Food

Portion size

Glycaemic index (GI)

Carbohydrate (g) per portion

kcals per portion

Breakfast cereals

Cornflakes

1 small bowl (30g)

84

26

108

Rice Crispies

1 small bowl (30g)

82

27

111

Cheerios

1 small bowl (30g)

74

23

111

Shredded Wheat

2 (45g)

67

31

146

Weetabix

2 (40g)

69

30

141

Grains/pasta

Couscous

5 tbsp (150g)

65

77

341

Brown rice

6 tbsp (180g)

76

58

254

White rice

6 tbsp (180g)

87

56

248

Breads

Bagel

1 (90g)

72

46

241

Croissant

1 (60g)

67

23

216

Baguette

3 inches long (40g)

95

22

108

White bread

1 large slice (38g)

70

18

85

Wholemeal bread

1 large slice (38g)

69

16

82

Pizza

1 large slice (115g)

60

38

288

Crackers and biscuits

Puffed crispbread

1 slice (10g)

81

7

32

Ryvita

1 slice (10g)

69

7

32

Water biscuit

1 (8g)

78

6

35

Rice cakes

1 (8g)

85

6

28

Shortbread

1 (13g)

64

8

65

Vegetables

Parsnip

2 tbsp (65g)

97

8

43

Baked potato

1 medium (180g)

85

22

94

Boiled new potato

7 small (175g)

62

27

116

Mashed potato

4 tbsp (180g)

70

28

188

Chips

average (165g)

75

59

450

Swede

2 tbsp (60g)

72

1

7

Broad beans

2 tbsp (120g)

79

7

58

Fruit

Cantaloupe melon

1 slice (200g)

65

6

26

Pineapple

1 slice (80g)

66

8

33

Raisins

1 tbsp (30g)

64

21

82

Watermelon

1 slice (200g)

72

14

62

Dairy products

Ice cream

1 scoop (60g)

61

14

62

Drinks

Fanta

375 ml can

68

51

191

Lucozade

250 ml bottle

95

40

150

Isostar

250 ml can

70

18

68

Gatorade

250 ml bottle

78

15

56

Squash (diluted)

250ml glass

66

14

54

Snacks and sweets

Tortilla/Corn chips

1 bag (50g)

72

30

230

Mars bar

1 standard (65g)

68

43

287

Muesli bar

1 (33g)

61

20

154

Sugars

Glucose

1 tsp (5g)

100

5

19

Sucrose

1 tsp (5g)

65

5

19

Maltodextrin

1 tsp (5g)

105

5

19