NutritionLow Glycemic

Low Glycemic Foods List: A Printable Reference for Smarter Choices

By DinePick•6 min read•Jan 29, 2026

Having a low glycemic foods list on hand changes the way you shop, cook, and order. Instead of guessing which foods will spike your blood sugar, you can scan this reference and make confident choices in seconds. Every item below includes its approximate GI value (scale of 0-100, where 55 or below is low) and a standard serving size.

Bookmark this page or print it out. For the science behind why these foods score low, check our guide to low glycemic index foods.

Grains and Starches

Grains are where GI values vary the most. Processing, cooking method, and variety all make a difference.

Low GI (55 or below):

  • Barley, pearled — GI ~28, 1 cup cooked (193g)
  • Converted/parboiled rice — GI ~38, 1 cup cooked (186g)
  • Steel-cut oats — GI ~42, 1 cup cooked (234g)
  • Whole wheat pasta, al dente — GI ~42, 1 cup cooked (140g)
  • Millet — GI ~54, 1 cup cooked (174g)
  • Sourdough bread — GI ~54, 1 slice (64g)
  • Basmati rice — GI ~50-58, 1 cup cooked (186g)

Medium GI (56-69) — use in moderation:

  • Couscous — GI ~65, 1 cup cooked (157g)
  • Whole wheat bread — GI ~69, 1 slice (43g)

Legumes

Legumes are consistently the lowest-GI food group. High in fiber, protein, and resistant starch.

  • Hummus — GI ~6, 2 tablespoons (30g)
  • Soybeans — GI ~16, 1/2 cup cooked (86g)
  • Kidney beans — GI ~24, 1/2 cup cooked (88g)
  • Chickpeas — GI ~28, 1/2 cup cooked (82g)
  • Black beans — GI ~30, 1/2 cup cooked (86g)
  • Navy beans — GI ~31, 1/2 cup cooked (91g)
  • Lentils (green/brown) — GI ~32, 1/2 cup cooked (99g)
  • Split peas — GI ~32, 1/2 cup cooked (98g)

Fruits

Whole fruits contain fiber that slows sugar absorption. Dried fruit and juice behave differently.

Low GI (55 or below):

  • Cherries — GI ~22, 1 cup (138g)
  • Grapefruit — GI ~25, 1/2 medium (128g)
  • Dried apricots — GI ~30, 6 pieces (40g)
  • Apple — GI ~36, 1 medium (182g)
  • Pear — GI ~38, 1 medium (178g)
  • Strawberries — GI ~41, 1 cup (152g)
  • Peach — GI ~42, 1 medium (150g)
  • Orange — GI ~43, 1 medium (131g)
  • Strawberries — GI ~41, 1 cup (152g)
  • Blueberries — GI ~53, 1 cup (148g)
  • Grapes — GI ~53, 1 cup (92g)

Medium-to-High GI — watch portions:

  • Pineapple — GI ~59, 1 cup chunks (165g)
  • Raisins — GI ~64, 1/4 cup (41g)
  • Watermelon — GI ~76, 1 cup diced (152g)

Vegetables

Most non-starchy vegetables are so low in carbohydrates that their GI is negligible.

Non-Starchy (GI under 15, eat freely):

  • Arugula — GI ~6, 2 cups raw (60g)
  • Broccoli — GI ~10, 1 cup chopped (91g)
  • Bell peppers — GI ~10, 1 medium (119g)
  • Mushrooms — GI ~10, 1 cup sliced (70g)
  • Cauliflower — GI ~10, 1 cup (100g)
  • Lettuce (all varieties) — GI ~10, 2 cups (72g)
  • Cabbage — GI ~10, 1 cup shredded (70g)
  • Tomatoes — GI ~15, 1 medium (123g)
  • Cucumber — GI ~15, 1 cup sliced (119g)
  • Zucchini — GI ~15, 1 cup sliced (113g)

Starchy Vegetables (varies):

  • Carrots, raw — GI ~16, 1 medium (61g)
  • Carrots, boiled — GI ~33, 1/2 cup (78g)
  • Butternut squash, boiled — GI ~51, 1 cup cubed (205g)
  • Peas, green — GI ~48, 1/2 cup (80g)
  • Corn on the cob — GI ~52, 1 medium ear (90g)

Dairy and Alternatives

  • Greek yogurt, plain — GI ~11, 3/4 cup (170g)
  • Plain yogurt, whole milk — GI ~14, 3/4 cup (170g)
  • Soy milk, unsweetened — GI ~34, 1 cup (240ml)
  • Whole milk — GI ~39, 1 cup (244ml)
  • Cheese (most varieties) — GI ~0, 1 oz (28g)

Nuts and Seeds

All nuts and seeds are low GI due to high fat, protein, and fiber with minimal carbohydrate.

  • Hemp seeds — GI ~1, 3 tablespoons (30g)
  • Flaxseeds — GI ~1, 2 tablespoons (20g)
  • Peanuts — GI ~7, 1 oz (28g)
  • Pumpkin seeds — GI ~10, 1 oz (28g)
  • Sunflower seeds — GI ~10, 1 oz (28g)
  • Peanut butter, natural — GI ~14, 2 tablespoons (32g)
  • Walnuts — GI ~15, 1 oz / ~14 halves (28g)
  • Cashews — GI ~22, 1 oz (28g)

Proteins

Most pure protein foods contain no carbohydrate and don't register on the GI scale. They're essential for building low-GI meals.

  • Eggs — GI 0, 1 large (50g)
  • Chicken breast — GI 0, 4 oz cooked (113g)
  • Fish (salmon, tuna, cod) — GI 0, 4 oz cooked (113g)
  • Beef (lean cuts) — GI 0, 4 oz cooked (113g)
  • Tofu — GI ~15, 1/2 cup (126g)

High-GI Foods to Limit

For contrast, common foods most likely to cause blood sugar spikes when eaten alone:

  • White rice (short grain) — GI ~72, 1 cup cooked (186g)
  • White bread — GI ~75, 1 slice (30g)
  • Baked potato — GI ~78, 1 medium (173g)
  • Instant oatmeal — GI ~79, 1 packet (43g)
  • Cornflakes — GI ~81, 1 cup (30g)
  • Rice cakes — GI ~82, 2 cakes (18g)
  • Pretzels — GI ~83, 1 oz (28g)
  • Jasmine rice — GI ~89, 1 cup cooked (186g)
  • French baguette — GI ~95, 1 slice (30g)

The strategy isn't to avoid these entirely — pair them with low-GI foods, protein, or fat. White rice with black beans and vegetables is a different metabolic experience than white rice alone.

For practical snack ideas built around these low-GI foods, see our guide to low glycemic snacks.

Use This List at Any Restaurant

Whether you're dining out or ordering in, DinePick can help you find low-glycemic options on any menu — join the waitlist to try it first.

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