Common food GI and calorimeter (staple food)

High GI content

GI≥70

White rice: calories 1 16 calories/100g.

French bread: calories 3 13 kcal/100g.

Potato: calories 8 1 calories/100g.

Rice cakes: calories 12 1 calories/100g

Steamed bread: heat 223 kcal/100g

Udon noodles: heat 126 kcal/100g.

Low GI substance

Gl≤55

Oats: 338 calories/100g

Whole wheat bread: 254 calories/100g

Whole wheat pasta: calories 3 16 kcal/100g

Sweet potato: 86 calories/100g

Quinoa: 357 calories/100g

Lentils: calories 1 16 calories/100g

Common food GI and calorimeter (vegetables)

High GI food

GI≥70

Carrots: 22 calories/100g

Corn: heat 1 12 kcal/100g

Potato: calories 8 1 calories/100g.

Yam: 57 calories/100g

Low GI food

Gl≤55

White radish: heat 16 kcal/100g

Onion: 40 calories/100g

Tomato: calories 15 kcal/100g

Lotus root: heat 47 kcal/100g

Lettuce: calories 16 kcal/100g

Green beans: 24 calories/100g

Common food GI and calorimeter (fruits)

High GI food

GI≥70

Fresh jujube: heat 125 kcal/100g

Litchi: heat 7 1 kcal/100g

Longan: heat 7 1 kcal/100g

Watermelon: calorie 3 1 kcal/100g

Low GI food

Gl≤55

Passion fruit: 97 calories/100g

Cherry: 46 calories/100g

Papaya: 30 calories/100g

Pitaya: 55 calories/100g

Peach: 42 calories/100g

Strawberry: 32 calories/100g

Common food GI and calorimeter (dessert)

High GI food

GI≥70

Rock sugar: 397 calories/100g

Chocolate: 589 calories/100g

Honey: heat 32 1 kcal/100g.

Donuts: 233 calories/100g

Potato chips: 548 calories/100g

Cream cake: 379 calories/100g

Low GI food

Gl≤55

Low-fat milk: 47 calories/100g

Bean jelly: 38 calories/100g

Yogurt: 70 calories/100g

Jelly: heat 7 1 kcal/100g.

Pudding: 92 calories/100g

Sugar substitute: 5 calories/100g