Medium Glycemic Index Foods (56-69)
Medium GI Foods: 77
| Food | GI | GL | Calories | Carbs (g) | Protein (g) | Fat (g) | Category |
|---|---|---|---|---|---|---|---|
| Pancakes | 66 | 16.6 | 185 | 25.2 | 5.5 | 7.5 | Baked Products |
| Hamburger bun | 61 | 30.1 | 279 | 49.4 | 9.5 | 4.3 | Baked Products |
| Flatbread | 69 | 38.6 | 354 | 56 | 7.5 | 10.9 | Baked Products |
| Shortbread | 60 | 32.2 | 364 | 53.7 | 5.5 | 14.6 | Baked Products |
| Pita | 57 | 31.9 | 275 | 56 | 9 | 1.2 | Baked Products |
| Pizza | 60 | 19.8 | 266 | 33 | 11 | 10 | Baked Products |
| Rye bread | 65 | 31.2 | 259 | 48 | 9 | 3.3 | Baked Products |
| Rice waffles | 64 | 52.3 | 374 | 81.7 | 8.5 | 3.3 | Baked Products |
| Straw | 60 | 41.6 | 372 | 69.3 | 9.1 | 6.1 | Baked Products |
| Rye crackers | 64 | 44.8 | 336 | 70 | 16 | 1 | Baked Products |
| Brown yeast bread | 65 | 26 | 250 | 40 | 13 | 3 | Baked Products |
| Wholemeal bread | 65 | 31.2 | 250 | 48 | 7 | 1 | Baked Products |
| Milk bread | 60 | 29.9 | 243 | 49.8 | 7.1 | 2.1 | Baked Products |
| Bran bread | 65 | 29.4 | 227 | 45.2 | 7.5 | 1.3 | Baked Products |
| Soft drinks - soda, cola | 60 | 6 | 38 | 10 | 0.1 | N/A | Beverages |
| Red beet juice | 64 | N/A | 42 | N/A | 1 | 9.9 | Beverages |
| Vanilla ice cream - regular, with sugar | 60 | 14.4 | 207 | 24 | 3.5 | 11 | Dairy |
| Oat milk - raw | 69 | 3.5 | 48 | 5.1 | 0.8 | 2.7 | Dairy |
| Ice cream | 62 | 14.9 | 207 | 24 | 3.5 | 11 | Dairy |
| Sour cream - 20% | 56 | 11.2 | 204 | 20 | 2.8 | 3.2 | Dairy |
| Processed cheese | 57 | 15.4 | 323 | 27 | 20 | 3.8 | Dairy |
| Hamburger | 66 | 1.3 | 258 | 1.9 | 30.8 | 13.7 | Fast food |
| Corn chips | 63 | 28.8 | 518 | 63 | 6 | 28 | Fast food |
| Apricots - canned in syrup | 60 | 12.9 | 83 | 21.5 | 0.5 | 0.1 | Fruits |
| Quince - canned, jelly with sugar | 65 | 7.2 | 50 | 11 | 0.6 | 0.5 | Fruits |
| Pineapple | 66 | 8.6 | 50 | 13.1 | 0.5 | 0.1 | Fruits |
| Pineapple - canned in syrup | 65 | 10.1 | 66 | 15.6 | 0.5 | 0.1 | Fruits |
| Dessert Banana - ripe | 60 | 13.1 | 95 | 21.8 | 1 | 0.3 | Fruits |
| Grapes | 56 | 9.6 | 69 | 0.7 | 17.2 | 0.2 | Fruits |
| Grapes, black | 59 | 11 | 65 | 18.7 | 1.3 | 0.3 | Fruits |
| Melon | 65 | 5.2 | 34 | 8 | 0.8 | 0.2 | Fruits |
| Raisins | 65 | 51.5 | 299 | 79.2 | 3.1 | 0.5 | Fruits |
| Raisins - red and gold | 65 | 46.8 | 301 | 72 | 2 | 0.5 | Fruits |
| Mango | 56 | 8.4 | 60 | 15 | 0.8 | 0.4 | Fruits |
| Papaya - fresh | 60 | 5.5 | 48 | 9.2 | 0.6 | 0.1 | Fruits |
| Breadfruit | 65 | 17.6 | 103 | 27 | 1.1 | 0.2 | Fruits |
| Dried fruits | 60 | 49.8 | 359 | 83 | 1 | 2.7 | Fruits |
| Yellow corn | 65 | 10.1 | 101 | 15.6 | 3.5 | 2.8 | Grains |
| Oatmeal porridge - crushed), oatmeal dishes | 60 | 9 | 88 | 15 | 3 | 1.7 | Grains |
| Pearl barley - steamed | 60 | 40.1 | 315 | 66.9 | 9.3 | 1.1 | Grains |
| ะกorn - canned | 65 | 26.6 | 96 | 18.6 | 3.4 | 1.5 | Grains |
| Couscous | 60 | 12 | 152 | 20 | 3.3 | 6.7 | Grains |
| Buckwheat noodles | 59 | 41.6 | 348 | 70.5 | 14.7 | 0.9 | Grains |
| Rice noodles | 65 | 16.2 | 109 | 24.9 | 0.9 | 0.2 | Grains |
| Udon noodles | 62 | 8.5 | 76 | 13.7 | 1.9 | 1.5 | Grains |
| Durum wheat semolina | 60 | 42.4 | 333 | 70.6 | 10.3 | 1 | Grains |
| Wholemeal flour | 60 | 33.5 | 298 | 55.8 | 11.5 | 2.2 | Grains |
| Chestnut flour | 65 | 46.1 | 365 | 71 | 6.4 | 3.7 | Grains |
| Peeled wheat flour - whole grain | 65 | 44.8 | 334 | 68.9 | 10.3 | 1.1 | Grains |
| Muesli | 56 | 31.6 | 382 | 56.5 | 10.6 | 11.8 | Grains |
| Muesli with sugar or honey | 65 | 43.8 | 464 | 67.4 | 8.2 | 16.6 | Grains |
| Oats, Hercules | 59 | 36 | 352 | 61 | 12.5 | 6.2 | Grains |
| Oatmeal - cooked on the water | 60 | 9 | 88 | 15 | 3 | 1.7 | Grains |
| Corn pasta | 68 | 46.4 | 357 | 68.3 | 7.5 | 2.1 | Grains |
| Long grain rice | 60 | 46.8 | 365 | 78 | 7.1 | 0.7 | Grains |
| Rice Jasmine | 60 | 44 | 331 | 73.4 | 6.9 | 0.2 | Grains |
| Yam | 65 | 18.2 | 118 | 28 | 1.5 | 0.2 | Grains |
| Pea soup | 60 | 3.7 | 70 | 6.2 | 8.3 | 1.4 | Greens |
| Boiled sweetcorn | 60 | 13.5 | 123 | 22.5 | 4.1 | 2.3 | Greens |
| Falafel - chickpea | 65 | 28.1 | 264 | 43.3 | 13.9 | 4.8 | Greens |
| Beef Stroganoff | 56 | 7.3 | 207 | 13.1 | 16.6 | 5.7 | Meat |
| Chestnut | 60 | 26.5 | 196 | 44.2 | 1.6 | 1.2 | Nuts |
| Tamarind - sweet | 65 | 40.8 | 239 | 62.7 | 2.8 | 0.6 | Nuts |
| Mayonnaise - sweetened | 60 | 0.2 | 695 | 0.3 | N/A | 78.6 | Oils and Sauces |
| Egg powder | 60 | 2.7 | 542 | 4.5 | 46 | 37.3 | Other |
| Vegetable soup | 60 | 2.2 | 43 | 6.2 | 1.7 | 1.8 | Soups |
| Honey | 60 | 45.8 | 309 | 76.4 | 1.4 | 0.2 | Sweeteners |
| Sugar | 58 | 58 | 387 | 100 | N/A | N/A | Sweeteners |
| Strawberry Jam - High Sugar | 65 | 45.5 | 280 | 70 | N/A | N/A | Sweets |
| Marmalade with sugar | 65 | 49.8 | 293 | 76.6 | 0.4 | N/A | Sweets |
| Condensed milk | 61 | 32.9 | 321 | 54 | 8 | 9 | Sweets |
| Sorbet with sugar | 65 | 17.9 | 158 | 27.6 | 1 | 4.8 | Sweets |
| Sorbet | 65 | 52.5 | 386 | 80.7 | 4.9 | 4.8 | Sweets |
| Chocolate powder with sugar | 60 | 19.1 | 374 | 31.9 | 24.2 | 17.5 | Sweets |
| Canned vegetables - Factory | 65 | 3.4 | 77 | 5.2 | 3.2 | 2.8 | Vegetables |
| Beets - Boiled | 65 | 7 | 49 | 10.8 | 1.8 | N/A | Vegetables |
| Pumpkin | 65 | 4.5 | 26 | 7 | 1 | 0.1 | Vegetables |