Cereals and roots
French bread 93 279 toast 9 1 264 crisp 85 235
White rice 84 356 oolong noodles 80 270 red bean rice 77 189
Beiguo 75 157 Bread Flour 70 373 Germ Rice 70 354
Croissants 68 448 Noodles 68 356 Pasta 65 378
Brown rice slices 65 365 white rice and brown rice 65 353 white rice 65 330
Grain 64 340 Chinese noodles 6 1 28 1 low-gluten flour 60 368
Buckwheat noodles 59 274 rye bread 58 264 porridge (white rice) 57 7 1
Brown rice 56 350 oats 55 380 whole wheat flour 50 378
Whole wheat bread 50 240 porridge (brown rice) 57 7 1 whole wheat flour 45 328
Whole wheat pasta 50 378
Quinoa 35 305
Eggs, beans and fish
Bamboo wheel 60 fish board 56 96 canned tuna 55 288
Fish balls 52 1 13 roast pork 5 1 17 1 bacon 49 405
Weenie 48 497 Beef 46 3 18 Ham 46 196
Sausage 45 32 1 pork 45 263 mutton 45 227
Chicken 45 200 starfish 45 16 1 oyster 45 60
Whale 45 salmon roe 45 duck 45
Meretrix meretrix 44 5 1 sea urchin 44 abalone 44
Roasted eel 43 293 scallop 42 97 Happy party 40 177
Cod roe 40 140 tuna 40 125 sardine 40 1 13
Cuttlefish 40 88 shrimp 40 83 clam 40 30
Bamboo pod fish 40 eggs 30 15 1 tofu 42 72
Fried Tofu 46 150 Oil Tofu 43 386 Natto 33 200
Hundred pages of tofu 42 72 edamame 30 135 peanuts 22 562
Soybean 30 180 Cashew 29 576
Soybean 20 condensed milk (with sugar) 82 33 1 ice cream 65 180 pudding 52 126
Cream 39 443 cream cheese 33 346 cream 30 745
Skim milk 30 35 low-fat milk 26 46 whole milk 25 67
Original yogurt 25 62 potatoes 90 76 carrots 80 37 yam 75 108
Sweet potato 75 corn 70 pumpkin 92 65 9 1
Taro 64 58 chestnut 60 sweet potato 55 132
Leek 52 1 18 pea 45 93 burdock 45 65
Lotus root 38 66 onion 30 37 edamame 30 135
Tomato 30 19 onion 30 37 mushroom 28 18
Auricularia auricula 26 127 bamboo shoots 26 mung beans 26 23
Cabbage 26 23 green pepper 26 22 white radish 26 18
Cauliflower 25 33 eggplant 25 22 bitter gourd 24 17
Celery 25 15 Mushroom 24 1 1 Konjac 24 5
Bean sprouts 22 15 cucumber 23 14 lettuce 23 12
Qingjiang cuisine 23 9 peanuts 22 562 American lettuce 22 14
Soybean 20 4 17 kelp 17 138 kelp 17
Spinach 15 20 mushroom 28 18 prune 29 strawberry jam 82 262 watermelon 80 pineapple 651
Raisins 57 30 1 canned oranges 57 bananas 6 1 86
Grape 50 mango 49 64 cantaloupe 4 42
Peach 4 1 cherry 37 60 persimmon 37 60
Apple 36 54 Kiwi 35 53 Lemon 34 54
Pear 32 43 Liu Ding 3 1 46 grapefruit 3 1 38
Orange 3 1 papaya 30 38 strawberry 29 34
Xingmao 27 (only oligosaccharides are strongly recommended, and other sugars are not good for weight loss plan)
Crystal sugar 1 10 387 refined sugar 109 384 maltose 105
Brown sugar 93 honey 88 297 fructose 30 368
Sugar substitute 10 276 oligosaccharide 10 25 (only low-calorie and low-GI foods such as jelly, bean jelly or konjac are recommended)
Chocolate 9 1 557 crispy skin and stuffing 88 235 milk sugar 86 433
Doughnuts 86 387 potato chips 85 388 cream cake 82 344
Muffin 80 26 1 bean paste 80 155 Xianbei 80 380
Cookies 77 432 Pepper 73 Soda cookies 70 492
Honey cake 69 ice cream 65 2 12 pudding 52 126
Cocoa 47 jelly 46 milk coffee 39 35
Dark chocolate 22 382 bean jelly 12 4 (only drinking more water is strongly recommended, because you can't know what sugar is added to the drink)
Coke 43 orange juice 42 coffee 16
Black tea 10 French milk coffee 39 beer 34
Chocolate milk 47