Food guides
Pick a food to see published GI values, USDA carbs and calculated glycemic load.
| Food | Path |
|---|---|
| Banana | /foods/banana/ |
| Brown Rice | /foods/brown-rice/ |
| Carrot | /foods/carrot/ |
| Dates | /foods/dates/ |
| Apple | /foods/apple/ |
| Oatmeal | /foods/oatmeal/ |
| Watermelon | /foods/watermelon/ |
| Mango | /foods/mango/ |
| Potato | /foods/potato/ |
| Sweet Potato | /foods/sweet-potato/ |
| White Rice | /foods/white-rice/ |
Banana Glycemic Index (51) and Glycemic Load
Raw banana averages GI 51. See net carbs, calculated GL, ripeness notes and sources.
Read →Brown Rice Glycemic Index vs White Rice (68 vs 73)
Brown rice has a medium GI of 68 compared with 73 for white rice. See net carbs, calculated GL per 100 g and sources.
Read →Carrot Glycemic Index: Boiled Carrots GI 39
Boiled carrots average a low GI of 39 and a calculated GL of 2 per 100 g. Sourced values and how carrots compare with potatoes.
Read →Dates Glycemic Index (42) and Glycemic Load per 100 g
Raw dates have a low GI of 42 but are dense in carbs, so their calculated GL per 100 g is high. Sourced values and portion context.
Read →Is Apple Keto? Apple Glycemic Index (36) and Net Carbs
Raw apple has a low GI of 36 and 11.5 g net carbs per 100 g. See its calculated glycemic load and whether apples fit keto.
Read →Is Oatmeal Low GI? Rolled vs Instant
Rolled oat porridge averages GI 55 (low); instant oat porridge 79 (high). Sourced values and swaps.
Read →Is Watermelon Keto? GI 76, Net Carbs and Glycemic Load
Watermelon has a high GI of 76 but only 7.2 g net carbs per 100 g. See its glycemic load, keto fit by portion, and sources.
Read →Mango Glycemic Index (51), Glycemic Load and Net Carbs
Raw mango averages a low GI of 51. See GL per 100 g, net carbs, whether mango fits keto, and how it compares with banana and watermelon.
Read →Potato Glycemic Index: Boiled, Mashed and Fries
Boiled potato averages GI 78, instant mash 87 and french fries 63. Sourced values, GL per 100 g and comparisons with rice and sweet potato.
Read →Sweet Potato Glycemic Index and Load: Boiled Values
Boiled sweet potato averages a GI of 63, medium. See GL, net carbs, how it compares with regular potato, and why cooking changes the number.
Read →White Rice Glycemic Index and Glycemic Load (Sourced)
Boiled white rice has a GI of 73, which is high. See its GL per 100 g, net carbs, how it compares with brown rice, and every source.
Read →
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