink powder) | |||
| Quik TM, chocolate (Nestlé, Sydney, NSW, Australia), dissolved in water | 53±5 | 250 | 4 | |
| Quik TM, chocolate (Nestlé, Australia), dissolved in 1.5% fat milk | 41±4 | 250 | 5 | |
| Quik TM, strawberry (Nestlé, Australia), dissolved in water | 64±8 | 250 | 5 | |
| Quik TM, strawberry (Nestlé, Australia), dissolved in 1.5% fat milk | 35±3 | 250 | 4 | |
| BREADS | ||||
| 56 | Bagel, white, frozen (Lender's Bakery, Montreal, Canada) | 72 | 70 | 25 |
| 57 | Baguette, white, plain (France) | 95±15 | 30 | 15 |
| 58 | French baguette with chocolate spread (France) | 72±8 | 70 | 27 |
| 59 | French baguette with butter and strawberry jam (France) | 62±7 | 70 | 26 |
| 60 | Pain au lait (Pasquier, France) | 63±10 | 60 | 20 |
| 61 | Bread stuffing, Paxo (Campbell Soup Co Ltd., Toronto, Canada) | 74 | 30 | 16 |
| Barley Breads | ||||
| 62 | Coarse barley kernel bread, 75-80% kernels | |||
| 75% kernels | 27 | 30 | 5 | |
| 80% scalded intact kernels (20% white wheat flour) | 34 | 30 | 7 | |
| 80% intact kernels (20% white wheat flour) | 40 | 30 | 8 | |
| mean of three studies | 34±4 | |||
| 63 | Barley kernel bread, 50% kernels | |||
| 50% kernels (Canada) | 43 | 30 | 9 | |
| 50% kibbled barley (Australia) | 48 | 30 | 10 | |
| mean of two studies | 46±2 | 30 | 9 | |
| 64 | Sunflower and barley bread (Riga bakeries, Sydney, NSW, Australia) | 57±6 | 30 | 6 |
| 65 | Barley flour breads | |||
| 100% barley flour (Canada); (rye bread composition) | 67 | 30 | 9 | |
| Wholemeal barley flour (80%) bread (20% white wheat flour) (Sweden) | 67 | 30 | 13 | |
| Wholemeal barley bread, flat, thin, soft | 50 | 30 | 7 | |
| (50% regular barley flour, 50% high-fibre barley flour) (Sweden) | ||||
| Wholemeal barley bread, flat, thin, soft | 43 | 30 | 5 | |
| (20% regular barley flour, 80% high-fibre barley flour) (Sweden) | ||||
| 66 | Wholemeal barley flour (80%) and white wheat flour (20%) breads - | |||
| fermented or with added organic acids or salts (Sweden) | ||||
| Wholemeal barley flour bread (used as reference for the 5 breads below) 5 | 70 | 30 | 14 | |
| Wholemeal barley flour bread with sourdough (lactic acid) 5 | 53 | 30 | 10 | |
| Wholemeal barley flour bread with lactic acid 5 | 66 | 30 | 12 | |
| Wholemeal barley flour bread with calcium lactate 5 | 59 | 30 | 12 | |
| Wholemeal barley flour bread with sodium propionate 5 | 65 | 30 | 13 | |
| Wholemeal barley flour bread with higher dose sodium propionate 5 | 57 | 30 | 11 | |
| Buckwheat bread | ||||
| 67 | Buckwheat bread, 50% dehusked buckwheat groats and 50% white wheat flour (Sweden) | 47 | 30 | 10 |
| Fruit Breads | ||||
| 68 | Bürgen TM Fruit loaf (Tip Top Bakeries, Chatswood, NSW, Australia) | 44±5 | 30 | 6 |
| 69 | Fruit and Spice Loaf, thick sliced (Buttercup bakeries, Moorebank, NSW, Australia) | 54±6 | 30 | 8 |
| 70 | Continental fruit loaf, wheat bread with dried fruit (Australia) | 47±6 | 30 | 7 |
| 71 | Happiness TM (cinnamon, raisin, pecan bread) (Natural Ovens, Mannitowoc, WI, USA) | 63±5 | 30 | 9 |
| 72 | Muesli bread, made from packet mix in bread making machine (Con Agra Inc., USA) | 54±6 | 30 | 7 |
| 73 | Hamburger bun (Loblaw's, Toronto, Canada) | 61 | 30 | 9 |
| 74 | Kaiser rolls (Loblaw's, Canada) | 73 | 30 | 12 |
| 75 | Melba toast, Old London (Best Foods Canada Inc., Etobicoke, Canada) | 70 | 30 | 16 |
| Gluten-free bread | ||||
| 76 | Gluten-free multigrain bread (Country Life Bakeries, Dandenong, Vic, Australia) | 79±13 | 30 | 10 |
| 77 | Gluten-free white bread, unsliced (gluten-free wheat starch) (UK) | 71 | 30 | 11 |
| Gluten-free white bread, sliced (gluten-free wheat starch) (UK) | 80 | 30 | 12 | |
