Equivalence Table - Carbohydrate Foods

Quantities (raw weight)	Foods	Glycemic Index	Carbohydrates (g)	Energy Value (kcal)
100	Salad	5	2.3	15
100	Mushrooms	5	4.5	28
100	Garlic	10	33	149
100	Onions	10	9	43
100	Radishes	15	4	21
100	Cucumber	15	2	12
100	Frisee Lettuce	15	3	14
100	Shallots	15	17	72
100	Endives	15	4	24
100	Zucchini	15	6.5	33
100	Leeks	15	7.5	41
100	Fennel	15	7	31
100	Asparagus	15	4	28
100	Spinach	15	4	27
100	Cabbage	15	5	27
100	Cauliflower	15	4.5	30
100	Broccoli	15	7	34
100	Celery	15	3	16
100	Sauerkraut	15	5	27
Glycemic Index 20
100	Artichokes	20	2	18
100	Apricots	20	11	50
100	Fructose	20	99.8	399
100	Eggplant	20	3	18
100	Dark Chocolate 85%	20	19	528
100	Lemon	20	7	34
100	Hazelnut Flour	20
100	Almond Flour	20	4	375
100	Palm Hearts	20	3.4	33
100	Bamboo Shoots	20	6	35
100	Cocoa Powder	20	15	228
100	Ratatouille	20	10	80
Glycemic Index 25
100	Barley	25	58	310
100	Green Lentils	25	20	115
100	Mung Beans	25	63	347
100	Hummus	25	14	166
100	Red Currants	25	9.5	46
100	Raspberries	25	8.5	43
100	Strawberries	25	7.5	37
100	Blueberries	25	15.5	75
100	Cherries	25	15.6	75
100	Goji Berries	25	57	344
100	Flageolets	25	44	280
Glycemic Index 30
100	Raw Oat Milk	30	8	50
100	Pear	30	15	57
100	Salsify	30	19	80
100	Grapefruit	30	9	40
100	Raw Turnip	30	6	28
100	Soy Vermicelli	30	88	350
100	Almond Milk	30	5.9	47
100	Passion Fruit	30	23	97
100	Raw Beetroot	30	8	50
100	Soy Milk	30	6	54
100	Green Beans	30	7	31
100	Tomatoes	30	4	20
100	Raw Carrots	30	6	32
100	Mandarins, Clementines	30	12	47
100	Chickpeas	30	60	357
Glycemic Index 35
100	Sprouted Grain Bread	35	55	284
100	Pomegranate	35	17	75
100	White Beans	35	13	67
100	Prunes	35	14	60
100	Quinoa	35	22	122
100	Unsweetened Applesauce	35	12	56
100	Orange	35	12	49
100	Apple	35	13	50
100	Black Beans	35	63	339
100	Red Beans	35	63	329
100	Azuki Beans	35	62	346
100	Durum Wheat Vermicelli	35	82	331
100	Figs	35	19	75
100	Wild Rice	35	74.9	357
100	Nectarine, Peach	35	10	44
100	Chickpea Flour	35	61	390
100	Celery Root	35	9	42
100	Dried Apricots	35	39	200
100	Peas	35	9	71
100	Coconut Flour	35	22.2	348
Glycemic Index 65
100	Wholemeal bread	65	49	255
100	Corn kernels	65	19	99
100	Cooked beetroot	65	7.5	37
100	Raisins	65	75	324
100	Maple syrup	65	43	172
100	Canned pineapple	65	16	60
100	Yam	65	23	100
100	Rice noodles	65	70	357
100	Chestnut flour	65	65	340
100	Standard sugar jam	65	60	242
100	Cooked beans	65	6	61
100	Potato cooked in skin	65	16	75
100	Wholemeal flour	65	65	342
Glycemic Index 70
100	White sugar (sucrose)	70	100	400
100	Corn flour	70	79	370
100	Standard white rice	70	79	370
100	Gnocchi	70	37	175
100	Rusks	70	60	430
100	Bagels	70	43	210
100	Brown sugar	70	97	388
100	Special K cereal	70	75	374
100	White bread baguette	70	59	284
100	Rice cakes	70	80	390
100	Boiled potatoes	70	16	75
100	Millet	70	73	378
100	Turnip	70	6	27
100	Polenta (cornmeal)	70	75	349
100	Unleavened bread	70	78	362
100	Dates	70	69	278
Glycemic Index 75
100	Watermelon	75	7	30
100	Pumpkin/Butternut/Spaghetti Squash	75	5	31
100	Brown rice flour	75	72	351
Glycemic Index 80
100	Mashed potatoes	80	16	75
Glycemic Index 85
100	Rice cakes	85	80	390
100	Unsweetened popcorn	85	56	464
100	Corn starch	85	70	350
100	White wheat flour	85	80	369
100	White bread	85	52	288
100	Quick-cooking rice	85	78	355
100	Rice milk	85	9	47
100	Cooked turnip	85	7	34
100	Cooked celery root	85	8	42
100	Tapioca	85	82	340
100	Parsnips	85	7	74
100	Corn flakes	85	83	379
100	Cooked carrots	85	5	31
Glycemic Index 90
100	Gluten-free white bread	90	52	230
100	Potato flakes	90	75	375
Glycemic Index 95
100	Glutinous rice	95	21	97
100	White rice flour	95	78	348
100	Baked potato	95	16	75
100	Fried potato	95	41	312
100	Maltodextrin	95	94	380
Glycemic Index 100
100	Modified starch	100	85	340
100	Glucose Syrup	100	100	400
100	Wheat or Rice Syrup	100	77	308
Glycemic Index 110
100	Beer	110	13	146
Glycemic Index 115
100	Corn syrup	115	78	312