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GLYCEMIC LOAD DIET

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Food NameCaloriesGIGL
Milk, cow's, fluid, whole6027.01.2
Milk, calcium fortified, cow's, fluid, whole6031.01.4
Milk, calcium fortified, cow's, fluid, skim or nonfat3532.01.6
Milk, cow's, fluid, 2% fat5029.51.4
Milk, cow's, fluid, acidophilus, 2% fat5029.51.4
Milk, cow's, fluid, 1% fat4232.01.6
Milk, cow's, fluid, skim or nonfat, 0.5% or less butterfat3432.01.6
Milk, cow's, fluid, lactose reduced, 1% fat4232.01.6
Milk, cow's, fluid, lactose reduced, 1% fat, fortified with calcium4232.01.6
Milk, cow's, fluid, lactose reduced, nonfat3432.01.6
Milk, cow's, fluid, lactose reduced, nonfat, fortified with calcium3532.01.6
Milk, cow's, fluid, lactose reduced, 2% fat5029.51.4
Milk, cow's, fluid, lactose reduced, whole6031.01.4
Buttermilk, fluid, 1% fat4031.01.5
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Usage Note

  • Glycemic load values in table are calculated per 100g of food.
  • This online glycemic index database has data for 3,055 food items. Our Windows software version has GI and GL data for 3,770 food items.
  • Click on column header to sort foods by name or by Glycemic Index or Glycemic Load.

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  • Abbreviations: g = gram, mg = milligram, mcg = microgram.





Glycemic Index Info from National Institutes of Health

The Glycemic Index (GI) is a measure of the glycemic effect of carbohydrate in a particular food compared to an equivalent amount of carbohydrate in a standard amount of glucose or white bread.
The Glycemic Load (GL) of a serving of a specific food is simply the product of its GI (divided by 100) and the grams of carbohydrate from a single serving of that food. It is important to note that a food with a high GI may not always have a high GL. This can happen if the food has very little carbohydrate (for example, meat) or if the food is consumed in small quantities.

Foods with a high glycemic index release glucose quickly and cause a rapid rise in blood glucose. Foods with a low glycemic index release glucose slowly into the blood.

What is the Glycemic Load Diet?

The glycemic load (GL) of food is a number that estimates how much the food will raise a person's blood glucose level after eating it. One unit of glycemic load approximates the effect of consuming one gram of glucose. Glycemic load accounts for how much carbohydrate is in the food and how much each gram of carbohydrate in the food raises blood glucose levels. Glycemic load is based on the glycemic index (GI). Glycemic load is defined as the grams of available carbohydrate in the food x the food's GI / 100.

Glycemic load estimates the impact of carbohydrate consumption using the glycemic index while taking into account the amount of carbohydrate that is consumed. GL is a GI-weighted measure of carbohydrate content. For instance, watermelon has a high GI, but a typical serving of watermelon does not contain much carbohydrate, so the glycemic effect of eating it (and therefore its GL) is low. Whereas glycemic index is defined for each type of food, glycemic load can be calculated for any size serving of a food, an entire meal, or an entire day's meals.

For one serving of a food, a GL greater than 20 is considered high, a GL of 11-19 is considered medium, and a GL of 10 or less is considered low. Foods that have a low GL in a typical serving size almost always have a low GI. Foods with an intermediate or high GL in a typical serving size range from a very low to very high GI.

The glycemic load diet aims to maintain a low glycemic load content of one's food consumption. A study published in the Journal of the American Medical Association (May 2007) found that those who secrete a higher level of insulin may experience greater weight loss on a low glycemic load diet. This diet was also found to have a beneficial effect on cholesterol levels.

What to Eat on the Glycemic Load Diet?

The principle idea is to choose foods with low glycemic index and low carbohydrate content which results in low glycemic load diet. Foods with high glycemic index but are low in carb content or those low in glycemic index but high in carb can also be considered depending on their relative values of GI and carbs.

Our database can be searched and sorted to help with food selection for the glycemic load diet.

You can also choose to display macro-nutrient and caloric values of foods if these data are useful to your food selection.

Evidence Links High Glycemic Index Foods to Acne

A study published in the Journal of the Academy of Nutrition and Dietetics has determined that there is increasing evidence of a connection between diet and acne, particularly from high glycemic load diets and dairy products, and that medical nutrition therapy can play an important role in acne treatment.

It was concluded that a high glycemic index / glycemic load diet and frequent dairy consumption are the leading factors in establishing the link between diet and acne. Although research results from studies conducted over the last 10 years do not demonstrate that diet causes acne, diet may influence or aggravate it.

Read more at Academy of Nutrition and Dietetics.

Acne Nutrition: For A Clearer Complexion, Cut The Empty Carbs

If you're prone to outbreaks of acne, you may want to try cutting back on empty carbs and sweets. Researchers are revisiting the connections between diet and pimples, and a growing body of evidence suggests that eating a diet rich in high glycemic index foods may be tied to flare-ups.

In a paper published in the Journal of the Academy of Nutrition and Dietetics, researchers review 27 studies on nutrition and acne. After the participants followed a low-glycemic-load diet, researchers documented decreases in inflammatory acne lesions. The studies were small, but the findings were significant.

Read more at NPR.org.

Low-Glycemic Load Vegetables

Glycemic load is calculated per 100 grams of food weight.


GL
Low-Glycemic Load Vegetables

0.11
Dark-green leafy vegetable soup, meatless, Oriental style

0.23
Cactus, cooked

0.23
Cactus, cooked, fat added in cooking

0.23
Cactus, cooked, fat not added in cooking

0.23
Cactus, raw

0.27
Dark-green leafy vegetable soup with meat, Oriental style

0.41
Watercress, raw

0.61
Asparagus, cooked, from frozen, fat not added in cooking

0.61
Asparagus, cooked, from frozen, fat added in cooking

0.67
Mustard greens, cooked, from canned, fat added in cooking

0.67
Mustard greens, cooked, from fresh

0.67
Mustard greens, cooked, fat added in cooking

0.67
Mustard greens, cooked, from fresh, fat added in cooking

0.67
Mustard greens, cooked, fat not added in cooking

0.67
Mustard greens, cooked, from canned, fat not added in cooking

0.67
Mustard greens, cooked, from fresh, fat not added in cooking

0.68
Bean sprouts, cooked, from canned, fat added in cooking

0.68
Bean sprouts, cooked, from canned, fat not added in cooking

0.69
Cucumber, raw

0.70
Cabbage, Chinese, raw

0.70
Cabbage, Chinese, cooked

0.70
Cabbage, Chinese, cooked, fat added in cooking

0.71
Lettuce, Boston, raw

0.72
Cucumber pickles, sour

0.72
Cucumber pickles, dill, reduced salt

0.77
Lettuce, wilted, with bacon dressing

0.78
Asparagus, cooked, from canned, fat added in cooking

0.78
Asparagus, cooked, from canned

0.79
Asparagus, cooked, from canned, fat not added in cooking

GL
Low-Glycemic Load Vegetables

0.80
Cabbage, Chinese, cooked, fat not added in cooking

0.82
Cucumber salad with creamy dressing

0.87
Carrot soup, cream of, prepared with milk

0.91
Turnip greens with roots, cooked, from frozen, fat not added in cooking

0.93
Mushrooms, pickled

0.93
Mushroom soup, cream of, prepared with water

0.94
Squash, summer, cooked, from canned, fat added in cooking

0.94
Squash, summer, cooked, from canned

0.94
Lettuce, cooked, fat not added in cooking

0.95
Squash, summer, cooked, from canned, fat not added in cooking

0.95
Celery, raw

0.95
Lettuce, raw

0.97
Winter melon, cooked

0.98
Poke greens, cooked

0.98
Poke greens, cooked, fat added in cooking

0.98
Celery soup, cream of, prepared with water

0.98
Mustard greens, cooked, from frozen, fat added in cooking

0.98
Mustard greens, cooked, from frozen

0.99
Mustard greens, cooked, from frozen, fat not added in cooking

1.00
Lettuce salad with egg, cheese, tomato, and/or carrots, with or without other vegetables, no dressing

1.00
Lettuce, salad with assorted vegetables excluding tomatoes and carrots, no dressing

1.02
Mixed salad greens, raw

1.02
Asparagus, from canned, creamed or with cheese sauce

1.03
Greek Salad

1.05
Mushrooms, raw

1.07
Squash, summer, green, raw

1.07
Squash, summer, yellow, raw

1.08
Spinach, cooked, from canned

1.08
Spinach, cooked, from canned, fat added in cooking

1.09
Radish, raw

1.09
Spinach, cooked, from canned, fat not added in cooking

GL
Low-Glycemic Load Vegetables

1.13
Mushroom soup, cream of, canned, reduced sodium, prepared with water

1.13
Cucumber, cooked, fat added in cooking

1.13
Cucumber, cooked

1.16
Spinach, raw

1.16
Lettuce, salad with egg, tomato, and/or carrots, with or without other vegetables, no dressing

1.17
Lettuce, arugula, raw

1.17
Cilantro, raw

1.17
Recaito (Puerto Rican little coriander)

1.18
Spinach, cooked, from fresh, fat added in cooking

1.18
Cauliflower, cooked, from frozen

1.18
Spinach, cooked, fat added in cooking

1.18
Spinach, cooked

1.18
Spinach, cooked, from fresh

1.18
Cauliflower, cooked, from frozen, fat added in cooking

1.19
Spinach, cooked, from fresh, fat not added in cooking

1.19
Cauliflower, cooked, from frozen, fat not added in cooking

1.19
Spinach, cooked, fat not added in cooking

1.20
Vegetable soup, made from dry mix

1.21
Lettuce, salad with cheese, tomato and/or carrots, with or without other vegetables, no dressing

1.21
Alfalfa sprouts, raw

1.21
Endive, chicory, escarole, or romaine lettuce, raw

1.22
Lettuce, salad with assorted vegetables including tomatoes and/or carrots, no dressing

1.22
Mushroom soup, cream of, low sodium, prepared with water

1.24
Asparagus, raw

1.24
Mushroom soup, cream of

1.25
Cauliflower, cooked

1.25
Cauliflower, cooked, fat added in cooking

1.26
Celery, cooked, fat added in cooking

1.26
Celery, cooked

1.27
Cauliflower, cooked, fat not added in cooking

1.28
Celery, cooked, fat not added in cooking

GL
Low-Glycemic Load Vegetables

1.28
Cauliflower, cooked, from fresh

1.28
Cauliflower, cooked, from fresh, fat added in cooking

1.28
Celery juice

1.29
Celery soup, cream of

1.29
Asparagus, cooked

1.29
Asparagus, cooked, fat added in cooking

1.29
Asparagus, cooked, from fresh

1.29
Asparagus, cooked, from fresh, fat added in cooking

1.30
Chard, cooked

1.30
Chard, cooked, fat added in cooking

1.30
Cabbage, Kim Chee style

1.31
Cauliflower, cooked, from fresh, fat not added in cooking

1.31
Asparagus, cooked, from fresh, fat not added in cooking

1.31
Asparagus, cooked, fat not added in cooking

1.32
Chard, cooked, fat not added in cooking

1.32
Cucumber pickles, dill

1.32
Pickles, NS as to vegetable

1.33
Vegetable chicken noodle soup, prepared with water or ready-to-serve

1.34
Cauliflower, from frozen, creamed

1.35
Squash, summer, cooked, fat added in cooking

1.35
Squash, summer, cooked, from fresh, fat added in cooking

1.35
Squash, summer, cooked

1.35
Squash, summer, cooked, from fresh

1.35
Sauerkraut, cooked, fat added in cooking

1.36
Vegetable chicken or turkey soup, prepared with water or ready-to-serve

1.36
Turnip greens, cooked, from canned, fat added in cooking

1.36
Turnip greens, cooked, from canned

1.36
Turnip greens, cooked, from fresh, fat added in cooking

1.36
Turnip greens, cooked, from fresh

1.36
Turnip greens, cooked

1.36
Christophine, cooked, fat not added in cooking

Low-Glycemic Load Fruits

Glycemic load is calculated per 100 grams of food weight.


GL
Low-Glycemic Load Fruits

1.97
Cherries, sour, red, cooked, unsweetened

2.02
Grapefruit, raw

2.29
Grapefruit, canned or frozen, unsweetened, water pack

2.30
Grapefruit, canned or frozen

2.32
Peach, cooked or canned, unsweetened, water pack

2.42
Cherries, frozen

3.04
Cherries, sweet, cooked or canned, juice pack

3.07
Strawberries, raw

3.19
Berries, raw

3.52
Cherries, sweet, raw (Queen Anne, Bing)

3.65
Strawberries, frozen, unsweetened

3.79
Pear, cooked or canned, in light syrup

3.80
Cherries, sweet, cooked or canned, in light syrup

3.81
Guacamole with tomatoes and chili peppers

3.82
Guacamole with tomatoes

3.86
Grapefruit, canned or frozen, in light syrup

3.95
Orange, mandarin, canned or frozen, drained

4.00
Peach, frozen, unsweetened

4.01
Peach, raw

4.05
Pear, Japanese, raw

4.05
Papaya, green, cooked

4.09
Apricot, cooked or canned, unsweetened, water pack

4.26
Guacamole

4.27
Avocado, raw

4.29
Applesauce, stewed apples, sweetened with low calorie sweetener

4.29
Applesauce, stewed apples, unsweetened

4.30
Grapefruit juice, canned, bottled or in a carton

4.30
Grapefruit juice

4.36
Apple-raspberry juice

GL
Low-Glycemic Load Fruits

4.40
Peach, cooked or canned, juice pack

4.42
Grapefruit juice, freshly squeezed

4.43
Nectarine, raw

4.44
Apple, dried, cooked

4.45
Plum, raw

4.64
Cherries, sweet, cooked or canned, drained solids

4.64
Grapefruit juice, frozen (reconstituted with water)

4.67
Apple juice

4.67
Apple-pear juice

4.67
Apple cider

4.68
Cherries, sweet, cooked or canned

4.68
Cherries, sweet, cooked or canned, in heavy syrup

4.68
Fruit cocktail, cooked or canned, unsweetened, water pack

4.80
Grapefruit and orange juice, fresh

4.90
Pineapple, cooked or canned, unsweetened, waterpack

4.92
Orange juice, with calcium added, canned, bottled or in a carton

4.93
Orange juice, canned, bottled or in a carton

4.94
Tangelo, raw

4.94
Orange, raw

5.04
Apple-cherry juice

5.04
Grapefruit and orange juice

5.04
Grapefruit and orange juice, canned

5.04
Apple-grape-raspberry juice

5.05
Fruit salad (including citrus fruits) with salad dressing or mayonnaise

5.06
Prune juice, unsweetened

5.13
Pineapple-grapefruit juice, canned, bottled or in a carton, unsweetened

5.17
Fruit juice blend, 100% juice, with added Vitamin C

5.20
Apple-grape juice

5.20
Orange juice, freshly squeezed

5.23
Pineapple-apple-guava juice, with added vitamin C

5.25
Apple, raw

GL
Low-Glycemic Load Fruits

5.30
Cantaloupe (muskmelon), raw

5.44
Watermelon, raw

5.44
Orange juice, frozen, with calcium added (reconstituted with water)

5.45
Orange juice

5.45
Orange juice, frozen (reconstituted with water)

5.45
Pineapple-orange juice

5.45
Pineapple-orange juice, canned

5.45
Pineapple-orange juice, canned, bottled or in a carton

5.56
Fruit juice

5.60
Tangerine, raw

5.63
Pear, cooked or canned, juice pack

5.64
Apple, baked, unsweetened

5.68
Pineapple-orange juice, frozen (reconstituted with water)

5.79
Papaya, raw

5.80
Blueberries, raw

5.87
Pear, raw

5.91
Honeydew, frozen (balls)

5.91
Honeydew melon, raw

5.92
Pineapple juice

5.94
Pineapple-orange-banana juice

5.95
Fruit, chocolate covered

5.98
Orange-white grape-peach juice

6.00
Pineapple juice-non-citrus juice blend, unsweetened, with added vitamin C

6.06
Apricot-orange juice

6.24
Strawberry-banana-orange juice

6.34
Apricot, raw

6.35
Plum, cooked or canned, in light syrup

6.40
Apple, cooked or canned, with syrup

6.50
Grape-tangerine-lemon juice

6.52
Fruit cocktail, cooked or canned, juice pack

6.54
Fruit juice bar, frozen, sweetened with low calorie sweetener, flavors other than orange

GL
Low-Glycemic Load Fruits

6.59
Fruit cocktail or mix, frozen

6.70
Apple, dried, cooked, with sugar

6.74
Strawberries, raw, with sugar

6.80
Orange, mandarin, canned or frozen

6.80
Orange, mandarin, canned or frozen, in light syrup

6.87
Apricot, dried, cooked

6.87
Apricot, dried, cooked, unsweetened

6.88
Grape juice

6.90
Orange and banana juice

7.18
Peaches, baby food, junior

7.21
Fruit salad (excluding citrus fruits) with cream

7.25
Pear, cooked or canned, drained solids

7.45
Pineapple, raw

7.49
Fruit salad (excluding citrus fruits) with salad dressing or mayonnaise

7.57
Applesauce, stewed apples

7.57
Applesauce, stewed apples, with sugar

7.57
Peach, cooked or canned, in light or medium syrup

7.62
Fruit cocktail or mix (including citrus fruits), raw

7.68
Plums, baby food, strained

7.77
Kiwi fruit, raw

7.78
Fruit cocktail or mix (excluding citrus fruits), raw

7.89
Grapes, American type, slip skin, raw

7.94
Pineapple, cooked or canned, in light syrup

8.14
Prune, dried, cooked

8.14
Prune, dried, cooked, unsweetened

8.20
Fruit salad (excluding citrus fruits) with cream substitute

8.21
Fruit cocktail, cooked or canned, in light syrup

8.30
Cranberry juice, unsweetened

8.31
Peach, cooked or canned, drained solids

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