Row
#Food
Glycemic
Index
Glycemic
Load
Diabetic
Carb
Choices
Serving
Size grams serving oz
Avail. Carb
per serving
Reformat
GI(Col C) for
calculation TABLE OF CONTENTS
1BAKERY PRODUCTS
37BEVERAGES
101BREADS
294BREAKFAST CEREALS AND RELATED PRODUCTS
452BREAKFAST CEREAL BARS
464CEREAL / GRAINS
650Cookies (Digestives)
704CRACKERS
732DAIRY PRODUCTS AND ALTERNATIVES
823FRUIT AND FRUIT PRODUCTS
953INFANT FORMULA AND WEANING FOODS
969LEGUMES AND NUTS
1063MEAL REPLACEMENT PRODUCTS
1093MIXED MEALS AND CONVENIENCE FOODS
1128NUTRITIONAL SUPPORT PRODUCTS
1148PASTA and NOODLES
1234SNACK FOODS AND CONFECTIONERY
1302SPORTS BARS
1319SUGARS AND SUGAR ALCOHOLS
1411VEGETABLES
1429VEGETABLES, ROOT
1519INDIGENOUS OR TRADITIONAL FOODS OF DIFFERENT ETHNIC GROUPS
FOOD LISTINGS (alpha by and within categories)
1BAKERY PRODUCTS
2Cakes
3Angel food cake (Loblaw's, Toronto, Canada)6719.4 1.950 1.762967 4Banana cake, made with sugar47±817.9 2.580 2.823847 5Banana cake, made without sugar55±1016.0 1.980 2.822955 6Chocolate cake made from packet mix with chocolate frosting (Betty Crocker, General Mills Inc., Minneapolis,38±319.8 3.5111 3.915238 13Croissant (Food City, Toronto, Canada)6717.4 1.757 2.012667 14Crumpet (Dempster's Corporate Foods Ltd., Etobicoke, Canada)6913.1 1.350 1.761969 8Cupcake, strawberry-iced (Squiggles, Farmland, Grocery Holdings, Tooronga, Vic, Australia)73±1219.0 1.738 1.342673 15Doughnut, cake type (Loblaw's, Canada)7617.5 1.547 1.662376 16Flan cake (Weston's Bakery, Toronto, Canada)6531.2 3.270 2.474865 9Lamingtons (sponge dipped in chocolate and coconut) (Farmland, Grocery Holdings, Australia)87±1725.2 1.950 1.762987 10Pound cake (Sara Lee Canada, Bramalea, Canada)5415.1 1.953 1.872854 11Sponge cake, plain46±616.6 2.463 2.223646 12Vanilla cake made from packet mix with vanilla frosting (Betty Crocker, USA)42±424.4 3.9111 3.915842 17Muffins
18Apple, made with sugar444±612.8 1.960 2.122944 19Apple, made without sugar448±109.1 1.360 2.121948
20Apple, oat, sultana, made from packet mix (Defiance Milling Co., Acacia Ridge, Qld, Australia)54±414.0 1.750 1.762654 21Apricot, coconut and honey, made from packet mix (Defiance Milling Co., Australia)60±415.6 1.750 1.762660 22Banana, oat and honey, made from packet mix (Defiance Milling Co., Australia)65±1116.9 1.750 1.762665 23Bran (Culinar Inc., Grandma Martin's Muffins, Aurora, Canada)6014.4 1.657 2.012460 24Blueberry (Culinar Inc., Canada)5917.1 1.957 2.012959 25Carrot (Culinar Inc., Canada)6219.8 2.157 2.013262 26Chocolate butterscotch, made from packet mix (Defiance Milling Co., Australia)53±514.8 1.950 1.762853 27Corn muffin, low-amylose510229.6 1.957 2.0129102 28Corn muffin, high-amylose54949 29Oatmeal, muffin, made from mix (Quaker Oats Co. of Canada, Peterborough, Canada)6924.2 2.350 1.763569 30Pancakes, prepared from shake mix (Green's General Foods, Glendenning, NSW, Australia)67±538.9 3.980 2.825867 31Pancakes, buckwheat, gluten-free, made from packet mix (Orgran Natural Foods, Carrum Downs, Vic, Austra102±1122.4 1.577 2.7222102 32Pastry59±615.3 1.757 2.012659 33Pikelets, Golden brand (Tip Top Bakeries, Chatswood, NSW, Australia)85±1417.9 1.440 1.412185 34Scones, plain, made from packet mix (Defiance Milling Co., Australia)92±87.40.5250.88892 35Waffles, Aunt Jemima (Quaker Oats Co. of Canada)769.90.935 1.231376 Back to Top
37BEVERAGES
38Coca Cola ?
39Coca Cola?, soft drink (Coca Cola Amatil, Sydney, NSW, Australia)53±713.8 1.72508.822653 40Coca Cola?, soft drink/soda (Coca Cola Bottling Company, Atlanta, GA, USA)6316.4 1.72508.822663 41mean of two types58±558 42Cordial, orange, reconstituted (Berri Ltd., Berri, SA, Australia)66±813.2 1.32508.822066 43Fanta?, orange soft drink (Coca Cola Amatil, Australia)68±623.1 2.32508.823468 44Lucozade?, original (sparkling glucose drink) (Glaxo Wellcome Ltd., Uxbridge, Middlesex, UK)95±1039.9 2.82508.824295 45Smoothie, raspberry (Con Agra Inc., Omaha, NE, USA)33±913.5 2.72508.824133 46Smoothie drink, soy, banana (So Natural Foods, Tarren Point, NSW, Australia)630±3 6.6 1.52508.822230 47Smoothie drink, soy, chocolate hazelnut (So Natural Foods, Australia)634±38.5 1.72508.822534 48Solo?, lemon squash, soft drink (Cadbury Schweppes, Sydney, NSW, Australia)658±516.8 1.92508.822958 49Up & Go, cocoa malt flavor (soy milk, rice cereal liquid breakfast)6 (Sanitarium Health Foods, Berkeley Vale, N
43±511.2 1.72508.822643 51Up & Go, original malt flavor (soy milk, rice cereal liquid breakfast)6 (Sanitarium Health Foods, Australia)46±511.0 1.62508.822446 53Xpress, chocolate (soy bean, cereal and legume extract drink with fructose)6 (So Natural Foods, Australia)39±213.3 2.32508.823439 55Juices
56Apple juice
57Apple juice, pure, unsweetened, reconstituted (Berri Ltd., Berri, SA, Australia)39±539 58Apple juice, unsweetened4040 59Apple juice, unsweetened (Allens, Toronto, Canada)4141 60mean of three studies40±111.6 1.92508.822940 61Apple juice, pure, clear, unsweetened (Wild About Fruit, Wandin, Vic, Australia)44±213.2 2.02508.823044 62Apple juice, pure, cloudy, unsweetened (Wild About Fruit, Australia)37±310.4 1.92508.822837 63Apple and cherry juice, pure, unsweetened (Wild About Fruit, Australia)43±314.2 2.22508.823343 64Carrot juice, freshly made (Sydney, Australia)643±39.9 1.52508.822343 65Cranberry juice cocktail (Ocean Spray?, Melbourne, Vic, Australia)52±316.1 2.12508.823152 66Cranberry juice cocktail (Ocean Spray? Inc., Lakeville-Middleboro, MA, USA)68±324.5 2.42508.823668 67Cranberry juice drink, Ocean Spray? (Gerber Ltd., Bridgewater, Somerset, UK)56±416.2 1.92508.822956 68Grapefruit juice, unsweetened (Sunpac, Toronto, Canada)4810.6 1.52508.822248 69Orange juice
70Orange Juice (Canada)46±646
71Orange juice, unsweetened, reconstituted (Quelch?, Berri Ltd., Carlton, Vic, Australia)53±653 72mean of two studies50±413.0 1.72508.822650 73Pineapple juice, unsweetened (Dole Packaged Foods, Toronto, Canada)4615.6 2.32508.823446 74Tomato juice, canned, no added sugar (Berri Ltd., Berri, SA, Australia)638±4 3.40.62508.82938 75Yakult?, fermented milk drink with Lactobacilus casei (Yakult, Dandenong, Vic, Australia)46±6 5.50.865 2.291246 76Sports drinks
77Gatorade? (Spring Valley Beverages Pty Ltd., Cheltenham, Vic, Australia)78±1311.7 1.02508.821578 78Isostar? (Novartis Consumer Health, Nyon, Switzerland)70±1512.6 1.22508.821870 79Sports Plus? (Berri Ltd., Berri, SA, Australia)74±612.6 1.12508.821774 80Sustagen Sport? (Mead Johnson, Rydalmere, NSW, Australia)43±921.1 3.32508.824943 81Drinks made from drinking mix powders
82Build-Up? nutrient-fortified drink, vanilla with fiber, (Nestlé, Sydney, NSW, Australia)41±413.5 2.22508.823341 83Complete Hot Chocolate mix made with hot water (Nestlé, Australia)51±311.7 1.52508.822351 84Hi-Pro energy drink mix, vanilla, containing soy protein and whey powder (Harrod foods, Sefton, NSW, Austra36±3 6.8 1.32508.821936 86Malted milk powder in full-fat cow's milk (Nestlé, Australia)45±311.7 1.72508.822645 87Milo? (chocolate nutrient-fortified drink powder)
88Milo? (Nestlé, Australia) dissolved in water55±38.8 1.12508.821655 89Milo? (Nestlé, Auckland, New Zealand) dissolved in water52±58.3 1.12508.821652 90mean of two studies54±254 91Milo? (Nestlé, Australia) dissolved in full-fat cow's milk35±28.8 1.72508.822535 92Milo? (Nestlé, New Zealand) dissolved in full-fat cow's milk36±39.4 1.72508.822636 93mean of two studies36±136 94Nutrimeal?, meal replacement drink, Dutch Chocolate (Usana, Salt Lake City, UT, USA)26±3 4.4 1.12508.821726 95Quik? (sweet drink powder)
96Quik?, chocolate (Nestlé, Sydney, NSW, Australia), dissolved in water53±5 3.70.52508.82753 97Quik?, chocolate (Nestlé, Australia), dissolved in 1.5% fat milk41±4 4.50.72508.821141 98Quik?, strawberry (Nestlé, Australia), dissolved in water64±8 5.10.52508.82864 99Quik?, strawberry (Nestlé, Australia), dissolved in 1.5% fat milk35±3 4.20.82508.821235 Back to Top
101BREADS
102Bagel, white, frozen (Lender's Bakery, Montreal, Canada)7225.2 2.370 2.473572 103Baguette, white, plain (France)95±1514.3 1.030 1.061595 104French baguette with chocolate spread (France)72±826.6 2.570 2.473772 105French baguette with butter and strawberry jam (France)62±725.4 2.770 2.474162 106Pain au lait (Pasquier, France)63±1020.2 2.160 2.123263 107Bread stuffing, Paxo (Campbell Soup Co Ltd., Toronto, Canada)7415.5 1.430 1.062174 108Barley Breads
109Coarse barley kernel bread, 75-80% kernels
11075% kernels27 5.4 1.330 1.062027 11180% scalded intact kernels (20% white wheat flour)34 6.8 1.330 1.062034 11280% intact kernels (20% white wheat flour)408.0 1.330 1.062040 113mean of three studies34±434 114Barley kernel bread, 50% kernels
11550% kernels (Canada)438.6 1.330 1.062043 11650% kibbled barley (Australia)489.6 1.330 1.062048 117mean of two studies46±29.2 1.330 1.062046 118Sunflower and barley bread (Riga bakeries, Sydney, NSW, Australia)57±6 6.30.730 1.061157 119Barley flour breads
120100% barley flour (rye bread composition) (Canada)678.70.930 1.061367 121Wholemeal barley flour (80%) bread (20% white wheat flour) (Sweden)6713.4 1.330 1.062067 122Wholemeal barley bread, flat, thin, soft (50% regular barley flour, 50% high-fibre barley flour) (Sweden)507.5 1.030 1.061550 124Wholemeal barley bread, flat, thin, soft (20% regular barley flour, 80% high-fibre barley flour) (Sweden)43 4.70.730 1.061143 126Wholemeal barley flour (80%) and white wheat flour (20%) breads - fermented or with added organic acids or salts (Sweden)
128Wholemeal barley flour bread (used as reference for the 5 breads below)57014.0 1.330 1.062070 129Wholemeal barley flour bread with sourdough (lactic acid)55310.6 1.330 1.062053 130Wholemeal barley flour bread with lactic acid56612.5 1.330 1.061966 131Wholemeal barley flour bread with calcium lactate55911.8 1.330 1.062059 132Wholemeal barley flour bread with sodium propionate56513.0 1.330 1.062065 133Wholemeal barley flour bread with higher dose sodium propionate55710.8 1.330 1.061957 134Buckwheat bread
135Buckwheat bread, 50% dehusked buckwheat groats and 50% white wheat flour (Sweden)479.9 1.430 1.062147
136Fruit Breads
137Bürgen? Fruit loaf (Tip Top Bakeries, Chatswood, NSW, Australia)44±5 5.70.930 1.061344 138Fruit and Spice Loaf, thick sliced (Buttercup bakeries, Moorebank, NSW, Australia)54±68.1 1.030 1.061554 139Continental fruit loaf, wheat bread with dried fruit (Australia)47±67.1 1.030 1.061547 140Happiness? (cinnamon, raisin, pecan bread) (Natural Ovens, Mannitowoc, WI, USA)63±58.80.930 1.061463 141Muesli bread, made from packet mix in bread making machine (Con Agra Inc., USA)54±6 6.50.830 1.061254 142Hamburger bun (Loblaw's, Toronto, Canada)619.2 1.030 1.061561 143Kaiser rolls (Loblaw's, Canada)7311.7 1.130 1.061673 144Melba toast, Old London (Best Foods Canada Inc., Etobicoke, Canada)7016.1 1.530 1.062370 145Gluten-free bread
146Gluten-free multigrain bread (Country Life Bakeries, Dandenong, Vic, Australia)79±1310.30.930 1.061379 147Gluten-free white bread, unsliced (gluten-free wheat starch) (UK)7110.7 1.030 1.061571 148Gluten-free white bread, sliced (gluten-free wheat starch) (UK)8012.0 1.030 1.061580 149mean of two studies76±511.4 1.030 1.061576 150Gluten-free fiber-enriched, unsliced (gluten-free wheat starch, soya bran) (UK)699.00.930 1.061369 151Gluten-free fiber-enriched, sliced (gluten-free wheat starch, soya bran) (UK)769.90.930 1.061376 152mean of two studies73±49.50.930 1.061373 153Oat Bread
154Coarse oat kernel bread, 80% intact oat kernels and 20% white wheat flour (Sweden)6512.4 1.330 1.061965 155Oat bran bread
15650% oat bran (Australia)447.9 1.230 1.061844 15745% oat bran and 50% wheat flour (Sweden)509.0 1.230 1.061850 158mean of two studies47±38.5 1.230 1.061847 159Rice bread
160Rice bread, low-amylose Calrose rice (Pav's Allergy Bakery, Ingleburn, NSW, Australia)72±98.60.830 1.061272 161Rice bread, high-amylose Doongara rice (Pav's Allergy Bakery, Australia)61±97.30.830 1.061261 162Rye Bread
163Rye kernel (pumpernickel) bread
164Coarse rye kernel bread, 80% intact kernels and 20% white wheat flour (Sweden)41 4.90.830 1.061241 165Rye kernel bread (Pumpernickel) (Canada)41 4.90.830 1.061241 166Wholegrain pumpernickel (Holtzheuser Brothers Ltd., Toronto, Canada)46 5.10.730 1.061146 167Rye kernel bread, Pumpernickel (80% kernels) (Canada)55 6.60.830 1.061255 168Cocktail, sliced (Kasselar Food Products, Toronto, Canada)55 6.60.830 1.061255 169Cocktail, sliced (Kasselar Food Products, Canada)627.40.830 1.061262 170mean of six studies50±4 6.00.830 1.061250 171Rye bread, wholemeal
172Wholemeal rye bread (Canada)4141 173Wholemeal rye bread (Canada)6262 174Wholemeal rye bread (Canada)6363 175Wholemeal rye bread (Canada)6666 176mean of four studies58±68.10.930 1.061458 177Rye breads, specialty
178Blackbread, Riga (Berzin's Specialty Bakery, Sydney, NSW, Australia)76±149.90.930 1.061376 179Bürgen? Dark/Swiss rye (Tip Top Bakeries, Australia)55±1255 180Bürgen? Dark/Swiss rye (Tip Top Bakeries, Australia)74±674 181mean of two studies65±10 6.50.730 1.061065 182Klosterbrot wholemeal rye bread (Dimpflmeier Bakery Ltd., Canada)678.70.930 1.061367 183Light rye (Silverstein's Bakery, Toronto, Canada)689.50.930 1.061468
184Linseed rye (Rudolph's Specialty Bakery Ltd., Toronto, Canada)557.20.930 1.061355 185Roggenbrot, Vogel's (Stevns & Co, Sydney, NSW, Australia)59±58.30.930 1.061459 186Schinkenbrot, Riga (Berzin's Specialty Bakery, Sydney, NSW, Australia)86±1512.00.930 1.061486 187Sourdough rye (Canada)5757 188Sourdough rye (Australia)4848 189mean of two studies53±5 6.40.830 1.061253 190Volkornbrot, wholemeal rye bread (Dimpflmeier Bakery Ltd., Canada)567.30.930 1.061356 191Wheat Breads
192Coarse wheat kernel bread, 80% intact kernels and 20% white wheat flour (Sweden)5210.4 1.330 1.062052 193Cracked wheat kernel - bulgur bread
19450% cracked wheat kernel (Canada)5811.6 1.330 1.062058 19575% cracked wheat kernels (Canada)489.6 1.330 1.062048 196mean of two studies53±310.6 1.330 1.062053 197Spelt wheat breads
198White spelt wheat bread9 (Slovenia)7417.0 1.530 1.062374 199Wholemeal spelt wheat bread9 (Slovenia)6312.0 1.330 1.061963 200Scalded spelt wheat kernel bread9 (Slovenia)6714.7 1.530 1.062267 201Spelt multigrain bread? (Pav's bakery, Australia)54±10 6.50.830 1.061254 202White wheat flour bread
203White flour (Canada)69±59.70.930 1.061469 204White flour (USA)709.80.930 1.061470 205White flour, Sunblest? (Tip Top Bakeries, Australia)709.80.930 1.061470 206White flour (Dempster's Corporate Foods Ltd., Canada)719.90.930 1.061471 207White flour (South Africa)71±79.20.930 1.061371 208White flour (Canada)719.90.930 1.061471 209mean of six studies70±09.80.930 1.061470 210White wheat flour bread, hard, toasted (Italian)7311.0 1.030 1.061573 211Wonder?, enriched white bread (Interstate Brands Companies, Kansas City, MO, USA)71±971 212Wonder?, enriched white bread (Interstate Brands Companies, USA)72±472 213Wonder?, enriched white bread (Interstate Brands Companies, USA)77±377 214mean of three studies73±210.20.930 1.061473 215White Turkish bread (Turkey)8714.8 1.130 1.061787 216White bread with enzyme inhibitors
217White bread + acarbose (200mg) (Mexico)18 3.1 1.130 1.061718 218White bread + acarbose (200mg) (Mexico)508.5 1.130 1.061750 219mean in two groups of subjects34±16 5.8 1.130 1.061734 220White bread roll + 3 mg trestatin (pancreatic alpha-amylase inhibitor) (Switzerland)548 5.80.830 1.061248 221White bread roll + 6 mg trestatin (Switzerland)529 3.50.830 1.061229 222White bread with soluble fiber
223White bread + 15 g psyllium fiber (Plantago psyllium) (Mexico)417.0 1.130 1.061741 224White bread + 15 g psyllium fiber (Plantago psyllium) (Mexico)6511.1 1.130 1.061765 225mean in two groups of subjects53±129.0 1.130 1.061753 226White bread eaten with vinegar as vinaigrette (Sweden)45 6.8 1.030 1.061545 227White bread eaten with powdered dried seaweed (Nori alga) (Spain)487.2 1.030 1.061548 228White bread containing Eurylon? high-amylose maize starch (France)12428.0 1.330 1.061942 229White fiber-enriched bread
230White, high-fiber (Dempster's Corporate Foods Ltd., Canada)6767 231White, high-fiber (Weston's Bakery, Toronto, Canada)6969
232mean of two studies68±18.80.930 1.061368 233White resistant starch-enriched bread
234Fibre White? (Nature's Fresh, Auckland, New Zealand)77±1011.6 1.030 1.061577 235Wonderwhite? (Buttercup Bakeries, Australia)80±811.20.930 1.061480 236Wholemeal wheat flour bread (whole wheat)
237Wholemeal flour (Canada)52 6.20.830 1.061252 238Wholemeal flour (Canada)647.70.830 1.061264 239Wholemeal flour (Canada)657.80.830 1.061265 240Wholemeal flour (Canada)678.00.830 1.061267 241Wholemeal flour (Canada)678.00.830 1.061267 242Wholemeal flour (Canada)698.30.830 1.061269 243Wholemeal flour (Canada)718.50.830 1.061271 244Wholemeal flour (Canada)72±68.60.830 1.061272 245Wholemeal flour (USA)57310.20.930 1.061473 246Wholemeal flour (South Africa)75±99.80.930 1.061375 247Wholemeal flour (Tip Top Bakeries, Australia)77±99.20.830 1.061277 248Wholemeal flour (Tip Top Bakeries, Australia)78±169.40.830 1.061278 249Wholemeal flour (Kenya)8711.30.930 1.061387 250mean of thirteen studies71± 29.20.930 1.061371 251Wholemeal Turkish bread497.8 1.130 1.061649 252Specialty wheat breads
253Bürgen? Mixed Grain bread (Australia)
254Bürgen? Mixed Grain (Tip Top Bakeries, Chatswood, NSW, Australia)34±434 255Bürgen? Mixed Grain45±1245 256Bürgen? Mixed Grain69±669 257mean of three studies49±10 5.40.730 1.061149 258Bürgen? Oat Bran & Honey Loaf with Barley (Tip Top Bakeries, Australia)31±3 3.10.730 1.061031 259Bürgen? Soy-Lin, kibbled soy (8%) and linseed (8%) loaf (Tip Top Bakeries, Australia)36±4 3.20.630 1.06936 260English Muffin? bread (Natural Ovens, USA)77±710.80.930 1.061477
261Healthy Choice? Hearty 7 Grain (Con Agra Inc., USA)55±67.70.930 1.061455 262Healthy Choice? Hearty 100% Whole Grain (Con Agra Inc., USA)62±68.70.930 1.061462 263Helga's? Classic Seed Loaf (Quality Bakers, Sydney, NSW, Australia)68±99.50.930 1.061468 264Helga's? traditional wholemeal bread (Quality Bakers, Australia)70±149.10.930 1.061370 265Hunger Filler?, whole grain bread (Natural Ovens, USA)59±87.70.930 1.061359 266Molenberg? (Goodman Fielder, Auckland, New Zealand)75±1075 267Molenberg? (Goodman Fielder, New Zealand)84±884 268mean of two studies80±511.20.930 1.061480 2699-Grain Multi-Grain (Tip Top Bakeries, Australia)43±5 6.00.930 1.061443 270Multigrain Loaf, spelt wheat flour (Australia)54±108.1 1.030 1.061554 271Multigrain (50% kibbled wheat grain) (Australia)43 6.00.930 1.061443 272Nutty Natural?, whole grain bread (Natural Ovens, USA)59±77.10.830 1.061259 273Performax? (Country Life Bakeries, Dandenong, Vic, Australia)38±3 4.90.930 1.061338 274Ploughman's? Wholegrain, original recipe (Quality Bakers, Australia)47 6.60.930 1.061447 275Ploughman's? Wholemeal, smooth milled (Quality Bakers, Australia)64±108.30.930 1.061364 276Semolina Bread (Kenya)6464 277Sourdough wheat (Australia)547.60.930 1.061454 278Soy & Linseed bread (made from packet mix in bread maker) (Con Agra Inc., USA)50±6 5.00.730 1.061050 279Stay Trim?, whole grain bread (Natural Ovens, USA)70±1010.5 1.030 1.061570 280Sunflower & Barley bread, Riga brand (Berzin's Specialty Bakery, Australia)57±67.40.930 1.061357 281Vogel's Honey & Oats (Stevns & Co., Sydney, NSW, Australia)55±57.70.930 1.061455 282Vogel's Roggenbrot (Stevns & Co., Australia)59±58.30.930 1.061459 283Whole-wheat snack bread (Ryvita Co Ltd., Poole, Dorset, UK)7416.3 1.530 1.062274 284100% Whole Grain? bread (Natural Ovens, USA)51±11 6.60.930 1.061351 285White wheat flour flatbread (Sweden)7912.6 1.130 1.061679 286Unleavened Breads
287Lebanese bread, white (Seda Bakery, Sydney, NSW, Australia)75±912.0 1.130 1.061675 288Middle Eastern flatbread97±2915.5 1.130 1.061697 289Pita bread, white (Canada)579.7 1.130 1.061757 290Wheat flour flatbread (India)66±910.6 1.130 1.061666 291Amaranth : wheat (25:75) composite flour flatbread (India)66±109.9 1.030 1.061566 292Amaranth : wheat (50:50) composite flour flatbread (India)76±2011.4 1.030 1.061576 Back to Top
294BREAKFAST CEREALS AND RELATED PRODUCTS
295All-Bran? (high-fiber, extruded wheat bran cereal)
296All-Bran? (Kellogg's, Pagewood, NSW, Australia)1330 4.5 1.030 1.061530 297All-Bran? (Kellogg's, Battle Creek, MI, USA)388.7 1.530 1.062338 298All-Bran? (Kellogg's Inc., Etobicoke, Canada)5011.5 1.530 1.062350 299All-Bran? (Kellogg's Inc., Canada)51±511.7 1.530 1.062351 300mean of four studies42±542 301All-Bran Fruit 'n Oats? (Kellogg's, Australia)39 6.6 1.130 1.061739 302All-Bran Soy 'n Fibre? (Kellogg's, Australia)33±3 4.60.930 1.061433 303Amaranth (Amaranthus esculentum) popped, eaten with milk and non-nutritive sweetener (India)97±1918.4 1.330 1.061997 305Barley porridge
306Wholemeal barley flour porridge (100% regular barley) (flour:water = 1:3), boiled 2.5 min (Sweden)6823.1 2.350 (dry) 1.763468 308Wholemeal high-fibre barley flour porridge (50% regular barley flour: 50% high-fibre barley flour) (Sweden)558.3 1.050 (dry) 1.761555 310Barley porridge made from steamed thin (0.5 mm) dehulled barley flakes (Sweden)6217.4 1.950 (dry) 1.762862 311Barley porridge made from steamed thick (1.0 mm) dehulled barley flakes (Sweden)6518.2 1.950 (dry) 1.762865
312Bran Buds? (Kellogg's Inc., Canada)15587.00.830 1.061258 313Bran Buds with psyllium (Kellogg's Inc., Canada)1547 5.60.830 1.061247 314Bran Chex? (Nabisco Brands Ltd., Toronto, Canada)155811.0 1.330 1.061958 315Bran Flakes? (Kellogg's, Australia)7413.3 1.230 1.061874 316Cheerios? (General Mills Inc., Etobicoke, Canada)157414.8 1.330 1.062074 317Chocapic? (Nestlé, France)84±921.0 1.730 1.062584 318Coco Pops? (cocoa flavoured puffed rice)
319Coco Pops? (Kellogg's, Australia)77±877 320Coco Pops? (Kellogg's, Australia)77±377 321mean of two studies7720.0 1.730 1.062677 322Corn Bran? (Quaker Oats Co. of Canada, Peterborough, Canada)157515.0 1.330 1.062075 323Corn Chex? (Nabisco Brands Ltd., Canada)158320.8 1.730 1.062583 324Cornflakes?
325Cornflakes? (Kellogg's, Auckland, New Zealand)72±1618.0 1.730 1.062572 326Cornflakes? (Kellogg's, Australia)7719.3 1.730 1.062577 327Cornflakes? (Kellogg's Inc., Canada)80±620.8 1.730 1.062680 328Cornflakes? (Kellogg's Inc., Canada)8622.4 1.730 1.062686 329Cornflakes? (Kellogg's, USA)59223.9 1.730 1.062692 330mean of five studies81±321.1 1.730 1.062681 331Cornflakes, high-fiber (Presidents Choice, Sunfresh Ltd., Toronto, Canada)157417.0 1.530 1.062374 332Cornflakes, Crunchy Nut? (Kellogg's, Australia)72±417.3 1.630 1.062472 333Corn Pops? (Kellogg's, Australia)80±420.8 1.730 1.062680 334Cream of Wheat? (Nabisco Brands Ltd., Canada)156617.2 1.72508.822666 335Cream of Wheat?, Instant (Nabisco Brands Ltd., Canada)157422.2 2.02508.823074 336Crispix? (Kellogg's Inc., Canada)158721.8 1.730 1.062587 337Energy Mix? (Quaker, France)80±719.2 1.630 1.062480 338Froot Loops? (Kellogg's, Australia)69±917.9 1.730 1.062669 339Frosties?, sugar-coated cornflakes (Kellogg's, Australia)5514.3 1.730 1.062655 340Fruitful Lite? (Hubbards, Auckland, New Zealand)61±2012.2 1.330 1.062061 341Fruity-Bix?, berry (Sanitarium, Auckland, New Zealand)113±1024.9 1.530 1.0622113 342Golden Grahams? (General Mills Inc., Canada)157117.8 1.730 1.062571 343Golden Wheats? (Kellogg's, Australia)71±816.3 1.530 1.062371 344Grapenuts?
345Grapenuts? (Post, Kraft General Foods Inc., Toronto, Canada)156712.7 1.330 1.061967 346Grapenuts? (Kraft Foods Inc., Port Chester, NY, USA)75±616.5 1.530 1.062275 347mean of two studies71±414.9 1.430 1.062171 348Grapenuts? Flakes (Post, Kraft General Foods Inc., Canada)158017.6 1.530 1.062280 349Guardian? (Kellogg's, Australia)37±9 4.40.830 1.061237 350Healthwise? for bowel health (Uncle Toby's, Wahgunyah, Vic, Australia)66±911.9 1.230 1.061866 351Healthwise? for heart health (Uncle Toby's, Australia)48±59.1 1.330 1.061948 352Honey Rice Bubbles? (Kellogg's, Australia)77±420.8 1.830 1.062777 353Honey Smacks? (Kellogg's, Australia)71±1016.3 1.530 1.062371 354Hot cereal, apple & cinnamon (Con Agra Inc., USA)37±68.1 1.530 1.062237 355Hot cereal, unflavoured (Con Agra Inc., USA)25±5 4.8 1.330 1.061925 356Just Right? (Kellogg's, Australia)60±1513.2 1.530 1.062260 357Just Right Just Grains? (Kellogg's, Australia)62±1114.3 1.530 1.062362 358Komplete? (Kellogg's, Australia)48±510.1 1.430 1.062148 359Life? (Quaker Oats Co., Canada)156616.5 1.730 1.062566
360Mini Wheats?, whole wheat (Kellogg's, Australia)58±812.2 1.430 1.062158 361Mini Wheats?, blackcurrant (Kellogg's, Australia)72±1015.1 1.430 1.062172 362Muesli
363Muesli, NS8 (Canada)66±915.8 1.630 1.062466 364Alpen Muesli (Wheetabix, France)55±1010.5 1.330 1.061955 365Muesli, gluten-free (Freedom Foods, Cheltenham, Vic, Australia) with 1.5% fat milk39±67.4 1.330 1.061939 366Muesli, Lite (Sanitarium, New Zealand)54±129.7 1.230 1.061854 367Muesli, Natural (Sanitarium, New Zealand)57±910.8 1.330 1.061957 368Muesli, Natural (Sanitarium, Australia)40±67.6 1.330 1.061940 369mean of two studies49±99.8 1.330 1.062049 370Muesli, No Name (Sunfresh Ltd., Toronto, Canada)156010.8 1.230 1.061860 371Muesli, Swiss Formula (Uncle Toby's, Australia)56±89.0 1.130 1.061656 372Muesli, toasted (Purina, Sydney, NSW, Australia)43±47.3 1.130 1.061743 373Nutrigrain? (Kellogg's, Australia)66±129.9 1.030 1.061566 374Oat 'n Honey Bake? (Kellogg's, Australia)77±1113.1 1.130 1.061777 375Oat bran
376Oat bran, raw (Quaker Oats Co., Canada)1550 2.50.3100.35550 377Oat bran, raw59 3.00.3100.35559 378mean of two studies55±5 2.80.3100.35555 379Porridge made from rolled oats
380Porridge (Uncle Toby's, Australia)13428.8 1.42508.822142 381Porridge (Canada)1649±811.3 1.52508.822349 382Traditional porridge oats (Lowan Whole Foods, Box Hill, Vic, Australia)51±810.7 1.42508.822151 383Porridge (Hubbards, New Zealand)58±912.2 1.42508.822158 384Porridge (Australia)58±412.2 1.42508.822158 385Porridge (Canada)6214.3 1.52508.822362 386Porridge (Canada)6915.9 1.52508.822369 387Porridge (USA)67517.3 1.52508.822375 388mean of eight studies58±412.8 1.52508.822258 389Wholemeal oat flour porridge (flour:water = 1:3), boiled 2.5 min (Sweden)7423.7 2.150 (dry) 1.763274 390Oat porridge made from thick (1.0 mm) dehulled oat flakes (Sweden)5514.9 1.82508.822755 391Oat porridge made from roasted thin (0.5 mm) dehulled oat flakes (Sweden)6918.6 1.82508.822769 392Oat porridge made from roasted thick (1.0 mm) dehulled oat flakes (Sweden)5013.5 1.82508.822750 393Oat porridge made from roasted and steamed thin (0.5 mm) dehulled oat flakes (Sweden)8021.6 1.82508.822780 394Oat porridge made from steamed thick (1.0 mm) dehulled oat flakes (Sweden)5314.3 1.82508.822753 395Instant Porridge
396Quick Oats (Quaker Oats Co., Canada)6565 397One Minute Oats (Quaker Oats Co., Canada)156666 398mean of two studies66±117.2 1.72508.822666 399Pop Tarts?, Double Chocolate (Kellogg's, Australia)70±225.2 2.450 1.763670 400Pro Stars? (General Mills Inc., Canada)157117.0 1.630 1.062471 401Puffed Wheat
402Puffed Wheat (Quaker Oats Co., Canada)156713.4 1.330 1.062067 403Puffed Wheat (Sanitarium, Australia)80±1116.8 1.430 1.062180 404mean of two studies74±715.5 1.430 1.062174 405Raisin Bran? (Kellogg's, USA)61±511.6 1.330 1.061961 406Red River Cereal (Maple Leaf Mills, Toronto, Canada)4910.8 1.530 1.062249 407Rice Bran, extruded (Rice Growers Co-Operative Ltd., Leeton, NSW, Australia)19±3 2.70.930 1.061419
408Rice Bubbles? (puffed rice)
409Rice Bubbles? (Kellogg's, Australia)138181 410Rice Bubbles? (Kellogg's, Australia)85±385 411Rice Bubbles? (Kellogg's, Australia)9595 412mean of three studies87±422.6 1.730 1.062687 413Rice Chex? (Nabisco Brands Ltd., Canada)158923.1 1.730 1.062689 414Rice Krispies? (Kellogg's Inc., Canada)158221.3 1.730 1.062682 415Shredded Wheat
416Shredded Wheat (Canada)67±1013.4 1.330 1.062067 417Shredded Wheat? (Nabisco Brands Ltd., Canada)158316.6 1.330 1.062083 418mean of two studies75±815.0 1.330 1.062075 419Special K? - formulation of this cereal varies in different countries
420Special K? (Kellogg's, Australia)54±411.3 1.430 1.062154 421Special K? (Kellogg's, USA)69±514.5 1.430 1.062169 422Special K? (Kellogg's, France)84±1220.2 1.630 1.062484 423Soy Tasty? (flaked grains, soy nuts, dried fruit) (Sanitarium, Australia)60±512.0 1.330 1.062060 424Soytana?, Vogel's, soy and linseed bran crunch with sultanas (20.1 g fiber per 100 g), (Specialty Cereals, Mt49±312.3 1.745 1.592549 426Sultana Bran? (Kellogg's, Australia)73±1313.9 1.330 1.061973 427Sustain? (Kellogg's, Australia)136815.0 1.530 1.062268 428Team? (Nabisco Brands Ltd., Canada)158218.0 1.530 1.062282 429Thank Goodness? (Hubbards, New Zealand)65±1815.0 1.530 1.062365 430Total? (General Mills Inc., Canada)157616.7 1.530 1.062276 431Ultra-bran?, Vogel's, soy and linseed extruded wheat bran cereal (30.2 g fiber per 100 g) (Specialty Cereals,41±4 5.30.930 1.061341 433Wheat-bites? (Uncle Toby's, Australia)72±1118.0 1.730 1.062572 434Wheat biscuits (plain flaked wheat)
435Vita-Brits? (Uncle Toby's, Australia)136112.2 1.330 1.062061 436Vita-Brits? (Uncle Toby's, Australia)68±613.6 1.330 1.062068 437Weet-Bix? (Sanitarium, Australia)6911.7 1.130 1.061769 438Weet-Bix? (Sanitarium, Australia)69±411.7 1.130 1.061769 439Weetabix? (Weetabix of Canada Ltd., Thornhill, Canada)157416.3 1.530 1.062274 440Weetabix? (Weetabix of Canada Ltd.)75±1016.5 1.530 1.062275 441Whole wheat Goldies? (Kellogg's, Australia)70±414.0 1.330 1.062070 442mean of seven studies70±213.3 1.330 1.061970 443Wheat biscuits (flaked wheat) with additional ingredients
444Good Start?, muesli wheat biscuits (Sanitarium, Australia)68±413.6 1.330 1.062068 445Hi-Bran Weet-Bix?, wheat biscuits with extra wheat bran (Sanitarium, Australia)61±410.4 1.130 1.061761 446Hi-Bran Weet-Bix? with soy and linseed (Sanitarium, Australia)57±39.1 1.130 1.061657 447Honey Goldies? (Kellogg's Australia)72±315.1 1.430 1.062172 448Lite-Bix?, plain, no added sugar (Sanitarium, Australia)70±314.0 1.330 1.062070 449Oat bran Weet-Bix? (Sanitarium, Australia)57±411.4 1.330 1.062057 450Sultana Goldies? (Kellogg's Australia)65±613.7 1.430 1.062165 Back to Top
452BREAKFAST CEREAL BARS
453Crunchy Nut Cornflakes? bar (Kellogg's, Australia)72±618.7 1.730 1.062672 454Fibre Plus? bar (Uncle Toby's, Australia)78±917.9 1.530 1.062378 455Fruity-Bix? bar, fruit and nut, wheat biscuit cereal with dried fruit and nuts with yoghurt coating (Sanitarium, A56±410.6 1.330 1.061956 457Fruity-Bix? bar, wild berry, wheat biscuit cereal with fruit and covered with yoghurt coating (Sanitarium, Austr51±49.7 1.330 1.061951 459K-Time Just Right? bar (Kellogg's, Australia)72±417.3 1.630 1.062472
460K-Time Strawberry Crunch? bar (Kellogg's, Australia)77±519.3 1.730 1.062577 461Rice Bubble Treat? bar (Kellogg's, Australia)63±1115.1 1.630 1.062463 462Sustain? bar (Kellogg's, Australia)57±1014.3 1.730 1.062557 Back to Top
464CEREAL / GRAINS
465Amaranth
466Amaranth (Amaranthus esculentum) popped, eaten with milk and non-nutritive sweetener (India)97±1921.3 1.530 1.062297 468Barley
469Pearl Barley
470Barley, pearled (Canada)2222 471Barley (Canada)2222 472Barley, pot, boiled in salted water 20 min (Gouda's foods, Concord, Canada)25±225 473Barley (Canada)2727 474Barley, pearled (Canada)2929 475mean of five studies25±110.5 2.8150 5.294225 476Barley (Hordeum vulgare) (India)3737 477Barley (Hordeum vulgare) (India)4848 478mean of two groups of subjects43±618.1 2.8150 5.294243 479Barley, cracked (Malthouth, Tunisia)5021.0 2.8150 5.294250 480Barley, rolled (Australia)66±525.1 2.550 (dry) 1.763866 481Buckwheat
482Buckwheat (Canada)4949 483Buckwheat (Canada)51±1051 484Buckwheat (Canada)6363 485mean of three studies54±416.2 2.0150 5.293054 486Buckwheat groats, hydrothermally treated, dehusked, boiled 12 min (Sweden)4513.5 2.0150 5.293045 487Corn/Maize
488Maize (Zea Mays), flour made into chapatti (India)5959 489Maize meal porridge/gruel (Kenya)109109 490Cornmeal
491Cornmeal, boiled in salted water 2 min (McNair Products Co. Ltd., Toronto, Canada)688.80.9150 5.291368 492Cornmeal + margarine (McNair Products Co. Ltd., Canada)698.30.8150 5.291269 493mean of two studies69±19.00.9150 5.291369 494Sweet corn
495Sweet corn, 'Honey & Pearl' variety (New Zealand)37±1211.1 2.0150 5.293037 496Sweet corn, on the cob, boiled 20 min (Australia)4814.4 2.0150 5.293048 497Sweet corn (Canada)59±1119.5 2.2150 5.293359 498Sweet corn (USA)6019.8 2.2150 5.293360 499Sweet corn (USA)6019.8 2.2150 5.293360 500Sweet corn (South Africa)62±520.5 2.2150 5.293362 501mean of six studies53±417.0 2.1150 5.293253 502Sweet corn, whole kernel, canned, diet-pack, drained (Featherweight, USA)4612.9 1.9150 5.292846 503Sweet corn, frozen, reheated in microwave (Green Giant Pillsbury Ltd., Toronto, Canada)4715.5 2.2150 5.293347 505Taco shells, cornmeal-based, baked (Old El Paso Foods Co., Toronto, Canada)688.20.8200.711268 506Couscous
507Couscous, boiled 5 min (Near East Food Products Co., Leominster, MA, USA)6161 508Couscous, boiled 5 min (Tunisia)6969 509mean of two studies65±422.8 2.3150 5.293565
510Millet
511Millet, boiled (Canada)71±1025.6 2.4150 5.293671 512Millet flour porridge (Kenya)107107 513Rice, white
514Arborio, risotto rice, boiled (Sun Rice brand, Rice Growers Co-Op., Australia)69±736.6 3.5150 5.295369 515White (Oryza sativa), boiled (India)69±1529.7 2.9150 5.294369 516Rice, boiled white, type NS8
517Type NS, eaten alone (France)4513.5 2.0150 5.293045 518Type NS (India)4818.2 2.5150 5.293848 519Type NS (Canada)5121.4 2.8150 5.294251 520Type NS (France)5218.7 2.4150 5.293652 521Type NS (Canada)5623.5 2.8150 5.294256 522Type NS (Pakistan)6926.2 2.5150 5.293869 523Type NS (Canada)72±930.2 2.8150 5.294272 524Type NS, boiled in salted water (India)7227.4 2.5150 5.293872 525Type NS, boiled 13 min (Italy)10230.6 2.0150 5.2930102 526Type NS (Kenya)11247.0 2.8150 5.2942112 527Type NS, boiled (France)4312.9 2.0150 5.293043 528Type NS, boiled (France)4714.1 2.0150 5.293047 529mean of 12 studies64±723.0 2.4150 5.293664 530Type NS, boiled in salted water, refrigerated 16-20h, reheated (India)5320.1 2.5150 5.293853 531Type NS, boiled 13 min, then baked 10 min (Italy)10431.2 2.0150 5.2930104 532Long grain, boiled
533Long grain, boiled 5 min (Canada)4116.4 2.7150 5.294041 534Long grain, white, unconverted, boiled 15 min (Mahatma brand, Riviana Foods, Wetherill Park, NSW, Australi5021.5 2.9150 5.294350 536Gem long grain (Dainty Food Inc., Toronto, Canada)5522.0 2.7150 5.294055 537Long grain, white (Uncle Bens, Auckland, New Zealand)56±724.1 2.9150 5.294356 538Long grain, boiled 25 min (Surinam)56±224.1 2.9150 5.294356 539Gem long grain (Dainty Food Inc., Canada)5722.8 2.7150 5.294057 540Long grain, boiled 15 min5823.2 2.7150 5.294058 541Gem long grain (Dainty Food Inc., Canada)6024.0 2.7150 5.294060 542Gem long grain (Dainty Food Inc., Canada)6024.0 2.7150 5.294060 543Long grain, white, boiled 7 min (Star brand, Gouda foods, Concord, Canada)64±325.6 2.7150 5.294064 544mean of 10 studies56±223.0 2.7150 5.294156 545Rice, long grain, quick-cooking varieties
546Long grain, parboiled 10 min cooking time (Uncle Ben's, Masterfoods, Belgium)68±625.2 2.5150 5.293768 547Long grain, parboiled, 20 min cooking time (Uncle Ben's, Masterfoods, Belgium)75±727.8 2.5150 5.293775 548Long grain, white, pre-cooked, microwaved 2 min (Express Rice, plain, Uncle Ben's, Masterfoods King's Lynn52±519.2 2.5150 5.293752 550Rice, specialty rices
551Cajun Style, Uncle Ben's? (Effem Foods Ltd., Bolton, Canada)5118.9 2.5150 5.293751 552Garden Style, Uncle Ben's? (Effem Foods Ltd., Canada)5520.4 2.5150 5.293755 553Long Grain and Wild, Uncle Ben's? (Effem Foods Ltd., Canada)5420.0 2.5150 5.293754 554Mexican Fast and Fancy, Uncle Ben's? (Effem Foods Ltd., Canada)5821.5 2.5150 5.293758 555Saskatchewan wild rice (Canada)5718.2 2.1150 5.293257 556Broken rice, white, cooked in rice cooker (Lion Foods, Bangkok, Thailand)86±1037.0 2.9150 5.294386 557Glutinous rice, white, cooked in rice cooker (Bangsue Chia Meng Rice Mill, Bangkok, Thailand)98±731.4 2.1150 5.293298 558Jasmine rice, white long grain, cooked in rice cooker (Golden World Foods, Bangkok, Thailand)109±1045.8 2.8150 5.2942109 559Rice, white low-amylose
560Calrose, white, medium grain, boiled (Rice Growers Co-op., Australia)83±1335.7 2.9150 5.294383 561Sungold, Pelde, parboiled (Rice Growers Co-op., Australia)87±737.4 2.9150 5.294387 562Waxy (0-2% amylose) (Rice Growers Co-op., Australia)88±1137.8 2.9150 5.294388 563Pelde, white (Rice Growers Co-op., Australia)93±1140.0 2.9150 5.294393 564White, low-amylose, boiled (Turkey)13959.8 2.9150 5.2943139 565Rice, white high-amylose
566Bangladeshi rice variety BR16 (28% amylose)3714.4 2.6150 5.293937 567Bangladeshi rice variety BR16, white, long-grain (27% amylose), boiled 17.5 min3915.2 2.6150 5.293939 568mean of two studies3814.8 2.6150 5.293938 569Doongara, white (Rice Growers Co-op., Australia)50±650 570Doongara, white (Rice Growers Co-op., Australia)64±964 571Doongara, white (Rice Growers Co-op., Australia)54±754 572mean of three studies56±421.8 2.6150 5.293956 573Koshikari (Japonica), white, short-grain, boiled 15 min then steamed 10 min (Japan)48±818.2 2.5150 5.293848 574Basmati
575Basmati, white, boiled (Mahatma brand, Sydney, NSW, Australia)58±822.0 2.5150 5.293858 576Precooked basmati rice in pouch, white, reheated in microwave, Uncle Ben's Express? (Masterfoods. Kings L57±423.4 2.7150 5.294157 578Quick cooking white basmati, cooked 10 min, Uncle Ben's? Superior (Masterfoods Olen, Belgium)60±522.8 2.5150 5.293860 579Rice, brown
580Brown (Canada)66±521.8 2.2150 5.293366 581Brown, steamed (USA)55016.5 2.2150 5.293350 582Brown (Oriza Sativa), boiled (South India)550±1916.5 2.2150 5.293350 583mean of three studies55±518.2 2.2150 5.293355 584Calrose brown (Rice Growers Co-op., Australia)87±833.1 2.5150 5.293887 585Doongara brown, high amylose (Rice Growers Co-op., Australia)66±724.4 2.5150 5.293766 586Pelde brown (Rice Growers Co-op., Australia)76±628.9 2.5150 5.293876 587Parboiled, cooked 20 min, Uncle Ben's Natur-reis ? (Masterfoods Olen, Belgium)64±723.0 2.4150 5.293664 588Sunbrown Quick? (Rice Growers Co-op., Australia)80±730.4 2.5150 5.293880 589Instant/puffed rice
590Instant rice, white, boiled 1 min (Canada)4619.3 2.8150 5.294246 591Instant rice, white, cooked 6 min (Trice brand, Australia)8736.5 2.8150 5.294287 592Puffed, white, cooked 5 min, Uncle Ben's Snabbris? (Masterfoods Olen, Belgium)74±531.1 2.8150 5.294274 593mean of three studies69±1229.0 2.8150 5.294269 594Instant doongara, white, cooked 5 min (Rice Growers Co-op., Australia)94±739.5 2.8150 5.294294 595Parboiled rice
596Parboiled rice (Canada)4817.3 2.4150 5.293648 597Parboiled rice (USA)7225.9 2.4150 5.293672 598Converted, white, Uncle Ben's? (Effem Foods Ltd., Canada)4516.2 2.4150 5.293645 599Converted, white, boiled 20-30 min, Uncle Ben's? (Masterfoods USA, Vernon, CA)3813.7 2.4150 5.293638 600Converted, white, long grain, boiled 20-30 min, Uncle Ben's? (Masterfoods USA)5018.0 2.4150 5.293650 601Boiled, 12 min (Denmark)63914.0 2.4150 5.293639 602Boiled, 12 min (Denmark)4215.1 2.4150 5.293642 603Boiled, 12 min (Denmark)4315.5 2.4150 5.293643 604Boiled, 12 min (Denmark)4616.6 2.4150 5.293646 605Long grain, boiled 5 min (Canada)3813.7 2.4150 5.293638 606Long grain, boiled, 10 min (USA)56122.0 2.4150 5.293661 607Long grain, boiled 15 min (Canada)4716.9 2.4150 5.293647 608Long grain, boiled 25 min (Canada)4616.6 2.4150 5.293646
609mean of thirteen studies47±316.9 2.4150 5.293647 610Parboiled rice, eaten as part of a traditional Indian meal (India)59999 611Parboiled, low-amylose
612Bangladeshi rice variety BR2, parboiled (12% amylose)5119.4 2.5150 5.293851 613Parboiled, low-amylose, Pelde, Sungold (Rice Growers Co-op., Australia)87±733.9 2.6150 5.293987 614Parboiled, high-amylose
615Parboiled, high-amylose (28%), Doongara (Rice Growers Co-op., Australia)50±619.5 2.6150 5.293950 616Bangladeshi rice variety BR16, parboiled (28% amylose)3513.0 2.5150 5.293735 617Bangladeshi rice variety BR16, traditionally parboiled (27% amylose)3212.2 2.5150 5.293832 618Bangladeshi rice variety BR16, pressure parboiled (27% amylose)2711.1 2.7150 5.294127 619Bangladeshi rice variety BR4, parboiled (27% amylose)3312.5 2.5150 5.293833 620Mean of 5 studies35±413.7 2.6150 5.293935 621Rye, whole kernels
622Rye, whole kernels (Canada)2911.0 2.550 (dry) 1.763829 623Rye, whole kernels, pressure cooked (15 psi) 30 min in 2 L water (Canada)3412.9 2.550 (dry) 1.763834 624Rye, whole kernels (Canada)3914.8 2.550 (dry) 1.763839 625mean of three studies34±312.9 2.550 (dry) 1.763834 626Wheat
627Wheat, whole kernels
628Wheat, whole kernels (Triticum aestivum) (India)1130±911.4 2.550 (dry) 1.763830 629Wheat, whole kernels (Canada)4213.9 2.250 (dry) 1.763342 630Wheat, whole kernels, pressure cooked (15 psi) 30 min in 2 L water (Canada)4414.5 2.250 (dry) 1.763344 631Wheat, whole kernels (Canada)4815.8 2.250 (dry) 1.763348 632mean of four studies41±313.9 2.350 (dry) 1.763441 633Wheat, type NS8 (India)9034.2 2.550 (dry) 1.763890 634Wheat, precooked kernels
635Durum wheat, precooked, cooked 20 min (Ebly, Chateaudun, France)52±419.2 2.550 (dry) 1.763752 636Durum wheat, precooked, cooked 10 min (Ebly, France)50±516.5 2.250 (dry) 1.763350 637Durum wheat, precooked in pouch, reheated in microwave, Ebly Express (Ebly, France)40±515.6 2.6125 4.413940 638Quick cooking (White Wings, Sydney, NSW, Australia)54±1125.2 3.1150 5.294754 639Semolina
640Semolina, roasted at 105 °C then gelatinised with water (India)55±955 641Semolina, steamed and gelatinised (India)54±1354 642mean of two studies55±1 6.10.7150 5.291155 643Cracked wheat (bulgur/bourghul)
644Bulgur, boiled (Canada)4646 645Bulgur, boiled in 800 mL water 20 min (Canada)4646 646Bulgur, boiled 20 min (Canada)4646 647Bulgur, boiled 20 min (Canada)5353 648mean of four studies48±212.5 1.7150 5.292648 650COOKIES
651Arrowroot
652Arrowroot (McCormicks's, Interbare Foods, Toronto, Canada)6312.6 1.3250.882063 653Arrowroot plus (McCormicks's, Canada)6211.2 1.2250.881862 654Milk Arrowroot? (Arnotts, Sydney, NSW, Australia)69±712.4 1.2250.881869 655mean of three studies65±212.4 1.3250.881965 656Barquette Abricot (LU, Ris, Orangis, France)71±622.7 2.140 1.413271 657Bebe Dobre Rano Chocolate (Opavia/LU, Czech Republic)57±918.8 2.250 1.763357
658Bebe Dobre Rano Honey and Hazelnuts (Opavia/LU, Czech Republic)51±917.3 2.350 1.763451 659Bebe Jemne Susenky (Opavia/LU, Czech Republic)67±1113.4 1.3250.882067 Back to Top
660COOKIES (DIGESTIVES)
661Digestives (Canada)5555 662Digestives (Canada)59±759 663Digestives, Peak Freans (Nabisco Ltd., Toronto, Canada)6262 664mean of three studies59±29.4 1.1250.881659 665Digestives, gluten-free (maize starch) (Nutricia Dietary Care Ltd., Redish, Stockport, UK)589.9 1.1250.881758 666Evergreen met Krenten (LU, Netherlands)66±1213.9 1.438 1.342166 667Golden Fruit (Griffin's Foods Ltd., Auckland, New Zealand)77±2513.1 1.1250.881777 668Graham Wafers (Christie Brown & Co., Toronto, Canada)7413.3 1.2250.881874 669Gran'Dia Banana, Oats and Honey (LU, Brazil)28±5 6.4 1.530 1.062328 670Grany en-cas Abricot (LU, France)55±68.8 1.130 1.061655 671Grany en-cas Fruits des bois (LU, France)50±57.00.930 1.061450 672Grany Rush Apricot (LU, Netherlands)62±312.4 1.330 1.062062 673Highland Oatmeal? (Westons biscuits, Sydney, NSW, Australia)55±89.9 1.2250.881855 674Highland Oatcakes (Walker's Shortbread Ltd., Aberlour-on-Spey, Scotland)578.6 1.0250.881557 675LU P'tit Déjeuner Chocolat (LU, France)42±514.3 2.350 1.763442 676LU P'tit Déjeuner Miel et Pépites Chocolat (LU, France)45±515.8 2.350 1.763545 677LU P'tit Déjeuner Miel et Pépites Chocolat (LU, France)52±318.2 2.350 1.763552 678LU P'tit Déjeuner Miel et Pépites Chocolat (LU, France)49±817.2 2.350 1.763549 679mean of three studies49±217.2 2.350 1.763549 680Maltmeal wafer (Griffin's Foods Ltd., New Zealand)50±108.5 1.1250.881750 681Morning Coffee? (Arnotts, Australia)79±615.0 1.3250.881979 682Nutrigrain Fruits des bois (Kellogg's, France)57±413.1 1.535 1.232357 683Oatmeal (Canada)54±49.2 1.1250.881754 684Oro (Saiwa, Italy)61±919.5 2.140 1.413261 685Oro (Saiwa, Italy)67±1721.4 2.140 1.413267 686mean of two studies64±320.5 2.140 1.413264 687Petit LU Normand (LU, France)51±39.7 1.3250.881951 688Petit LU Roussillon (LU, France)48±48.6 1.2250.881848 689Prince Energie+ (LU, France)73±512.4 1.1250.881773 690Prince fourré chocolat (LU, France)53±553 691Prince fourré chocolat (LU, France)50±550 692mean of two studies52±215.6 2.045 1.593052 693Prince Meganana Chocolate (LU, Spain)49±1217.6 2.450 1.763649 694Prince Petit Déjeuner Vanille (LU, France and Spain)45±616.2 2.450 1.763645 695Rich Tea (Canada)55±410.5 1.3250.881955 696Sablé des Flandres (LU, France)57±108.6 1.0200.711557 697Shortbread (Arnotts, Australia)64±810.2 1.1250.881664 698Shredded Wheatmeal? (Arnotts, Australia)62±411.2 1.2250.881862 699Snack Right Fruit Slice (97% fat-free) (Arnott's, Australia)45±38.6 1.3250.881945 700Thé (LU, France)41±7 6.6 1.1200.711641 701Vanilla Wafers (Christie Brown & Co., Canada)7713.9 1.2250.881877 702Véritable Petit Beurre (LU, France)51±89.2 1.2250.881851 Back to Top
704CRACKERS
705Breton wheat crackers (Dare Foods Ltd., Kitchener, Canada)679.40.9250.881467 706Corn Thins, puffed corn cakes, gluten-free (Real Foods, St Peters, NSW, Australia)87±1017.4 1.3250.882087 707Cream Cracker (LU Triumfo, Brazil)65±1111.1 1.1250.881765 708High-calcium cracker (Danone, Malaysia)52±88.8 1.1250.881752 709Jatz?, plain salted craker biscuits (Arnotts, Australia)55±59.4 1.1250.881755 710Puffed Crispbread (Westons, Australia)81±915.4 1.3250.881981 711Puffed rice cakes
712Puffed rice cakes, white (Rice Growers Co-op., Leeton, NSW, Australia)82±1117.2 1.4250.882182 713Rice cakes, Calrose rice (low-amylose) (Rice Growers Co-op., Australia)91±719.1 1.4250.882191 714Rice cakes, Doongara rice (high-amylose) (Rice Growers Co-op., Australia)61±512.8 1.4250.882161 715mean of three studies78±916.4 1.4250.882178 716Rye crispbread
717Rye crispbread (Canada)6310.1 1.1250.881663 718Ryvita? (Canada)69±1011.0 1.1250.881669 719High-fiber rye crispbread (Ryvita Company Ltd., Poole, Dorset, UK)598.9 1.0250.881559 720Rye crispbread (Ryvita Company Ltd., UK)6311.3 1.2250.881863 721mean of four studies64±210.2 1.1250.881664 722Kavli? Norwegian Crispbread (Players Biscuits, Sydney, NSW, Australia)71±711.4 1.1250.881671 723Sao?, plain square crackers (Arnotts, Australia)70±911.9 1.1250.881770 724Stoned Wheat Thins (Christie Brown & Co., Canada)6711.4 1.1250.881767 725Water cracker
726Water cracker (Canada)63±911.3 1.2250.881863 727Water cracker (Arnotts, Australia)78±1114.0 1.2250.881878 728mean of two studies71±812.8 1.2250.881871 729Premium Soda Crackers (Christie Brown & Co., Canada)7412.6 1.1250.881774 730Vita-wheat?, original, crispbread (Arnott's, Australia)55±410.5 1.3250.881955 Back to Top
732DAIRY PRODUCTS AND ALTERNATIVES
733Custard
734No Bake Egg Custard, prepared from powder with whole milk (Nestlé, Sydney, NSW, Australia)35±2 6.0 1.1100 3.531735 735Custard, home made from milk, wheat starch, and sugar (Australia)43±107.3 1.1100 3.531743 736TRIM?, reduced-fat custard (Pauls Ltd., South Brisbane, Qld, Australia)37±4 5.6 1.0100 3.531537 737mean of three studies38±2 6.1 1.1100 3.531638 738Ice cream, Regular/NS8
739Ice cream, NS (Canada)36±836 740Ice cream (half vanilla, half chocolate) (Italy)5757 741Ice cream, NS (USA)6262 742Ice cream, chocolate flavored (USA)68±1568 743Ice cream (half vanilla, half chocolate) (Italy)8080 744mean of five studies61±77.90.950 1.761361 745Ice cream, Reduced- or Low-fat
746Ice cream, low-fat, vanilla, 'Light' (Peter's, Sydney, NSW, Australia)50±8 3.00.450 1.76650 747Ice-cream, low-fat (1.2 % fat), Prestige Light rich vanilla (Norco, Lismore, NSW, Australia)647±5 4.70.750 1.761047 748Ice-cream, low-fat (1.4% fat), Prestige Light traditional toffee (Norco, Australia)637±4 5.20.950 1.761437 749Ice-cream, reduced-fat (7.1 % fat), Prestige golden macadamia (Norco, Australia)639±3 4.70.850 1.761239 750Ice cream, Premium (high-fat)
751Ice cream, premium, Ultra chocolate, 15% fat (Sara Lee, Gosford, NSW, Australia)37±3 3.30.650 1.76937 752Ice cream, premium, French vanilla, 16% fat (Sara Lee, Australia)38±3 3.40.650 1.76938 753Milk, full-fat
754Full-fat (Italy)1111 755Full-fat (3% fat, Sk?nemejerier, Malm?, Sweden)62121 756Full-fat (Italy)2424 757Full-fat cow's milk, fresh (Dairy Farmers, Sydney, NSW, Australia)31±231 758Full-fat (Canada)34±634 759Full-fat (USA)4040 760mean of five studies27±4 3.20.82508.821227 761Fermented cow's milk (ropy milk, l?ngfil, 3% fat) (Arla, G?vle, Sweden)61111 762Fermented cow's milk (filmj?lk, 3% fat) (Sk?nemejerier, Malm?, Sweden)61111 763mean of two foods1111 764Milk, full-fat, plus bran
765Full-fat + 20g wheat bran (Italy)2525 766Full-fat + 20g wheat bran (Italy)2828 767mean of two studies27±2 3.20.82508.821227 768Milk, skim (Canada)32±5 4.20.92508.821332 769Milk, condensed, sweetened (Nestlé, Sydney, NSW, Australia)61±616.5 1.8508.822761 770Milk, low-fat, chocolate, with aspartame, Lite White? (Dairy Farmers, Australia)24±6 3.6 1.02508.821524 771Milk, low-fat, chocolate, with sugar, Lite White? (Dairy Farmers, Australia)34±48.8 1.72508.822634 772Mousse, reduced-fat, prepared from commerical mousse mix with water
773Butterscotch, 1.9% fat (Nestlé, Australia)36±4 3.60.750 1.761036 774Chocolate, 2% fat (Nestlé, Australia)31±4 3.40.750 1.761131 775Hazelnut, 2.4% fat (Nestlé, Australia)36±4 3.60.750 1.761036 776Mango, 1.8% fat (Nestlé, Australia)33±5 3.60.750 1.761133 777Mixed berry, 2.2% fat (Nestlé, Australia)36±5 3.60.750 1.761036 778Strawberry, 2.3% fat (Nestlé, Australia)32±3 3.20.750 1.761032 779mean of six foods34±1 3.40.750 1.761034 780Pudding
781instant, chocolate, made from powder and whole milk (White Wings, Sydney, NSW, Australia)47±47.5 1.1100 3.531647 782instant, vanilla, made from powder and whole milk (White Wings, Australia)40±4 6.4 1.1100 3.531640 783mean of two foods44±47.0 1.1100 3.531644
784Yoghurt
785Yoghurt, type NS8 (Canada)36±4 3.20.62007.05936 786Low-fat yoghurt
787Low-fat, fruit, aspartame, Ski? (Dairy Farmers, Australia)14±4 1.80.92007.051314 788Low-fat, fruit, sugar, Ski? (Dairy Farmers, Australia)33±710.2 2.12007.053133 789Low-fat (0.9%), fruit, wild strawberry (Ski d'lite?, Dairy Farmers, Australia)31±149.3 2.02007.053031 790Non-fat yoghurt, sweetened with acesulfame K and Splenda
791Diet Vaalia?, exotic fruits (Pauls Ltd., Australia)623±2 3.7 1.12007.051623 792Diet Vaalia?, mango (Pauls Ltd., Australia)623±2 3.20.92007.051423 793Diet Vaalia?, mixed berry (Pauls Ltd., Australia)625±3 3.30.92007.051325 794Diet Vaalia?, strawberry (Pauls Ltd., Australia)623±2 3.00.92007.051323 795Diet Vaalia?, vanilla (Pauls Ltd, Australia)623±2 3.00.92007.051323 796mean of five foods24±1 3.40.92007.051424 797Reduced-fat yoghurt
798Reduced-fat, Vaalia?, apricot & mango (Pauls Ltd., Australia)626±47.8 2.02007.053026 799Reduced-fat, Vaalia?, french vanilla (Pauls Ltd., Australia)626±4 2.60.72007.051026 800Reduced-fat, Extra-Lite?, strawberry (Pauls Ltd., Australia)628±49.2 2.22007.053328 801mean of three foods27±1 6.5 1.62007.052427 802Yoghurt drink, reduced-fat, Vaalia?, tropical passionfruit (Pauls Ltd., Australia)638±411.0 1.92007.052938 803Soy-based dairy product alternatives
804Soy milks (containing maltodextrin)
805Soy milk, full-fat (3%), 0 mg calcium, Original (So Natural Foods, Taren Point, NSW, Australia)644±57.5 1.12508.821744 806Soy milk, full-fat (3%), 120 mg calcium, Calciforte (So Natural Foods, Australia)636±4 6.5 1.22508.821836 807Soy milk, reduced-fat (1.5%), 120 mg calcium, Light (So Natural Foods, Australia)644±37.5 1.12508.821744 808Soy milk drinks
809Soy smoothie drink, banana, 1% fat (So Natural Foods, Australia)630±3 6.6 1.52508.822230 810Soy smoothie drink, chocolate hazelnut, 1% fat (So Natural Foods, Australia)634±38.5 1.72508.822534 811mean of two drinks32±27.4 1.52508.822332 812Up & Go?, cocoa malt flavor (soy milk, rice cereal liquid breakfast)6 (Sanitarium, Berkeley Vale, NSW, Austra
43±511.2 1.72508.822643 814Up & Go?, original malt flavor (soy milk, rice cereal liquid breakfast)6 (Sanitarium, Australia)46±511.0 1.62508.822446 816mean of two drinks45±211.3 1.72508.822545 817Xpress?, chocolate (soy bean, cereal and legume extract drink with fructose)6 (So Natural Foods, Australia)39±213.3 2.32508.823439 819Soy yoghurt
820Soy yoghurt, peach and mango, 2% fat, sugar (So Natural Foods, Australia)650±313.0 1.72007.052650 821Tofu-based frozen dessert, chocolate with high-fructose (24%) corn syrup (USA)115±1410.40.650 1.769115 Back to Top
823FRUIT AND FRUIT PRODUCTS
824Apples, raw
825Apple, NS8 (Denmark)28 3.60.9120 4.231328 826Apple, Braeburn (New Zealand)632±4 4.20.9120 4.231332 827Apple, NS8 (Canada)34 5.4 1.1120 4.231634 828Apple, Golden Delicious (Canada)39±3 6.2 1.1120 4.231639 829Apple, NS8 (USA)40 6.4 1.1120 4.231640 830Apple, NS8 (Italy)44 5.70.9120 4.231344 831mean of six studies38±2 5.7 1.0120 4.231538 832Apple juice
833Apple juice, unsweetened, reconstituted (Berrivale Orchards Ltd, Berri, SA, Australia)39±59.8 1.72508.822539 834Apple juice, unsweetened (USA)4011.6 1.92508.822940 835Apple juice, unsweetened (Allens, Toronto, Canada)4112.3 2.02508.823041 836mean of three studies40±111.2 1.92508.822840 837Apple, dried (Australia)29±59.9 2.360 2.123429 838Apricots
839Apricots, raw, NS8 (Italy)57 5.10.6120 4.23957 840Apricots, canned in light syrup (Riviera, Aliments Caneast Foods, Montreal, Canada )6412.2 1.3120 4.231964 841Apricots, dried (Australia)30±78.1 1.860 2.122730 842Apricots, dried (Wasco foods, Montreal, Canada)329.6 2.060 2.123032 843mean of two studies31±18.7 1.960 2.122831 844Apricot fruit bar, pureed dried apricot filling in wholemeal pastry (Mother Earth, Auckland, New Zealand)50±817.0 2.350 1.763450 846Apricot fruit spread, reduced sugar (Glen Ewin Jams, Para Hills, SA, Australia)55±77.20.930 1.061355 847Apricot Fruity Bitz?, vitamin and mineral enriched dried fruit snack (Blackmores Ltd., Balgowlah, NSW, Austr42±3 5.00.8150.531242 849Banana, raw
850Banana (Canada)4611.5 1.7120 4.232546
851Banana (Italy)5813.3 1.5120 4.232358 852Banana (Canada)5814.5 1.7120 4.232558 853Banana (Canada)62±915.5 1.7120 4.232562 854Banana (South Africa)70±516.1 1.5120 4.232370 855Banana, ripe (all yellow) (USA)5112.8 1.7120 4.232551 856Banana, under-ripe (Denmark)30 6.3 1.4120 4.232130 857Banana, slightly under-ripe (yellow with green sections) (USA)4210.5 1.7120 4.232542 858Banana, over-ripe (yellow flecked with brown) (USA)4812.0 1.7120 4.232548 859Banana, over-ripe (Denmark)5210.4 1.3120 4.232052 860mean of 10 studies52±412.5 1.6120 4.232452 861Banana, processed fruit fingers, Heinz Kidz? (H J Heinz, Malvern, Vic, Australia)61±1112.2 1.330 1.062061 862Breadfruit (Artocarpus altilis), raw (Australia)66818.4 1.8120 4.232768 863Cherries, raw, NS8 (Canada)22 2.60.8120 4.231222 864Chico (Zapota zapotilla coville), raw (Philippines)64011.6 1.9120 4.232940 865Cranberry juice
866Cranberry juice cocktail (Ocean Spray, Melbourne, Vic, Australia)52±316.1 2.12508.823152 867Cranberry juice cocktail (Ocean Spray Inc., Lakeville-Middleboro, MA, USA)68±323.8 2.32508.823568 868Cranberry juice drink, Ocean Spray? (Gerber Ltd., Bridgewater, Somerset, UK)56±416.2 1.92508.822956 869Custard apple, raw, flesh only (Australia)54±210.3 1.3120 4.231954 870Dates, dried (Australia)103±2141.2 2.760 2.1240103 871Figs, dried, tenderised, Dessert Maid brand (Ernest Hall & Sons, Sydney, NSW, Australia)61±615.9 1.760 2.122661 872Fruit Cocktail, canned (Delmonte Canadian Canners Ltd., Hamilton, Canada)558.8 1.1120 4.231655 873Grapefruit, raw (Canada)25 2.80.7120 4.231125 874Grapefruit juice, unsweetened (Sunpac, Toronto, Canada)489.6 1.32508.822048 875Grapes, raw
876Grapes, NS8(Canada)437.3 1.1120 4.231743 877Grapes, NS8 (Italy)499.3 1.3120 4.231949 878mean of two studies46±38.3 1.2120 4.231846 879Grapes, black, Waltham Cross (Australia)5910.6 1.2120 4.231859 880Kiwi fruit, raw
881Kiwi fruit, Hayward (New Zealand)647±4 5.60.8120 4.231247 882Kiwi fruit (Australia)658±77.00.8120 4.231258 883mean of two studies53±6 6.40.8120 4.231253 884Lychee, canned in syrup and drained, Narcissus brand (China)79±815.8 1.3120 4.232079 885Mango, raw
886Mango (Mangifera indica) (Philippines)6418.2 1.3120 4.232041 887Mango (Mangifera indica) (Australia)651±37.7 1.0120 4.231551 888Mango, ripe (Mangifera indica) (India)1160±169.0 1.0120 4.231560 889mean of three studies51±58.7 1.1120 4.231751 890Mango, low-fat frozen fruit dessert, Frutia? (Weis Frozen Foods, Toowong, Qld, Australia)42±39.7 1.5100 3.532342 891Marmalade, orange (Australia)48±99.6 1.330 1.062048 892Oranges, raw
893Oranges, NS8 (Denmark)31 3.40.7120 4.231131 894Oranges, NS8 (South Africa)33±6 3.30.7120 4.231033 895Oranges, NS8 (Canada)40±3 4.40.7120 4.231140 896Oranges, NS8 (Italy)48 5.30.7120 4.231148 897Oranges (Sunkist, Van Nuys, CA, USA)48 5.30.7120 4.231148 898Oranges NS8 (Canada)51 5.60.7120 4.231151