Moderate GI foods (GI=40-59)
Food |
Portion size |
Glycaemic index (GI) | Carbohydrate (g) per portion |
kcals per portion |
Breakfast cereals |
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All Bran |
1 small bowl (40g) |
42 |
19 |
104 |
Sultana Bran |
1 small bowl (30g) |
52 |
20 |
91 |
Porridge (with water) |
1 small bowl (160g) |
42 |
14 |
78 |
Muesli |
1 small bowl (50g) |
56 |
34 |
183 |
Grains/pasta |
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Buckwheat |
4 tbsp (80g) |
54 |
68 |
292 |
Bulgar wheat |
4 tbsp (56g) |
48 |
44 |
196 |
Basmati rice |
4 tbsp (60g) |
58 |
48 |
215 |
Noodles |
4 tbsp 230g cooked |
46 |
30 |
143 |
Macaroni |
4 tbsp 230g cooked |
45 |
43 |
198 |
Spaghetti |
4 tbsp 220g cooked |
41 |
49 |
229 |
Breads |
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Pitta bread |
1 large (75g) |
57 |
43 |
199 |
Rye bread |
1 slice (25g) |
41 |
11 |
55 |
Biscuits and cakes |
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Digestive |
1 (15g) |
59 |
10 |
71 |
Oatmeal |
1 (13g) |
55 |
8 |
57 |
Rich Tea |
1 (10g) |
55 |
8 |
40 |
Muffin |
1 (68g) |
44 |
34 |
192 |
Sponge cake |
1 slice (60g) |
46 |
39 |
181 |
Vegetables |
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Carrots |
2 tbsp (60g) |
49 |
3 |
14 |
Boiled potato |
2 medium (175g) |
56 |
30 |
126 |
Peas |
2 tbsp (70g) |
48 |
7 |
48 |
Sweetcorn |
2 tbsp (85g) |
55 |
17 |
94 |
Sweet potato |
1 medium (130g) |
54 |
27 |
109 |
Yam |
1 medium (130g) |
51 |
43 |
173 |
Pulses |
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Baked beans |
1 small tin (205g) |
48 |
31 |
166 |
Fruit |
||||
Apricots |
1 (40g) |
57 |
3 |
12 |
Banana |
1 (100g) |
55 |
23 |
95 |
Grapes |
1 small bunch (100g) |
46 |
15 |
57 |
Kiwi |
1 (68g) |
52 |
6 |
29 |
Mango |
half (75g) |
55 |
11 |
43 |
Orange |
1 (208g) |
44 |
12 |
54 |
Papaya |
half (175g) |
58 |
12 |
47 |
Peach |
1 (121g) |
42 |
8 |
36 |
Plum |
1 (58g) |
39 |
5 |
20 |
Sultanas |
1 tbsp (18g) |
56 |
12 |
50 |
Dairy products |
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Custard |
2 tbsp (120g) |
43 |
20 |
140 |
Drinks |
||||
Apple juice |
1 glass (160ml) |
40 |
16 |
61 |
Orange juice |
1 glass (160ml) |
46 |
14 |
58 |
Snacks and sweets |
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Crisps |
1 packet (30g) |
54 |
16 |
159 |
Milk chocolate |
1 bar (54g) |
49 |
31 |
281 |
Sugars |
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Honey |
1 heaped tsp (17g) |
58 |
13 |
49 |
