Glycemic Index & Nutrient Density
A comprehensive per-100g reference for strategic carbohydrate selection and metabolic management.
Metabolic Impact
Understanding the relationship between GI categories and fiber content is essential for managing insulin response and sustained energy levels.
GI Categories
- • High: Rapid Absorption
- • Medium: Moderate Fuel
- • Low: Sustained Release
Recommended Reading
"Food Rules: An Eater's Manual"
— Michael Pollan
Pantry Note
Metrics are provided per 100g to allow for accurate comparative analysis across diverse food groups.
| Food Source (100g) | GI | Carbs | Fiber | kCal |
|---|---|---|---|---|
| White Rice (Jasmine) | High | 28g | 0.4g | 130 |
| Baked Potato (Large) | High | 21g | 2.2g | 93 |
| Rice Cakes | High | 14g | 0.5g | 70 |
| Watermelon | High | 8g | 0.4g | 30 |
| Cornflakes | High | 84g | 3.0g | 357 |
| Bagel (Plain) | High | 48g | 2.0g | 250 |
| White Bread | High | 26g | 1.2g | 140 |
| Pretzels | High | 80g | 3.0g | 380 |
| Instant Oatmeal | High | 66g | 9.0g | 370 |
| Rice Milk | High | 10g | 0.3g | 47 |
| Couscous (Cooked) | High | 23g | 1.4g | 112 |
| Pineapple (Fresh) | High | 13g | 1.4g | 50 |
| Dates (Medjool) | High | 36g | 3.2g | 132 |
| Pumpkin (Boiled) | High | 5g | 0.5g | 20 |
| Gatorade | High | 15g | 0g | 60 |
| Waffles (Plain) | High | 32g | 1.3g | 218 |
| Parsnips (Boiled) | High | 18g | 5.0g | 75 |
| Short-grain White Rice | High | 30g | 0.3g | 130 |
| French Fries | High | 41g | 3.8g | 312 |
| Mashed Potatoes | High | 15g | 1.5g | 88 |
| Sweet Potato (Boiled) | Medium | 20g | 3.0g | 86 |
| Brown Rice | Medium | 23g | 1.8g | 111 |
| Banana (Ripe) | Medium | 23g | 2.6g | 89 |
| Rolled Oats (Cooked) | Medium | 12g | 1.7g | 71 |
| Whole Wheat Bread | Medium | 41g | 7.0g | 247 |
| Basmati Rice | Medium | 25g | 1.0g | 120 |
| Wild Rice | Medium | 21g | 1.8g | 101 |
| Sweet Corn | Medium | 19g | 2.0g | 86 |
| Raisins | Medium | 31g | 1.5g | 120 |
| Mango | Medium | 15g | 1.6g | 60 |
| Papaya | Medium | 11g | 1.7g | 43 |
| Beets (Boiled) | Medium | 10g | 2.8g | 43 |
| Rye Bread | Medium | 48g | 6.0g | 259 |
| Buckwheat | Medium | 20g | 2.7g | 92 |
| Pita Bread (Whole) | Medium | 45g | 5.0g | 232 |
| Cantaloupe | Medium | 8g | 0.9g | 34 |
| Honey | Medium | 17g | 0g | 64 |
| New Potatoes (Boiled) | Medium | 17g | 2.0g | 77 |
| Muesli (Natural) | Medium | 60g | 8.0g | 340 |
| Rice Noodles | Medium | 24g | 1.0g | 108 |
| Quinoa (Cooked) | Low | 21g | 2.8g | 120 |
| Lentils (Cooked) | Low | 20g | 8.0g | 116 |
| Chickpeas | Low | 27g | 7.6g | 164 |
| Black Beans | Low | 24g | 8.7g | 132 |
| Steel-Cut Oats | Low | 12g | 2.0g | 70 |
| Apple (with skin) | Low | 14g | 2.4g | 52 |
| Pear | Low | 15g | 3.1g | 57 |
| Greek Yogurt (Plain) | Low | 4g | 0g | 59 |
| Barley (Pearled) | Low | 28g | 3.8g | 123 |
| Kidney Beans | Low | 23g | 6.4g | 127 |
| Bulgur Wheat | Low | 18g | 4.5g | 83 |
| Whole Wheat Pasta | Low | 26g | 3.9g | 124 |
| Carrots (Raw) | Low | 10g | 2.8g | 41 |
| Oranges | Low | 12g | 2.4g | 47 |
| Strawberries | Low | 8g | 2.0g | 32 |
| Cherries | Low | 12g | 1.6g | 50 |
| Broccoli | Low | 7g | 2.6g | 34 |
| Soy Milk | Low | 4g | 0.5g | 33 |
| Peanuts | Low | 16g | 8.5g | 567 |
| Pumpernickel Bread | Low | 46g | 6.5g | 250 |
Source selection based on metabolic release and energy density.