Glycemic Index Food List

G

The glycemic index food list, also sometimes called a ‘GI’ food list or ‘GI’ chart, is a list of foods that includes some of their nutritional value – specifically which contain the most glucose.

Glucose is a simple sugar and the main form of energy in food used by the cells of the body. It is highest in the foods that we consider ‘carbohydrates’ such as bread, crisps, fruit and sweets. When the body uses glucose for energy it breaks this down into ATP – adenosine triphosphate – and then breaks this down even further releasing energy from the powerful bonds that hold the three phosphate molecules together. Without glucose we would have no energy and would be unable to function, but too much can be a bad thing as well.

Why Is the Glycemic Index Important?

In other words then, if you find out how much glucose is in your food then this tells you roughly how much energy is in your foods and how much sugar. This is an important statistic to be familiar with for many reasons. Firstly it is important for diabetic patients etc who need to be very careful with the amount of glucose they eat. In diabetic patients, not enough insulin is produced by the body and this means that they have lots of spare glucose in the body (because insulin is what the body uses in order to turn glucose into ATP). This excess sugar in the blood can then cause a lot of damage to the body including damage to the organs and to the nerves and this can result in loss of sensation in the extremities and in some cases blindness. It is therefore highly important that diabetics use the GI index in order to make themselves aware of which foods have high amounts of glucose and which to avoid. Conversely, patients with hypoglycemia suffer from having an abnormally low blood sugar level and this results in lethargy and lack of energy. As a result they might benefit from the GI index by using it to find foods that can raise their blood sugar level quickly.

At the same time the glycemic index can be used by those without diabetes or related problems as it enables them to look at the sugar in their food from a health perspective. Even for those without diabetes too much sugar is still unhealthy, and apart from anything else unused glucose will be stored by the body as fat – so if you are trying to lose weight then the glycemic index can become an invaluable tool for avoiding high-energy foods. For athletes on the other hand a food with a high glycemic value might be useful as a form of energy for extended exertion.

Reading the Glycemic Index

Below is the glycemic index so that you can discern which foods are high in sugar and which are safe to eat in larger quantities, but understanding how the tables work is important. First of all you need to be aware that there are lots of figures for any one food item. This is because there will have been multiple studies done on each food stuff. For instance take something like honey and the figure is ’32-87′ which tells you that in one study it was found to have a glycemic value of 32 and in another it was 87. A third figure then might be the average from these two studies which in this case is 55.

But why do different studies yield different results in the first place? Well the simple reason is that foods vary in terms of their glucose content depending on when they have been tested, the individual undergoing the test and individual differences between the food items. For instance say we were to study apples. Here the individuals who consume the apples will vary and while one person might find their blood sugar elevated rapidly, another might find theirs not to be that effected. At the same time of those two apples usually one will be higher in sugar than the other simply because they vary just like we do (they even vary in size). Things like the type of the apple, the area it was picked from and how ripe it is will all also affect that number.

Thus if two food items are only 5-10 different then this can essentially be ignored as it the opposite could be true in a subsequent test. Look for big differences to get an idea for what’s healthy and what’s not.

So what do the figures themselves mean? Well essentially the scores are all comparative. Glucose is given a score of 100, and anything else is in relation to this score. So something else that has a glycemic index of 95 is almost as adept at raising blood sugar as pure glucose, whereas something with a GI of 10 will barely affect it. Bear in mind that ‘sweet’ and ‘sugary’ does not necessarily mean a higher GI – as the food has to be sugary in a way that makes the body absorb more of that sugar into the blood stream. This is what makes the Glycemic Index chart so useful.

GLYCEMIC INDEX
Food Glycemic Index

Agave Nectar (90% fructose syrup) 1 T

11

Angel food Cake, 1/2 cake, 1 oz.

67

Apple, medium, 5 ozs

38 (av)

Apple, dried, 1 oz.

29

Apple juice, unsweetened, 1 cup, 8 oz.

40

Apple cinnamon muffic, from mix, 1 muffin

44
Apricots, fresh, 3 medium, 3 ozs. 57

Apricots, canned, light syrup, 3 halves

64

Apricots, dried, 5 halves

31

Apricot Jam, no added sugar, 1 T

55

Bagel, small, plain, 2.3 ozs.

72

Baked beans, 1/2 cup, 4 ozs.

48 (av)

Banana, raw, 1 medium, 5 ozs.

55 (av)

Banana, unripe

30

Banana, underripe

51

Banana, overripe

82

Banana, oat & honey muffin, low fat from mix, 1 muffin

65

Barley, pearled, boiled, 1/2 cup, 2,6 ozs.

25 (av)

Basmati white rice, boiled, 1 cup, 6 ozs.

58

Beets, canned, drained, 1/2 cup, 3 ozs.

64

Black bean soup, 1/2 cup, 4.5 ozs.

64

Black beans, boiled, 3/4 cup, 4.3 ozs.

30

Black bread, dark rye, 1 slice, 1.7 ozs.

76

Blackeyed peas, canned, 1/2 cup, 4 ozs.

42

Blueberry muffin, 1 muffin, 2 ozs.

59

Bran Flakes, Post, 2/3 cup, 1 oz.

74

Bran – Oat bran, 1 Tablespoon

55

Bran – Oat bran muffin, 2 ozs.

60

Bran – Rice bran, 1 Tablespoon

19

Bread – Dark rye, black bread, 1 slice, 1.7 ozs.

76

Bread – Dark rye, Schinkenbrot, 1 slice, 2 ozs.

86

Bread – French baguette, 1 oz.

95

Bread – Gluten-free bread, made with spelt, 1 slice

90

Bread – Hamburger bun, 1 prepacked bun, 1.5 ozs.

61

Bread – Kaiser Roll, 1, 2 ozs.

73

Bread – Light deli (American) rye bread, 1 slice, 1 oz.

68

Bread – Melba Toast, 6 pieces, 1 oz.

70

Bread – Pita Bread, wholewheat, 6 1/2 inch loaf, 2 ozs.

57

Bread – Pumpernickel, whole grain, 1 slice, 1 oz.

51

Bread – Rye bread, 1 slice, 1 oz.

65

Bread – Sourdough bread, 1 slice, 1.5 ozs.

52

Bread – White, 1 slice, 1 oz.

70 (av)

Bread – 100% stoneground wholewheat, 1 slice, 1.5 ozs.

53

Bread – Whole wheat, 1 slice 1 oz.

69 (av)

Bread stuffing from mix, 2 ozs.

74

Brown beans

38

Bread – bun, hamburger, 1 prepacked bun, 1.7 ozs.

61

Butter beans (50g*)

44

Cake – Angel food cake, 1 slice, 1/12 cake, 1 oz.

67

Cake – Banana bread, 1 slice, 3 ozs.

47

Cake – Danish

59

Cake – Pound cake, homemade, 1 slice, 3 ozs.

54

Cake – Sponge cake, 1 slice, 1/12 cake, 2 ozs.

46

Capellini Pasta, cooked, 1 cup, 6 ozs.

45

Cateloupe, raw, 1/4 small, 6.5 ozs.

65

Carrots, peeled, boiled, canned, 1/2 cup, 2.4 ozs.

49

Cereal – Bran Flakes, Post, 2/3 cup, 1 oz.

74

Cereal – CheeriosTM, General Mills, 1 cup, 1 oz.

74

Cereal – Cocoa KrispiesTM, Kellogg’s 1 cup, 1 oz.

77

Cereal – Corn BranTM, Quaker Crunchy, 3/4 cup, 1 oz.

75

Cereal – Corn ChexTM, Nabisco, 1 cup, 1 oz.

83

Cereal – Corn FlakesTM, Kellogg’s, 1 cup, 1 oz.

84 (av)

Cereal – Cream of Wheat

71

Cereal – CrispixTM, Kellog’s, 1 cup, 1 oz.

87

Cereal – GrapenutsTM, Post, 1/4 cup, 1 oz.

67

Cereal – Grapenuts FlakesTM cereal, Post, 3/4 cup, 1oz

80

Cereal – Muesli, natural, 2/3 cup, 1.5 ozs.

56

Cereal – Nutrigrain

66

Cereal – Oatbran, raw, 1 Tablespoon

55

Cereal – Oat branTM, Quaker Oats, 3/4 cup, 1 oz.

50

Cereal – Puffed WheatTM, Quaker, 2 cups 1 oz.

67

Cereal – Raisin BranTM, Kellog’s, 3/4 cup, 1 oz.

73

Cereal – Rice bran, 1 Tablespoon

19

Cereal – Rice ChexTM, General Mills, 1 1/4cups, 1 oz.

89

Cereal – Rice KrispiesTM, Kellogg’s, 1 1/4 cup, 1 oz.

82

Cereal – Shredded wheat, spponsize, 2/3 cup, 1.2 oz.

58

Cereal – Shredded WheatTM, Post, 1 oz.

67

Cereal – Swiss Muesli

60

Cereal – Team FlakesTM, Nabisco, 3/4 cup,1 oz.

82

Cereal – TotalTM, General Mills, 3/4 cup, 1 oz.

76

Cereal – WeetaBixTM, 2 biscuits, 1.2 ozs.

75

Cereal – Buckwheat groats, cooked, 1/2 cup, 2.7 ozs.

54 (av)

Cereal – Bulgur, cooked, 2/3 cup, 4 ozs.

48 (av)

Cereal Grain – Barley, pearled, boiled, 1/2 cup, 2.6 ozs.

25 (av)

Cereal Grain – Barley, cracked (50g*)

50

Cereal Grain – Bulgur, cooked, 1/2 cup, 3 ozs.

48 (av)

Cereal Grain – Couscous, cooked, 1/2 cup, 3 ozs.

65 (av)

Cereal Grain – Cornmeal, whole grain, from mix, cooked, 1/3 cup, 1.4 ozs.

68

Cereal Grain – Sweetcorn, canned, drained, 1/2cup, 3oz

55 (av)

Cereal Grain – Taco shells, 2 shells, 1 oz.

68

Cereal Grain – Rice Basmati, white, boiled, 1cup, 6 ozs.

58

Cereal Grain – Rice Brown, 1 cup, 6 ozs.

55 (av)

Cereal Grain – Rice Instant, cooked, 1 cup, 6 ozs.

87

Cereal Grain – Rice, low amylose (50g*)

88

Cereal Grain – Rice, high amylose (50g*)

83

Cereal Grain – Rice Long Grain, white, 1 cup, 6 ozs.

56 (av)

Cereal Grain – Rice short grain, white, 1 cup, 6ozs.

72

Cereal Grain – Rice Cakes, 3 cakes, 1 oz.

82

Cereal Grain – Rye kernels (50g*)

48

Cereal Grain – Tapioca (50g*) boiled with milk

81

Cereal Grain – Wheat keenelsa (50g*)

59

Chana dal, 1/2 cup, 4 ozs.

8

CheeriosTM, General Mills, breakfast cereal, 1cup, 1oz.

74

Cherries, 10 large, 3 ozs.

22

Chickpeas (garbanzo beans), canned, drained, 1/2 cup, 4 ozs.

42

Chickpeas, boiled, 1/2 cup 4 ozs.

33 (av)

Chocolate butterscotch muffin, 1, low fat from mix

53

Chocolate bar, 1.5 ozs.

49

Chocolate, dark (over 60% cocoa)

22

Chocolate Nestle QuikTM,(made with water) 3 teaspns

53

Coca ColaTM, soft drink, 1 can

63

Cocoa KrispiesTM, Kellogg’s, breakfast cereal, 1 C, 1oz

77

Corn – cornmeal, cooked from mix, 1/3 cup, 1.4 ozs

68

Corn – Sweet corn, canned, drained, 1/2 cup, 3 ozs

55 (av)

Corn – Corn BranTM, Quaker Crunchy, breakfast cereal, 3/4 cup, 1 oz.

75

Corn – Corn ChexTM, General Mills, breakfast cereal 1 cup, 1 oz.

83

Corn – Corn chips, 1 oz.

72

Corn – Corn Flakes,Kellogg’s breakfast cereal,1 cup,1oz

84 (av)

Corn – Cornmeal, from mix, cooked, 1/3 cup, 1.4 ozs.

68

Corn – Corn Tortilla

70

Cookies – Graham crackers, 4 squares, 1 oz.

74

Cookies – Milk Arrowroot, 3 cookies, 1/2 oz.

69

Cookies – Oatmeal, 1 cookie, 2/3 oz.

55

Cookies – Rich Tea Cookies

56

Cookies – Shortbread, 4 small cookies, 1 oz.

64

Cookies – Vanilla wafers, 7 cookies, 1 oz. (see also Crackers)

77

Couscous, cooked, 2/3 cup, 4 ozs.

65 (av)

Crackers – Crispbread, 3 crakers, 2/3 oz.

81

Crackers – Rice cakes, plain, 3 cakes, 1 oz.

77

Crackers – RyvitaTM tasty dark rye whole grain crispbread, 2 slices, 2/3 oz.

69

Crackers – saltine

72

Crackers – Stoned wheat thins, 3 crackers, 4/5 oz.

67

Crackers – Water cracker, Carr’s, 3 king size crackers, 4/5 oz.

78

CrispixTM, kellogg’s breakfast ceral, 1 cup, 1 oz.

87

Croissant, medium, 1.2 oz.

67

Custard, 1/2 cup, 4.4 ozs.

43

Dairy – Ice cream, 10% fat, vanilla, 1/2 cup, 2.2 ozs.

61 (av)

Dairy – Ice milk, vanilla, 1/2 cup, 2.2 ozs.

50

Dairy – Milk, whole, 1 cup, 8 ozs.

27 (av)

Dairy – Milk, skim, 1 cup, 8 ozs.

32

Dairy – Milk, chocolate flavoured, 1%, 1 cup, 8 ozs.

24

Dairy – Pudding, 1/2 cup, 4.4 ozs.

43

Dairy(non-dairy) substitute – Soy milk, 1 cup, 8 ozs.

31

Dairy(non-dairy substitute) – Tofu frozen dessert, low fat, 1/2 cup, 2 ozs.

115

Dairy – Yoghurt nonfat, fruit flavoured, with sugar, 8 ozs.

33

Dairy – Yoghurt nonfat, plain, artificial sweetener, 8 ozs.

14

Dairy – Yoghurt nonfat, fruit flavoured,artificial sweetener 8 ozs.

14

Dates, dried, 5, 1.4 ozs.

103

Doughnut with cinnamon & sugar, 1.6 ozs.

76

FantaTM, soft drink, 1 can

68

Fava beans, frozen, foiled, 1/2 cup, 3 ozs.

79

Fettucini, cooked, 1 cup, 6 ozs.

32

Flan cake, 1/2 cup, 4 ozs.

65

French baguette bread, 1 oz.

95

Frosted FlakesTM, Kellogg’s, breakfast cereal, 3/4 cup 1 oz.

55

Fructose, pure, 3 packets

23 (av)

Fruit cocktail, canned in natural juice, 1/2 cup, 4 ozs.

55

Fruit – Agave nectar (905 fructose syrup), 1 Tablespoon

11

Fruit – Apple, 1 medium, 5 ozs.

38 (av)

Fruit – Apple, dried, 1 oz.

29

Fruit – Apple juice, unsweetened, 1 cup, 8 ozs.

40

Fruit – Apricots, fresh, 3 medium, 3.3 ozs.

57

Fruit – Apricots, canned, light syrup, 3 halves

64

Fruit – Apricots, dried, 1 oz.

31

Fruit – Apricot jam, no added sugar, 1 Tablespoon

55

Fruit – Banana, raw, 1 medium, 5 ozs. (see also “banana”)

55 (av)

Fruit – Canteloupe, raw, 1/4 small, 6.5 ozs.

65

Fruit – Cherries, 10 large, 3 ozs.

22

Fruit – Dates, dried, 5, 1.4 ozs.

103

Fruit – Fruit Cocktail, canned,natural juice, 1/2 cup, 4ozs

55

Fruit – Grapefruit, raw, 1/2 medium, 3.3 ozs.

25

Fruit – Grapefruit juice, unsweetened, 1 cup, 8 ozs.

48

Fruit – Grapes, green, 1 cup 3 ozs.

46 (av)

Fruit – Kiwi, 1 medium, raw, peeled, 2.5 ozs.

52 (av)

Fruit – Mango, 1 small, 5 ozs.

55 (av)

Fruit – Marmalade, 1 Tablespoon

48

Fruit – Orange, navel, 1 medium, 4 ozs.

44 (av)

Fruit – Orange juice, 1 cup, 8 ozs.

46

Fruit – Papaya, 1/2 medium, 5 ozs.

58 (av)

Fruit – Peach, fresh, 1 medium, 5 ozs.

42 (av)

Fruit – Peach, canned, natural juice, 1/2 cup, 4 ozs.

30

Fruit – Peach, canned, light syrup, 1/2 cup. 4 ozs.

52

Fruit – Peach, canned, heavy syrup, 1/2 cup, 4 ozs.

58

Fruit – Pear, fresh, 1 medium, 5 ozs.

38 (av)

Fruit – Pear, canned in pear juice, 1/2 cup, 4 ozs.

44

Fruit – Pineapple, fresh, 2 slices, 4 ozs.

66

Fruit – Pineapple juice, unsweetened, canned, 8 ozs.

46

Fruit – Plums, 1 medium, 2 ozs.

39 (av)

Fruit – Raisins, 1/4 cup, 1 oz.

64

Fruit – Strawberry jam, 1 Tablespoon

51

Fruit – Watermelon, 1 cup, 5 ozs.

72

GatoradeTM sports drink, 1 cup, 8 ozs.

78

Glucose powder, 2 1/2 tablets

102

Gluten-free bread, made with spelt, 1 slice, 1 oz.

90

Gnocchi, cooked, 1 cup, 5 ozs.

68

Graham Crackers, 4 squares, 1 oz.

74

Grapefruit, raw, 1/2 medium, 3.3 ozs.

25

Grapefruit juice, unsweetened, 1 cup, 8 ozs.

48

GrapenutsTM, Post, breakfast cereal, 1/4 cup, 1 oz.

67

Grapenuts FlakesTM,Post,breakfast cereal,3/4 cup,1oz.

80

Grapes, green, 1 cup 3 ozs.

46 (av)

Green pea soup, canned, ready to serve, 1 cup, 9 ozs.

66

Hamburger bun, 1 prepacked bun, 1.5 ozs.

61

Haricot beans, (50g*)

54

Honey – 1 Tablespoon

58

Ice Cream, 10% fat, vanilla, 1/2 cup, 2.2 ozs.

61 (av)

Ice milk, vanilla, 1/2 cup, 2.2 ozs.

50

Isotar, 1 cup, 8 ozs.

73

Jam

55

Jelly beans, 10 large, 1 oz.

80

Kaiser rolls, 1 roll, 2 ozs.

73

Kidney beans, red, boiled, 1/2 cup, 3 ozs.

27 (av)

Kidney beans, red, canned & drained, 1/2 cup, 4.3 ozs.

52

Kiwi, 1 medium, raw, peeled, 2.5 ozs.

52 (av)

Lactose, pure, 7/10 oz.

46 (av)

Lentil Soup, Unico, canned, 1 cup, 8 ozs.

44

Lentils, green and brown, boiled, 1/2 cup, 3 ozs.

30 (av)

Lentils, red, boiled 1.4 cup, 4 ozs.

26 (av)

Life SaversTM, 6 pieces, peppermint

70

Light deli, (American) rye bread, 1 slice, 1 oz.

68

Lima beans, baby, frozen, 1/2 cup, 3 ozs.

32

Linguine pasta, thick, cooked, 1 cup, 6 ozs.

46 (av)

Linguine pasta, thin, cooked, 1 cup, 6 ozs.

55 (av)

Macaroni and Cheese DinnerTM, Kraft packaged, cooked, 1 cup, 7 ozs.

64

Macaroni , cooked, 1 cup, 6 ozs.

45

Maltose (maltodextrin), pure, 10g

105

Mango, 1 small, 5 ozs.

55 (av)

Marmalade, 1 Tablespoon

48

Melba Toast, 6 pieces, 1 oz.

70

Milk, whole, 1 cup, 8 ozs.

27 (av)

Milk, skim, 1 cup, 8 ozs.

32

Milk, chocolate flavoured, 1 %, 1 cup, 8 ozs.

34

Milk Arrowroot, 3 cookies, 1/2 oz.

63

Millet, cooked, 1/2 cup, 4 ozs.

71

Muffins – Apple cinnamon, from mix, 1 muffin, 2 ozs.

44

Muffins – Apricot and honey, low fat, from mix, 1 muffin

60

Muffins – Banana,oat & honey, low fat, from mix,1 muffin

65

Muffins – Blueberry, 1 muffin, 2 ozs.

59

Muffins – Chocolate butterscotch,low fat,from mix,1muffn

53

Muffins – Oat and raisin, low fat, from mix, 1 muffin

54

Muffins – Oat bran, 1 muffin, 2 ozs.

60

Mung beans, boiled, 1/2 cup, 3.5 ozs.

38

Navy beans, boiled, 1/2 cup, 3 ozs.

38 (av)

Oat and raisin muffin, low fat from mix, 1 muffin

54

Oat bran, 1 tablespoon

55

Oat branTM,QuakerOats,breakfast cereal, 3/4 cup, 1oz.

50

Oat bran, 1 muffin, 2 ozs.

60

Oatmeal (made with water), old fashined, cooked, 1cup, 8 ozs.

49

Oatmeal cookie, 1, 2.3 oz.

55

Orange, navel, 1 medium, 4 ozs.

44 (av)

Orange, syrup, diluted, 1 cup

66

Orange juice, 1 cup, 8 ozs.

46

Papaya, 1/2 medium, 5 ozs.

58 (av)

Parsnips, boiled, 1/2 cup, 2.5 ozs.

97

Pasta – Angel hair

45

Pasta – Bean threads

26

Pasta – Capellini, cooked, 1 cup, 6 ozs.

45

Pasta – Fettucini, cooked, 1 cup, 6 ozs.

32

Pasta – Gnocchi, cooked, 1 cup, 5 ozs.

68

Pasta – Linguine thick, cooked, 1 cup, 6 ozs.

46 (av)

Pasta – Linguine thin, cooked, 1 cup, 6 ozs.

55 (av)

Pasta – Linguine, durum

50

Pasta – Macaroni, cooked, 1 cup, 5 ozs.

45

Pasta – Macaroni & Cheese DinnerTM, Kraft packaged, cooked, 1 cup, 7 ozs.

64

Pasta – Ravioli, meat-filled, cooked, 1 cup, 7 ozs.

39

Pasta – Spaghetti, durum

78

Pasta – Spaghetti, protein enriched

28

Pasta – Spaghetti, white, cooked, 1 cup, 6 ozs.

41 (av)

Pasta – Spaghetti, whole wheat, cooked, 1 cup, 6 ozs.

37 (av)

Pasta – Spirali, durum, cooked, 1 cup, 6 ozs.

43

Pasta – Star Pastina, cooked, 1 cup, 6 ozs.

38

Pasta – Tortelini, cheese, cooked, 8 ozs.

50

Pasta – vermicelli, cooked, 1 cup, 6 ozs.

35

Pastry, flaky, 1/8 of double crust, 2 ozs.

59

Pea soup, split with ham,canned,1 cup,Wil-Pak Foods 5.5 ozs.

66

Peach, fresh, 1 medium, 5 ozs.

42 (av)

Peach, canned, natural juice, 1/2 cup, 4 ozs.

30

Peach, canned, light syrup, 1/2 cup. 4 ozs.

52

Peach, canned, heavy syrup, 1/2 cup, 4 ozs.

58

Peanuts, roasted, salted, 1/2 cup, 2.5 ozs.

14 (av)

Peanut M&M’s

32

Pear, fresh, 1 medium, 5 ozs.

38 (av)

Pear, canned in pear juice, 1/2 cup, 4 ozs.

44

Peas, green, fresh, frozen, boiled, 1/2 cup, 2.7 ozs.

48 (av)

Peas, dried, boiled, 1/2 cup, 2 ozs.

22

Pineapple, fresh, 2 slices, 4 ozs.

66

Pineapple juice, unsweetened, canned, 8 ozs.

46

Pinto beans, canned, 1/2 cup, 4 ozs.

45

Pinto beans, soaked, boiled, 1/2 cup, 3 ozs.

39

Pita bread, whole wheat, 6 1/2 inch loaf, 2 ozs.

57

Pizza, cheese and tomato, 2 slices, 8 ozs.

60

Plums, 1 medium, 2 ozs.

39 (av)

Popcorn, light, microwave, 2 cups (popped)

55

Potatoes – Desiree, peeled, boiled, 1 medium, 4 ozs.

101

Potatoes – French fries, large, 4.3 ozs.

75

Potatoes – instant mashed, Carnation FoodsTM, 1/2 cup, 3.5 ozs.

86

Potatoes – new, unpeeled, boiled, 5 small(cocktail) 6 ozs.

62 (av)

Potatoes – new, canned, drained, 5 small, 6 ozs.

61

Potatoes – red-skinned, peeled, boiled, 1 medium, 4 ozs.

88 (av)

Potatoes – red-skinned, baked in oven (no fat) 1, 4 ozs.

93 (av)

Potatoes – sweet potato, peeled, boiled, 1/2 cup mashed, 3 ozs.

54 (av)

Potatoes – white-skinned, peeled, boiled, 1 med., 4 ozs.

63 (av)

Potatoes – white-skinned, with skin, microwaved, 1 medium, 4 ozs.

82

Potatoes – Sebago, peeled, boiled, 1 medium, 4 ozs.

87

Premium saltine crackers, 8 crackers, 1 oz.

74

Pound cake, 1 slice, homemade, 3 ozs.

54

Pretzels, 1 oz.

83

Puffed WheatTM, Quaker, breakfast cereal, 2 cups,1oz.

67

Pumpernickel bread, whole grain, 2 slices

51

Pumpkin, peeled, boiled, mashed, 1/2 cup, 4 ozs.

75

Raisins, 1/4 cup, 1 oz.

64

Raisin BranTM, Kellogg’s breakfast cereal,3/4 c,1.3 ozs.

73

Ravioli pasta, meat-filled, cooked, 1 cup, 9 ozs.

39

Rice – Basmati, white, boiled, 1 cup, 7 ozs.

58

Rice – Brown, 1 cup, 6 ozs.

55 (av)

Rice – ConvertedTM, Uncle Ben’s, 1 cup, 6 ozs.

44

Rice – Instant, cooked, 1 cup, 6 ozs.

87

Rice – Long graih, white, 1 cup, 6 ozs.

56 (av)

Rice – Parboiled, 1 cup, 6 ozs.

48

Rice – Bran, 1 Tablespoon

19

Rice – Cakes, plain, 3 cakes, 1 oz.

82

Rice – Short grain, white, 1 cup, 6 ozs.

72

Rice ChexTM, General Mills, breakfast cereal, 1 1/4 cups, 1 oz.

89

Rice KrispiesTM,Kellogg’s breakfast cerael,1 1/4 c, 1 oz

82

Rice vermicelli, cooked, 6 ozs.

58

Roll (bread) Kaiser, 1 roll, 2 ozs.

73

Romano (cranberry) beans, boiled, 1/2 cup, 2.6 ozs.

46

Rutabago, peeled, boiled

72

Rye bread, 1 slice, 1 oz.

65

RyvitaTM, tasty dark rye whole grain cripsbread, 2 slices, 2/3 oz.

69

Semolina, cooked, 2/3 cup, 6 ozs.

55

Shortbread, 4 small cookies, 1 oz.

64

Shredded WheatTM, Post, breakfast cereal, 1 oz.

83

Shredded Wheat, 1 biscuit, 4/5 oz.

62

Skittles Original Fruit Bit Size CandiesTM, 2.3 oz. Pk.

70

SmacksTM, Kellogg’s Breakfast cereal, 3/4 cup, 1 oz.

56

Social TeaTM Biscuits, Nabisco, 4 cookies, 2.3 oz.

55

Soft drink, FantaTM, 1 can 12 ozs.

68

Soup – Black bean soup, 1/2 cup, 4.5 ozs.

64

Soup – Green Pea,canned, ready to serve, 1 cup, 9 ozs.

66

Soup – Lentil soup, Unico, canned, 1 cup, 8 ozs.

44

Soup – Pea, split with ham, Wil-Pak Foods, 1cup,5.5oz

66

Soup – Tomato, canned, 1 cup, 9 ozs.

38

Sourdough bread, 1 slice, 1.5 ozs.

52

Sourdough rye bread, Arnold’s, 1 slice, 1.5 ozs.

57

Soy beans, boiled, 1/2 cup, 3 ozs.

18 (av)

Soy milk, 1 cup, 8 ozs.

31

Spaghetti, white, cooked, 1 cup

41 (av)

Spaghetti, whole wheat, cooked, 1 cup, 5 ozs.

37 (av)

Spirali, durum, cooked, 1 cup, 6 ozs.

43

Split pea soup, 8 ozs.

60

Split peas, yellow, boiled, 1/2 cup, 3.5 ozs.

32

Sponge cake plain, 1 slice, 3.5 ozs.

46

Sports drink – GatoradeTM, 1 cup, 8 ozs.

78

Sports drink – Isostar, 1 cup, 8 ozs.

73

Sportsplus, 1 cup, 8 ozs.

74

Sports bar – Power BarTM, Performance Chocolate, 1

58

Stoned wheat thins, 3 crackers, 4/5 oz.

67

Strawberry Nestle QuikTM, (made with water), 3 tspns

64

Strawberry Jam, 1 Tablespoon

51

Sucrose, 1 teaspoon

65 (av)

Syrup, fruit flavoured, diluted, 1 cup

66

Sweet corn, canned, drained, 1/2 cup, 3 ozs.

55 (av)

Sweet potatoe, peeled, boiled, 1/2 cup mashed, 3 ozs.

54 (av)

Taco shells, 2 shells, 1 oz.

68

Taro, peeled, boiled, 1/2 cup, 2 ozs.

54

Team FlakesTM,Nabisco,breakfast cereal, 3/4 cup, 1 oz.

82

Tofu frozen dessert, nondairy, low fat, 2 ozs.

115

Tomato soup, canned, 1 cup, 9 ozs.

38

Tortellini, cheese, cooked, 8 ozs.

50

TotalTM, General Mills, breakfast cereal, 3/4 cup, 1 oz.

76

Vanilla Wafers, 7 cookies, 1 oz.

77

Vermicilli, cooked, 1 cup, 6 ozs.

35

Waffles, plain, frozen, 4 inch square, 1 oz.

76

Water Crackers, 3 king size crackers, 4/5 oz.

78

Watermelon, 1 cup, 5 ozs.

72

WeetabixTM, breakfast cereal, 2 biscuits, 1.2 ozs.

75

White bread, 1 slice, 1 oz.

70 (av)

Whole wheat bread, 1 slice, 1 oz.

69 (av)

Yam. Boiled, 3 ozs.

51

Yoghurt – nonfat, fruit flavoured, with sugar, 8 ozs.

33

Yoghurt – nonfat, plain, artificial sweetener, 8 ozs.

14
Yoghurt – nonfat, fruit flavoured, artificial sweetener, 8 ozs. 14

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