Compared to 30 grams (one slice) of white bread
| Food Item | Description | Typical serving | Glycemic load (Percent of white bread) |
| Beef | 10 oz steak | 10 oz | 0 |
| Pork | 2- 5oz chops | 10 oz | 0 |
| Chicken | 1 Breast | 10 oz | 0 |
| Fish | 8 oz fillet | 8 oz | 0 |
| Cheese | 2″X2″X1″ Slice | 2 oz | 0 |
| Butter | 1 tablespoon | 1/4 oz | 0 |
| Eggs | Typical serving | 1-1/2 oz | 0 |
| Margarine | Typical serving | 1/4 oz | 0 |
| Lettuce | 1 cup | 2-1/2 oz | 0 |
| Spinach | 1 cup | 2-1/2 oz | 0 |
| Cucumber | 1 cup | 6 oz | 0 |
| Broccoli | 1/2 cup | 1-1/2 oz | 0 |
| Peanuts | 1/4 cup | 1-1/4 oz | 7 |
| Carrot (raw) | 1 Medium size | 3 oz | 11 |
| Strawberries | 1 cup | 5-1/2 oz | 13 |
| Tomato | 1 Medium size | 5 oz | 15 |
| Peas | 1/4 cup | 1-1/2 oz | 16 |
| Milk (whole) | 8oz glass | 8 oz | 27 |
| Table Sugar | 1 round teaspoon | 1/6 oz | 28 |
| Grapefruit | 1 half | 4-1/2 oz | 32 |
| Kidney Beans | 1/2 cup | 3 oz | 40 |
| Grapes | 1 cup (40 grapes) | 2-1/2 oz | 47 |
| Peach | 1 Medium size | 4 oz | 47 |
| Pineapple | 1 slice (3/4″ 3-1/2″ wide) | 3 oz | 50 |
| Pear | 1 Medium size | 6 oz | 57 |
| Pinto beans | 1/2 cup | 3 oz | 57 |
| Orange | 1 Medium size | 6 oz | 71 |
| Apple | 1 Medium size | 5-1/2 oz | 78 |
| Tortilla (wheat) | 1 medium size | 1-3/4 oz | 80 |
| Banana | 1 Medium size | 3-1/4 oz | 85 |
| All Bran | 1/2 cup | 1 oz | 85 |
| Tortilla (corn) | 1 medium size | 1-1/4 oz | 85 |
| LAB STANDARD: White bread | 30 gram-(1 slice-1/4″ thick) | 1 oz | 100 |
| Grapefruit juice-unsweetened | 8 oz glass | 8 oz | 101 |
| Orange juice-unsweetened | 8 oz glass | 8 oz | 119 |
| Special K | 1 cup | 1oz | 133 |
| Cheerios | 1 cup | 1 oz | 142 |
| Grapenuts | 1 cup | 1 oz | 142 |
| Chocolate cake | 1 slice (4″X4″X1″) | 3 oz | 154 |
| Instant Oatmeal (cooked) | 1 cup | 8 oz | 154 |
| Spaghetti | 1 cup | 5 oz | 166 |
| Blueberry muffin | 2-1/2″ diameter | 2 oz | 169 |
| Corn on the cob | 1 ear | 5-1/3 oz | 171 |
| Macaroni | 1 cup | 5 oz | 181 |
| Corn Flakes | 1 cup | 1 oz | 199 |
| Doughnut | 1 Medium size | 2 oz | 205 |
| English Muffin | 1 medium size | 2 oz | 208 |
| Hamburger Bun | Top & bottom-5″diameter | 2-1/2 oz | 213 |
| Coca-Cola | 12 oz can | 12 oz | 218 |
| French Fries | Medium serving | 5-1/4 oz | 219 |
| Brown rice | 1 cup | 6-1/2 oz | 222 |
| Raisin Bran | 1 cup | 2 oz | 227 |
| Whole Wheat Bread | 2 slices-3/8″ thick | 2-3/4 oz | 234 |
| Baked Potato | 1 medium | 5 oz | 246 |
| White Bread | 2 slices-3/8″ thick | 2-3/4 oz | 260 |
| White Rice | 1 cup | 6-1/2 oz | 283 |
| Orange soda | 8 oz glass | 12 oz | 314 |
| Bagel | 1 Medium size | 3-1/3 oz | 340 |
| Pancake | 5″ diameter | 2-1/2 oz | 346 |
