Glycemic Load Chart: 27 Common Foods
This chart lists the glycemic load of 27 everyday foods at three serving sizes — a flat 50 g, a flat 100 g, and a typical household portion — so you can scan and compare without entering anything. When you want the load of the exact amount on your own plate, or a food that is not in this table, use the glycemic load calculator instead: it searches nearly five thousand foods and computes GL for any serving you type in.
Reference chart
GL at 50 g, 100 g, and a typical serving
Every value is computed with GL = GI × carbohydrate grams ÷ 100 — the same formula and the same food data the calculator uses. The 50 g and 100 g columns weigh the food as eaten (entries stored as dry weight in the dataset are marked in the serving column); the last column applies the nominal household portion shown beside it.
| Food | GI | Carbs per 100 g | GL (50 g) | GL (100 g) | Typical serving | GL (typical serving) |
|---|---|---|---|---|---|---|
| Rye bread | 89 | 47 | 20.9 (High) | 41.8 (High) | 1 slice (30 g) | 12.5 (Medium) |
| Brown bread. average | 73 | 42.1 | 15.4 (Medium) | 30.7 (High) | 1 slice (30 g) | 9.2 (Low) |
| Spaghetti. white. boiled | 44 | 22.2 | 4.9 (Low) | 9.8 (Low) | 180 g cooked | 17.6 (Medium) |
| Couscous | 65 | 69 | 22.4 (High) | 44.9 (High) | 50 g dry | 22.4 (High) |
| Sweet potato. boiled in salted water | 61 | 20.5 | 6.3 (Low) | 12.5 (Medium) | 150 g | 18.8 (Medium) |
| New potatoes. boiled in unsalted water | 63 | 17.8 | 5.6 (Low) | 11.2 (Medium) | 150 g | 16.8 (Medium) |
| Apple | 38 | 11.1 | 2.1 (Low) | 4.2 (Low) | 1 medium (120 g) | 5.1 (Low) |
| Banana | 52 | 19.4 | 5.0 (Low) | 10.1 (Medium) | 1 medium (120 g) | 12.1 (Medium) |
| Oranges | 42 | 9.5 | 2.0 (Low) | 4.0 (Low) | 1 medium (120 g) | 4.8 (Low) |
| Grapes | 53 | 13.3 | 3.5 (Low) | 7.0 (Low) | small bunch (120 g) | 8.5 (Low) |
| Mango | 51 | 14.3 | 3.6 (Low) | 7.3 (Low) | 120 g | 8.8 (Low) |
| Watermelon | 76 | 8.1 | 3.1 (Low) | 6.2 (Low) | 1 slice (120 g) | 7.4 (Low) |
| Carrots | 47 | 6 | 1.4 (Low) | 2.8 (Low) | 80 g | 2.3 (Low) |
| Peas | 48 | 8.5 | 2.0 (Low) | 4.1 (Low) | 80 g | 3.3 (Low) |
| Sweet corn fresh | 55 | 16 | 4.4 (Low) | 8.8 (Low) | 80 g | 7.0 (Low) |
| Beetroot. boiled in salted water | 64 | 9.5 | 3.0 (Low) | 6.1 (Low) | 80 g | 4.9 (Low) |
| Parsnip. boiled in unsalted water | 97 | 12.9 | 6.3 (Low) | 12.5 (Medium) | 100 g | 12.5 (Medium) |
| Skim milk | 48 | 5 | 1.2 (Low) | 2.4 (Low) | 1 glass (250 g) | 6.0 (Low) |
| Yoghurt | 35 | 3.7 | 0.6 (Low) | 1.3 (Low) | 1 pot (200 g) | 2.6 (Low) |
| Yogurt. low fat. fruit | 32 | 13.7 | 2.2 (Low) | 4.4 (Low) | 1 pot (150 g) | 6.6 (Low) |
| Custard. ready to eat | 38 | 16.3 | 3.1 (Low) | 6.2 (Low) | 120 g | 7.4 (Low) |
| Ice cream. dairy. premium | 61 | 16.8 | 5.1 (Low) | 10.2 (Medium) | 1 scoop (50 g) | 5.1 (Low) |
| Lentils | 26 | 14.6 | 1.9 (Low) | 3.8 (Low) | 150 g cooked | 5.7 (Low) |
| Kidney beans | 45 | 14.6 | 3.3 (Low) | 6.6 (Low) | 150 g cooked | 9.9 (Low) |
| Baked beans | 45 | 12.3 | 2.8 (Low) | 5.5 (Low) | 150 g | 8.3 (Low) |
| Chickpeas/Bengal gram. raw | 28 | 50 | 7.0 (Low) | 14.0 (Medium) | 50 g dry | 7.0 (Low) |
| Hummus | 6 | 12.7 | 0.4 (Low) | 0.8 (Low) | 50 g | 0.4 (Low) |
GI values are category-level assignments from the DiOGenes database — reference numbers shared across similar foods, not individually measured results for each listed item — so treat every GL here as an estimate for comparing foods, not a lab measurement.
Reading the chart
What the bands next to each value mean
Each GL value carries its band: Low for a load of 10 or below (GL ≤ 10), Medium for anything above 10 and below 20, and High for 20 or above (GL ≥ 20). The intervals are continuous with no gaps, and the banding is applied to the unrounded value before the one-decimal display rounding.
Reading across a row shows why serving size is the whole story: many foods sit in Low at 50 g and climb a band or two by the time a real portion lands on the plate, while carbohydrate-light foods like watermelon stay Low at every tier despite a high GI.
Reuse
How to cite this table
You are welcome to republish, quote, or excerpt this chart — in a blog post, handout, or article — as long as you credit it with a link back to this page. A suggested citation format:
GlucoMath. “Glycemic Load Chart: 27 Common Foods.” https://glucomath.com/glycemic-load-chart. GI values are category-level assignments from the DiOGenes database, not individually measured per food. Accessed [your access date].
Prefer the raw data? The button below downloads the full table as a CSV file, generated from the same dataset this page renders.