GI and GL of typical foods and beverages

Glycemic index (GI) provides information on how a food or drink is likely to affect blood glucose levels. Additionally, glycemic load (GL) takes into account the portion size. Healthier diets tend to be those with a lower GI and GL. So, how do 100% orange and apple juices compare with other foods?

GI of typical foods and beverages

GI/100 g
  • White bread ± 85
  • Whole wheat bread ± 74
  • Cornflakes ± 81
  • White rice, boiled ± 73
  • Apple, raw ± 36
  • Orange raw ± 43
  • Orange juice medium ± 50
  • Orange juice small ± 50
  • Banana, raw ± 51
  • Potato, boiled ± 78
  • Sugar sweetened drinks ± 63-68
Glycemic index High GI > 70

GL of typical foods and beverages

GL/ portion
  • White bread 11/30g
  • Whole wheat bread 7/30g
  • Cornflakes 21/30g
  • White rice, boiled 28/150g
  • Apple, raw 6/120g
  • Orange raw 4/120g
  • Orange juice medium 11/250 ml
  • Orange juice small 7/150 ml
  • Banana, raw 11/120g
  • Potato, boiled 21/150g
  • Sugar sweetened drinks 16-23/250 ml
Glycemic load High GL > 20