Glycemic Index Database of Foods

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Food name	GI value
Bran. wheat	70
White bread. fried in lard	72
Rye bread	70
Brown bread. average	73
Chapatis. made with fat	50
Chapatis. made without fat	50
Granary bread	62
Naan bread	63
Pappadums. takeaway	70
Pitta bread. white	67
White bread. Danish style	72
Currant bread	63
White bread. sliced	72
Garlic bread. pre-packed. frozen	95
White bread. farmhouse or split tin. freshly baked	72
White bread. French stick	95
White bread. 'with added fibre'	72
White bread. 'with added fibre'. toasted	72
White bread. premium	72
White bread. toasted	72
Wholemeal bread. average	73
Ciabatta	72
Wholemeal bread. toasted	73
Wheatgerm bread	73
Malt bread. fruited	59
Digestive biscuits. chocolate	63
Water biscuits	71
Chocolate biscuits. full coated	63
Chocolate biscuits. cream filled. full coated	63
Chocolate chip cookies	63
Wafers. filled. chocolate. full coated	63
Crispbread. rye	64
Wholemeal crackers	70
Digestive biscuits. plain	59
Gingernut biscuits	63
Jaffa cakes	63
Wafer biscuits. filled	77
Cream crackers	65
Flapjacks	63
Sandwich biscuits. jam filled	63
Shortbread	63
Short sweet biscuits	63
Crunch biscuits. cream filled	63
Sandwich biscuits. cream filled	63
Oatcakes. retail	57
Oat based biscuits	57
Semi-sweet biscuits	55
Nutri-Grain	70
Rice Krispies	81
Ricicles	82
Shredded Wheat	75
Shreddies	70
Sugar Puffs	70
Weetabix	75
Cheerios	74
Porridge. made with whole milk	58
Ready Brek	51
Special K	69
Porridge. made with water	51
Coco Pops	77
Puffed Wheat	59
All-Bran	42
Clusters	55
Muesli. with no added sugar	60
Oat Bran Flakes. with raisins	57
Sultana Bran	73
Corn Flakes	93
Crunchy Nut Corn Flakes	72
Frosties	55
Fruit 'n Fibre	61
Muesli. swiss style	55
Bran Flakes	74
Cornflour	70
Custard powder	38
Soya Flour. full fat	70
Chapati flour. brown	59
Wheat flour. brown	70
Wheat flour. white. breadmaking	70
Wheatgerm	70
Wheat flour. white. plain	70
Wheat flour. white. self-raising	70
Wheat flour. wholemeal	70
Rye flour. whole	70
Shortcrust pastry. raw	45
Wholemeal pastry. cooked	45
Flaky pastry. raw	59
Flaky pastry. cooked	59
Fruit pie. wholemeal. one crust	63
Crumble. fruit. wholemeal	63
Bread pudding	63
Fruit pie. one crust	63
Sponge pudding. canned	63
Fruit pie. wholemeal. pastry top and bottom	63
Pancakes. sweet. made with whole milk	67
Treacle tart	63
Fruit pie. individual	63
Christmas pudding. retail	63
Lemon meringue pie	63
Crumble. fruit	63
Brown rice. raw	55
Brown rice. boiled	55
Egg fried rice. takeaway	63
White rice. easy cook. raw	49
White rice. easy cook. boiled	49
White rice. fried	63
Savoury rice. cooked	64
Savoury rice. raw	68
White rice. basmati. raw	43
Sandwich. Ham salad. white bread	72
Sandwich. Egg mayonnaise. white bread	72
Sandwich. Chicken salad. white bread	72
Sandwich. Cheddar cheese and pickle. white bread	72
Sandwich. Bacon. lettuce and tomato. white bread	72
Sandwich. Tuna mayonnaise. white bread	72
Pizza base. raw	72
Pizza. cheese and tomato. frozen	51
Pizza. cheese and tomato. french bread	51
Pizza. meat topped	51
Pizza. vegetarian	51
Pizza. ham and pineapple. chilled	51
Pizza. chicken topped. chilled	51
Pizza. cheese and tomato. deep pan	51
Pizza. fish topped. takeaway	51
Pizza. cheese and tomato. thin base	51
Jam tarts. retail	63
Scones. plain	92
Mince pies. individual	45
Hot cross buns	72
Chelsea buns	63
Teacakes. toasted	72
Scotch pancakes. retail	67
Scones. fruit. retail	92
Muffins. English style. white	62
Custard tarts. individual	34
Doughnuts. ring	76
Danish pastries	63
Doughnuts. jam	76
Currant buns	63
Bagels. plain	72
Greek pastries	63
Eclairs. frozen	63
Crumpets. toasted	69
Sponge cake. fatless	67
Fruit cake. rich. iced	63
Rice cakes	89
Carrot cake (with topping)	63
Sponge cake	46
Fruit cake. wholemeal	63
Sponge cake. jam filled	42
Cake mix. made up	63
Gateau. chocolate based. frozen	63
Crispie cakes	70
Muffins. American style. chocolate chip	53
Fruit cake. rich	63
Chocolate fudge cake	38
Battenburg cake	45
Banana bread	63
Swiss roll. chocolate. individual	38
Sponge cake. with dairy cream and jam	45
Madeira cake	63
Gateau. fruit. frozen	63
Fruit cake. plain. retail	63
Fancy iced cakes. individual	42
Macaroni. raw	45
Ravioli. canned in tomato sauce	45
Macaroni cheese	45
Spaghetti. wholemeal. boiled	37
Spaghetti. wholemeal. raw	44
Spaghetti. white. boiled	44
Spaghetti. white. raw	44
Pasta. fresh. cheese and vegetable stuffed. cooked	45
Spaghetti. canned in tomato sauce	45
Pasta. plain. fresh. raw	45
Macaroni. boiled	45
Noodles. egg. boiled	63
Noodles. egg. raw	63
Pasta. plain. fresh. cooked	45
Wholemeal rolls	73
Granary rolls	62
Hamburger buns	72
Brown rolls. crusty	73
Brown rolls. soft	73
Croissants	67
White rolls. soft	72
White rolls. crusty	72
Cheese and onion rolls. pastry	45
Yorkshire pudding	67
Prawn crackers. takeaway	72
Dumplings	63
Pancakes. savoury. made with whole milk	67
Risotto. Plain	69
Stuffing. sage and onion	70
Stuffing mix. dried	70
Channel Island milk. whole. pasteurised	34
Parmesan. fresh	34
Spreadable  cheese. soft white. low fat	34
Cottage cheese. plain. reduced fat	34
Processed cheese. slices. reduced fat	34
Spreadable cheese. soft white. medium fat	34
Processed cheese. plain	34
Cottage cheese. plain. with additions	34
Cottage cheese. plain	34
Feta	34
Cheese spread. plain	34
Cheese spread. reduced fat	34
Cream. fresh. double. including Jersey	34
Cream. fresh. soured	34
Cream. fresh. clotted	34
Cream. fresh. whipping	34
Creme fraiche	34
Creme fraiche. half fat	29
Dairy cream. extra thick	34
Cream. fresh. single	34
Lollies. with real fruit juice	34
Ice cream wafers	63
Choc ice	45
Frozen ice cream desserts	61
Cornetto type ice cream cone	64
Ice cream. non-dairy. vanilla	61
Lollies. containing ice-cream	61
Ice cream bar. chocolate coated	45
Ice cream. dairy. premium	61
Sorbet. fruit	34
Chocolate nut sundae	45
Ice cream. dairy. vanilla	61
Soya. non-dairy alternative to milk. unsweetened	40
Soya. non-dairy alternative to milk. sweetened. calcium enriched	40
Sheeps milk. raw	34
Goats milk. pasteurised	34
Human milk. mature	45
Semi-skimmed milk. pasteurised. fortified plus SMP	34
Semi-skimmed milk. average	34
Semi-skimmed milk. pasteurised. average	34
Semi-skimmed milk. pasteurised. summer	34
Semi-skimmed milk. pasteurised. winter	34
Semi-skimmed milk. UHT	34
Skimmed milk. pasteurised. fortified plus SMP	48
Skimmed milk. average	48
Skimmed milk. pasteurised. average	48
Skimmed milk. UHT	48
Skimmed milk. sterilised	48
Cream. sterilised. canned	34
Dairy cream. UHT. canned spray	34
Whole milk. UHT	34
Whole milk. sterilised	34
Whole milk. pasteurised. average	34
Whole milk. average	34
Yogurt. virtually fat free/diet. fruit	32
Whole milk yogurt. fruit	38
Tzatziki	35
Greek yogurt. sheep	34
Yogurt. virtually fat free/diet. plain	32
Yogurt. low fat. fruit	32
Yogurt. low fat. plain	35
Yogurt. infant. fruit flavour	34
Yogurt. greek style. plain	35
Yogurt. twinpot. thick and creamy with fruit	46
Lassi. sweetened	45
Fromage frais. virtually fat free. natural	32
Fromage frais. fruit	34
Fromage frais. plain	32
Whole milk yogurt. plain	35
Drinking yogurt	46
Yogurt. greek style. fruit	35
Tip Top dessert topping	70
Elmlea. double	34
Elmlea. whipping	34
Elmlea. single	34
Flavoured milk. pasteurised. chocolate	43
Evaporated milk. light	34
Evaporated milk. whole	45
Dried skimmed milk	48
Cheesecake. frozen	63
Instant dessert powder	38
Pavlova. no fruit	63
Cheesecake. fruit. individual	63
Creme caramel	45
Chocolate dairy desserts	45
Custard. made up with whole milk	38
Custard. ready to eat	38
Mousse. chocolate	45
Mousse. chocolate. low fat	45
Mousse. fruit	34
Rice pudding. canned	59
Profiteroles with sauce	63
Jelly. made with water	53
Milk pudding. made with whole milk	34
Meringue. with cream	63
Custard. made up with semi-skimmed milk	38
Torte. fruit	70
Trifle. fruit	45
Trifle	45
Meringue	68
Eggs. chicken. scrambled. with milk	34
Quiche. Lorraine	45
Quiche. cheese and egg	45
Fat spread (70% fat). polyunsaturated	70
Fat spread (40% fat). not polyunsaturated	70
Fat spread (20-25% fat). not polyunsaturated	70
Fat spread (5%)	70
Fat spread (60% fat). with olive oil	70
Butter	70
Fat spread (35-40% fat). polyunsaturated	70
Fat spread (60% fat). polyunsaturated	70
Margarine. soft. polyunsaturated	70
Margarine. soft. not polyunsaturated	70
Margarine. hard. animal and vegetable fats	70
Blended spread (70-80% fat)	70
Fat spread (20-25% fat). polyunsaturated	70
Suet. shredded	63
Ham	70
Duck. crispy. chinese style	70
Scotch eggs. retail	70
Frankfurter	70
Cornish pastie	63
Pork sausages. reduced fat. chilled/frozen. grilled	70
Pork sausages. chilled. grilled	70
Pork sausages. chilled. fried	70
Beef sausages. chilled. grilled	70
Steak and kidney/Beef pie. individual. chilled/frozen. baked	45
Sausage rolls. puff pastry	63
Pork pie. individual	45
Pate. liver	70
Steak and kidney pie. single crust. homemade	45
Chicken pie. individual. chilled/frozen. baked	45
Pork sausages. raw. average	70
Corned beef. canned	70
Premium sausages. chilled. grilled	70
Salami	70
Black pudding. dry-fried	70
Chicken roll	72
Liver sausage	70
Haggis. boiled	70
Luncheon meat. canned	70
Meat spread	70
Pate. meat. reduced fat	70
Turkey roll	72
White pudding	70
Chicken nuggets. takeaway	46
Liver. ox. stewed	70
Liver. pig. stewed	70
Chicken burger. takeaway	72
Cheeseburger. takeaway	72
Whopper burger	72
Hamburger. takeaway	72
Big Mac	72
Grillsteaks. beef. chilled/frozen. grilled	70
Economy burgers. frozen. grilled	70
Chicken breast in crumbs. chilled. fried	46
Chicken tikka masala. retail	53
Chicken chow mein. takeaway	47
Chicken curry. average. takeaway	53
Moussaka. chilled/frozen/longlife. reheated	35
Chicken satay	70
Sweet and sour chicken. takeaway	47
Spring rolls. meat. takeaway	70
Lasagne. chilled/frozen. reheated	35
Beef bourguignonne	53
Beef casserole. made with canned cook-in sauce	53
Beef stew	53
Chilli con carne. chilled/frozen. reheated. with rice	45
Chicken wings. marinated. chilled/frozen. barbecued	45
Chicken tandoori. chilled. reheated	53
Chicken curry. chilled/frozen. reheated. with rice	45
Lamb/Beef hot pot with potatoes. chilled/frozen. retail. reheated	63
Shish kebab in pitta bread with salad	63
Beef curry. chilled/frozen. reheated. with rice	45
Cottage/Shepherd's pie. chilled/frozen. reheated	66
Doner kebab in pitta bread with salad	63
Chicken. stir-fried with rice and vegetables. frozen. reheated	63
Bolognese sauce (with meat)	53
Sausage casserole	53
Chicken chasseur	70
Sweet and sour pork	43
Pork casserole. made with canned cook-in sauce	53
Pasta with meat and tomato sauce	45
Lasagne	35
Irish stew. made with lean lamb	53
Irish stew	53
Goulash	53
Coronation chicken	45
Chilli con carne	45
Chicken curry. made with canned curry sauce	53
Beef. stir-fried with green peppers	70
Lamb curry. made with canned curry sauce	53
Scampi. in breadcrumbs. frozen. fried in blended oil	38
Whitebait. in flour. fried	70
Pilchards. canned in tomato sauce	70
Sardines. canned in tomato sauce	70
Curry. fish. Bangladeshi	53
Seafood pasta. retail	45
Szechuan prawns with vegetables. takeaway	45
Fish paste	70
Tuna pate	70
Taramasalata	70
Seafood cocktail	70
Kedgeree	63
Fish fingers. cod. fried in blended oil	38
Fish fingers. cod. grilled	38
Fish cakes. fried in blended oil	85
Fish balls. steamed	70
Crabsticks	70
Plaice. in batter. fried in blended oil	38
Plaice. in crumbs. fried in blended oil	38
Plaice. goujons. fried in blended oil	38
Plaice. goujons. baked	38
Haddock. coated in crumbs. frozen. fried in blended oil	38
Cod. in parsley sauce. frozen. boiled	70
Cod. coated in crumbs. frozen. fried in blended oil	38
Cod. in batter. fried in blended oil	70
Squid. in batter. fried in blended oil	70
Mussels. boiled	70
Green beans/French beans. raw	45
Soya beans. dried. raw	18
Soya beans. dried. boiled in unsalted water	18
Tofu. soya bean. steamed	70
Tofu. soya bean. steamed. fried	70
Chick pea flour	45
Beansprouts. mung. raw	45
Beansprouts. mung. stir-fried in blended oil	45
Broad beans. frozen. boiled in unsalted water	79
Runner beans. boiled in unsalted water	45
Chick peas. whole. dried. boiled in unsalted water	28
Mung beans. whole. dried. boiled in unsalted water	31
Green beans/French beans. frozen. boiled in unsalted water	45
Hummus	6
Lentils. red. split. dried. boiled in unsalted water	26
Butter beans. canned. re-heated. drained	31
Baked beans. canned in tomato sauce. re-heated	40
Black gram. urad gram. dried. raw	43
Blackeye beans. dried. boiled in unsalted water	42
Red kidney beans. dried. boiled in unsalted water	28
Chick peas. canned. re-heated. drained	42
Runner beans. raw	45
Lentils. green and brown. whole. dried. boiled in salted water	30
Red kidney beans. dried. raw	28
Red kidney beans. canned. re-heated. drained	52
Chick peas. whole. dried. raw	70
Baked beans. canned in tomato sauce. reduced sugar. reduced salt	40
Chips. homemade. fried in corn oil	75
Chips. fine cut. frozen. fried in corn oil	75
Chips. French fries. retail	75
Chips. retail. fried in vegetable oil	75
Microwave chips. cooked	75
Oven chips. frozen. baked	75
Chips. homemade. fried in blended oil	75
Chips. homemade. fried in dripping	75
Chips. retail. fried in blended oil	75
Chips. retail. fried in dripping	75
Chips. straight cut. frozen. fried in blended oil	75
Chips. straight cut. frozen. fried in corn oil	75
Chips. straight cut. frozen. fried in dripping	75
Chips. fine cut. frozen. fried in blended oil	75
Chips. fine cut. frozen. fried in dripping	75
New potatoes. average. raw	63
New potatoes. in skins. boiled in unsalted water	63
New potatoes. boiled in unsalted water	63
New potatoes. canned. re-heated. drained	63
Old potatoes. average. raw	85
Old potatoes. baked. flesh and skin	85
Old potatoes. baked. flesh only	85
Old potatoes. mashed with butter	85
Old potatoes. roast in blended oil	85
Old potatoes. roast in corn oil	85
Old potatoes. roast in lard	85
Old potatoes. boiled in unsalted water	85
Peas. boiled in unsalted water	48
Petit pois. frozen. boiled in unsalted water	48
Peas. frozen. boiled in salted water	48
Peas. canned. re-heated. drained	48
Peas. frozen. boiled in unsalted water	48
Mushy peas. canned. re-heated	39
Mange-tout peas. raw	45
Processed peas. canned. re-heated. drained	39
Mange-tout peas. boiled in salted water	45
Mange-tout peas. stir-fried in blended oil	45
Peas. raw	48
Potato croquettes. fried in blended oil	85
Potato waffles. frozen. cooked	85
Instant potato powder. made up with water	95
Salad. green	45
Pancakes. stuffed with vegetables	67
Pasty. vegetable	59
Risotto. vegetable	69
Garlic mushrooms (not coated)	45
Nut roast	45
Vegetable bake	45
Sauerkraut	45
Coleslaw. with mayonnaise. retail	45
Coleslaw. with reduced calorie dressing. retail	45
Curry. vegetable. retail. with rice	45
Flan. vegetable	45
Bubble and squeak. fried in vegetable oil	85
Shepherd's pie. vegetable. retail	66
Curry. chick pea dahl	41
Cauliflower cheese. made with semi-skimmed milk	34
Samosas. vegetable. retail	45
Pakora/bhajia. vegetable. retail	45
Moussaka. vegetable. retail	35
Salad. potato. with mayonnaise. retail	45
Tagliatelle. with vegetables. retail	45
Vegeburger. retail. grilled	70
Vegetable stir fry mix. fried in vegetable oil	45
Vegetable and cheese grill/burger. in crumbs. baked/grilled	46
Vegetables. stir-fried. takeaway	45
Vegetarian sausages. baked/grilled	45
Casserole. vegetable	53
Chilli. vegetable	45
Leeks. boiled in unsalted water	45
Spinach. raw	45
Onions. raw	45
Parsnip. boiled in unsalted water	97
Lettuce. average. raw	45
Spinach. frozen. boiled in unsalted water	45
Celery. raw	45
Carrots. canned. re-heated. drained	47
Carrots. young. boiled in unsalted water	47
Carrots. young. raw	47
Carrots. old. boiled in unsalted water	47
Carrots. old. raw	47
Sweetcorn. kernels. canned. re-heated. drained	55
Cabbage. boiled in unsalted water. average	45
Quorn. pieces. as purchased	70
Cabbage. white. raw	45
Cauliflower. raw	45
Asparagus. raw	45
Aubergine. raw	45
Aubergine. fried in corn oil	45
Beetroot. raw	64
Beetroot. boiled in salted water	64
Beetroot. pickled. drained	64
Broccoli. green. raw	45
Broccoli. green. boiled in unsalted water	45
Leeks. raw	45
Brussels sprouts. boiled in unsalted water	45
Tomatoes. raw	45
Cauliflower. boiled in unsalted water	45
Cabbage. raw. average	45
Celery. boiled in salted water	45
Chicory. raw	45
Tomatoes. grilled	45
Sweet potato. boiled in salted water	61
Sweet potato. raw	61
Watercress. raw	45
Tomatoes. canned. whole contents	45
Brussels sprouts. raw	45
Garlic. raw	45
Onions. pickled. cocktail/silverskin. drained	45
Okra. stir-fried in corn oil	45
Okra. raw	45
Mushrooms. common. fried in corn oil	45
Mushrooms. common. fried in butter	45
Mushrooms. common. raw	45
Mixed vegetables. frozen. boiled in salted water	45
Marrow. boiled in unsalted water	45
Marrow. raw	45
Lettuce. Iceberg. raw	45
Parsnip. raw	97
Gherkins. pickled. drained	45
Okra. boiled in unsalted water	45
Fennel. Florence. boiled in salted water	45
Fennel. Florence. raw	45
Curly kale. boiled in salted water	45
Curly kale. raw	45
Cucumber. raw	45
Courgette. fried in corn oil	45
Courgette. boiled in unsalted water	45
Courgette. raw	45
Brussels sprouts. frozen. boiled in unsalted water	45
Onions. pickled. drained	45
Onions. fried in corn oil	45
Swede. raw	72
Asparagus. boiled in salted water	45
Sweetcorn. on-the-cob. whole. boiled in unsalted water	55
Shallots. raw	45
Yam. boiled in unsalted water	37
Turnip. boiled in unsalted water	63
Turnip. raw	63
Tomatoes. fried in corn oil	45
Mustard and cress. raw	70
Swede. boiled in unsalted water	72
Peppers. capsicum. chilli. green. raw	45
Spring onions. bulbs and tops. raw	45
Spring greens. boiled in unsalted water	45
Peppers. capsicum. red. raw	45
Radish. red. raw	45
Pumpkin. boiled in salted water	75
Pumpkin. raw	75
Spinach. boiled in unsalted water	45
Peppers. capsicum. red. boiled in salted water	45
Spring greens. raw	45
Sweetcorn. baby. canned. drained	55
Peppers. capsicum. green. boiled in salted water	45
Peppers. capsicum. green. raw	45
Mint. fresh	45
Garam masala	70
Curry powder	70
Paprika	70
Parsley. fresh	70
Rosemary. dried	70
Mixed herbs. dried	70
Apricots. canned in juice	64
Fruit salad. homemade	55
Prunes. ready-to-eat	29
Raspberries. canned in syrup	45
Pineapple. canned in syrup	55
Raspberries. raw	45
Rhubarb. canned in syrup	70
Raisins	64
Rhubarb. stewed with sugar	63
Satsumas	42
Plums. canned in syrup	39
Damsons. raw	39
Pineapple. canned in juice	55
Pineapple. raw	59
Pears. canned in syrup	34
Pears. canned in juice	43
Pears. average. raw. peeled	38
Pears. average. raw	38
Peaches. canned in syrup	55
Prunes. canned in juice	55
Grapefruit. raw	25
Peaches. canned in juice	38
Grapefruit. canned in juice	48
Plums. average. raw	39
Peaches. raw	42
Oranges	42
Nectarines	42
Melon. watermelon	72
Melon. Canteloupe-type	72
Sultanas	58
Kiwi fruit	53
Strawberries. raw	40
Clementines	42
Apricots. canned in syrup	64
Plums. average. stewed with sugar	39
Dates. dried	61
Dates. raw	61
Tangerines	42
Mangoes. ripe. raw	51
Avocado. average	45
Currants	64
Cherry pie filling	51
Cherries. glace	22
Cherries. canned in syrup	45
Cherries. raw	22
Blackcurrants. raw	70
Blackberries. stewed with sugar	45
Dried mixed fruit	41
Bananas	52
Apples. cooking. stewed with sugar	45
Apricots. ready-to-eat	32
Apricots. raw	57
Apples. eating. average. raw. peeled	38
Apples. eating. average. raw	38
Apples. cooking. stewed without sugar	38
Apples. cooking. raw. peeled	38
Grapes. average	46
Blackberries. raw	40
Melon. Honeydew	72
Figs. dried	61
Paw-paw. raw	58
Passion fruit	38
Mixed peel	70
Melon. Galia	72
Mandarin oranges. canned in syrup	45
Mandarin oranges. canned in juice	42
Lychees. canned in syrup	79
Lychees. raw	79
Figs. ready-to-eat	61
Lemons. whole. without pips	70
Fruit cocktail. canned in juice	55
Grapefruit. canned in syrup	25
Guava. canned in syrup	45
Macadamia nuts. salted	24
Pistachio nuts. roasted and salted	24
Pine nuts	24
Peanuts. roasted and salted	14
Pecan nuts	24
Mixed nuts	24
Sesame seeds	70
Sunflower seeds	70
Tahini paste	70
Coconut milk	70
Chestnuts	70
Peanuts and raisins	21
Trail Mix	70
Brazil nuts	24
Coconut. creamed block	70
Coconut. desiccated	70
Hazelnuts	24
Marzipan. retail	63
Peanut butter. smooth	23
Peanuts. plain	14
Peanuts. dry roasted	14
Almonds	24
Marzipan. home-made	63
Cashew nuts. roasted and salted	27
Walnuts	24
Chocolate covered caramels	63
Chocolate. fancy and filled	45
Chocolate. milk	43
Chocolate. white	44
Twix	44
Chocolate. plain	45
Kit Kat	63
Creme egg	63
Bounty bar	63
Mars bar	65
Milky Way	45
Snickers	55
Smartie-type sweets	63
Cereal chewy bar	70
Fudge	70
Cereal crunchy bar	70
Turkish delight. without nuts	70
Toffees. mixed	70
Sherbert sweets	68
Peppermints	58
Liquorice allsorts	70
Fruit pastilles	78
Fruit gums/jellies	78
Chew sweets	78
Boiled sweets	68
Marshmallows	70
Corn snacks	63
Pork scratchings	70
Potato rings	85
Twiglets	83
Potato crisps	54
Potato crisps. low fat	54
Popcorn. candied	70
Breadsticks	72
Popcorn. plain	72
Tortilla chips	54
Lemon curd	51
Glucose liquid. BP	99
Marmalade	49
Jam. reduced sugar	51
Jam. fruit with edible seeds	51
Mincemeat	63
Chocolate nut spread	33
Chocolate spread	33
Honeycomb	70
Syrup. golden	63
Sugar. white	68
Sugar. Demerara	68
Jaggery	68
Ice cream sauce. topping	70
Jam. stone fruit	51
Honey	55
Lucozade	95
Tonic water	70
Lemonade	63
Ginger ale. dry	63
Cola	58
Fruit juice drink. carbonated. ready to drink	68
Tomato juice	38
Apple juice. unsweetened	40
Grape juice. unsweetened	48
Grapefruit juice. unsweetened	48
Lemon juice. fresh	50
Orange juice concentrate. unsweetened	52
Cranberry juice	59
Orange juice. unsweetened	52
Pineapple juice. unsweetened	46
Drinking chocolate powder. made up with whole milk	43
Coffee and chicory essence	70
Build-up powder. soup	70
Drinking chocolate powder. made up with semi-skimmed milk	43
Coffee. instant	70
Coffee. infusion. average	70
Milk shake powder	41
Coffeemate	34
Cocoa powder	45
Drinking chocolate powder	43
Horlicks powder	43
Instant drinks powder. malted	45
Fruit juice drink. low calorie. ready to drink	66
Lime juice cordial. undiluted	66
Fruit juice drink. ready to drink	66
Fruit drink. low calorie. undiluted	66
Fruit drink/squash. undiluted	66
Blackcurrant juice drink. undiluted	66
Shandy	63
Beer. bitter. average	70
Stout. Guinness	70
Pale ale. bottled	70
Lager. premium	70
Lager. alcohol-free	70
Brown ale. bottled	63
Strong ale/barley wine	70
Cider. sweet	70
Cider. dry	70
Sherry. sweet	70
Sherry. medium	70
Sherry. dry	70
Port	70
Liqueurs. low-medium strength	70
Liqueurs. high strength	70
Cream liqueurs	70
Vermouth. dry	70
Vermouth. sweet	70
White wine. sweet	70
Red wine	70
Rose wine. medium	70
White wine. dry	70
White wine. medium	70
White wine. sparkling	70
Tomato soup. cream of. canned. condensed. as served	45
Tomato soup. cream of. canned	45
Chicken soup. cream of. canned	45
Chicken soup. cream of. canned. condensed	45
Chicken soup. cream of. canned. condensed. as served	45
Low calorie soup. canned	45
Mushroom soup. cream of. canned	45
Oxtail soup. canned	45
Vegetable soup. canned	45
White sauce. sweet. made with semi-skimmed milk	34
White sauce. savoury. made with whole milk	34
Onion sauce. made with semi-skimmed milk	34
Cheese sauce. packet mix. made up with semi-skimmed milk	34
Cheese sauce. made with semi-skimmed milk	34
Cheese sauce. made with whole milk	34
Bread sauce. made with semi-skimmed milk	34
White sauce. savoury. made with semi-skimmed milk	34
Yeast extract	70
Tomato puree	45
Meat extract	70
Yeast. dried	70
Vinegar	70
Stock cubes. chicken	70
Mustard. wholegrain	70
Mustard. smooth	70
Gravy instant granules	70
Stock cubes. vegetable	70
Gravy instant granules. made up	70
Tartare sauce	70
Worcestershire sauce	70
Piccalilli	70
Relish. corn/cucumber/onion	70
Tomato ketchup	70
Sweet and sour sauce. take-away	70
Horseradish sauce	70
Relish. burger/chilli/tomato	70
Soy sauce	70
Mint sauce	70
Curry sauce. canned	70
Cook-in-sauces. canned	70
Brown sauce. sweet	70
Barbecue sauce	70
Pasta sauce. tomato based	70
Sweet and sour sauce. canned	70
Tomato soup. dried. as served	45
Instant soup powder. dried. made up with water	45
Vegetable soup. dried. as served	45
Minestrone soup. dried. as served	44
Chicken noodle soup. dried. as served	45
Instant soup powder. dried	45
Mayonnaise. retail	70
Dips. sour-cream based	34
Dressing. French. fat free	70
Salad cream	70
Mayonnaise. reduced calorie	70
Dressing. French	70
Pickle. sweet	70
Chutney. tomato	55
Chutney. mango. oily	70
Salad cream. reduced calorie	70
Dressing. thousand island	70
Minestrone soup. canned	44
White bread. large. crusty	72
White bread. large. tin	72
White bread. fried	72
Cornmeal. sifted	69
Wholemeal bread. small. sliced	73
Wholemeal bread. small. unsliced	73
Grapenuts	70
Honey Smacks	70
Muesli. with extra fruit	67
Porridge. made with milk	51
Porridge. made with milk and water	51
Start	60
Weetos	70
Baby cereals. rice-based	85
Millet flour	70
Baby cereals. wheat-based	85
Rusks. plain	73
Rusks. wholemeal	73
Brandy snaps	70
Oatmeal. raw	70
Sandwich biscuits	63
Short-sweet biscuits	63
All-Bran loaf	73
Cake mix	63
Cherry cake	63
Chocolate cake	38
Chocolate cake. with butter icing	38
Coconut cake	63
Barley. pearl. raw	25
Fruit cake. rich. retail	63
Gateau	63
Gingerbread	70
Glutinous rice flour cakes. Chinese	83
Lardy cake	63
Rock cakes	63
Sponge cake. with butter icing	42
Swiss roll	38
Swiss rolls. chocolate. individual	38
Cheese pastry. cooked	67
Puff pastry. frozen. raw	59
Burfi	70
Choux buns	70
Crumpets. fresh	69
Semolina. raw	55
Doughnuts. custard-filled	76
Doughnuts. ring. iced	76
Eclairs. fresh	63
Halwa	70
Jam tarts	63
Mincemeat tart. one crust	63
Muffins	62
Muffins. bran	60
Rum baba	45
Scones. cheese	92
Scones. fruit	92
Scotch pancakes	67
Strawberry tartlets	63
Teacakes. fresh	72
Vanilla slices	45
Waffles	76
Apple pie. one crust	63
Apple pie. pastry top and bottom	63
Bakewell tart	63
Bread and butter pudding	63
Cheesecake	63
Christmas pudding	63
Crumble. with pie filling	63
Crumble. apple	63
Custard. made up with milk	43
Custard. made up with skimmed milk	43
Custard. canned	43
Custard. confectioners'	43
Flan case. pastry	45
Instant dessert powder. made up with milk	47
Instant dessert powder. made up with skimmed milk	47
Pancakes. sweet	67
Pancakes. sweet. made with skimmed milk	67
Sponge pudding	46
Sponge pudding. with dried fruit	46
Sponge pudding. with jam or treacle	46
Spotted dick	46
Suet pudding	45
Trifle. with Dream Topping	70
Couscous	65
Meat buns. Chinese	70
Pakoras	70
Pancakes. savoury	67
Pilau rice	63
Pizza	51
Samosas. meat	59
Samosas. vegetable	45
Yorkshire pudding. made with skimmed milk	67
White rice. flaked. raw	64
White rice. glutinous. raw	64
White rice. glutinous. boiled	63
White rice. parboiled	64
White rice. polished. raw	64
White rice. polished. boiled	64
Lasagna. raw	35
Noodles. fried	47
Noodles. plain. raw	47
Noodles. plain. boiled	47
Noodles. rice. dried	47
Breadcrumbs. homemade	72
Breadcrumbs. manufactured	72
Bulgur wheat	48
Brown bread. large. sliced	73
Brown bread. toasted	73
Hovis. average	72
Hovis. large. sliced	72
Hovis. large. unsliced	72
Hovis. small. unwrapped	72
Hovis. toasted	72
Malt bread	59
Milk bread	72
Soda bread	70
Tortillas. made with wheat flour	30
White bread. average	72
Cornmeal. sifted. raw	68
Prawns. fresh. raw	70
Sardine. canned in tomato sauce. whole contents	70
Squid. fresh. raw	70
Ackee. canned	45
Artichoke. globe. boiled	45
Aubergine/brinjal/eggplant. raw	45
Bamboo shoots. canned	45
Broccoli tops. raw	45
Carrots. raw	47
Cassava. fresh. raw	46
Gherkins. raw	45
Green banana/plantain/matoki. raw	40
Kantola. fresh. raw	45
Lettuce. raw	45
Hominy/maize grits. raw	70
Pepper. green. raw	45
Pepper. red/chilli. raw	45
Potatoes. old. raw	85
Spinach. fresh. raw	45
Spring onion. flesh of bulb only. raw	45
Spring onion. bulbs and tops. raw	45
Sweetcorn. on the cob. kernels only. raw	55
Sweetcorn. canned. kernels only	55
Tomato. fresh. raw	45
Water chestnuts. canned. drained solids only	45
Noodles. egg. dried. raw	47
Hummus. chickpea spread	6
Kidney beans. raw	28
Soya beans. raw	18
Soya bean curd/tofu. steamed	45
Soya milk	45
Rice. basmati. raw	43
Avocado. fresh. raw	45
Banana. raw	52
Dates. fresh. raw	61
Figs. fresh. raw	61
Mangoes. fresh. raw	51
Mangoes juice. canned	63
Melon. honeydew. raw	72
Melon. musk/cantaloupe. raw	72
Melon. water melon. raw	72
Passion fruit. raw	45
Rice. long grain. polished. raw	64
Pineapple. fresh. raw	59
Pineapple. canned in syrup. whole contents	55
Pomegranate. fruit. fresh. raw	63
Cashew nuts	25
Pistachio nuts	24
Rice. long grain. polished. boiled	64
Allspice powder	70
Cinnamon powder	70
Nutmeg powder	70
Pickle. gherkin. whole contents	45
Pickle. lime. oily. whole contents	45
Pickle. mango. oily. whole contents	45
Sauce. chilli	70
Sauce. oyster	70
Chicken curry. without bone	53
Chicken curry. with bone	53
Fish. oily/herring curry	53
Vermicelli. raw	48
Fish. white/haddock curry	53
Kidney beans. cooked dish	28
Mixed vegetable curry	45
Moong gram. whole. cooked dish	70
Bread. white. large	72
Sevyiaan. sweet	58
Bread. pitta. white	67
Milk cow's. evapourated. unsweetened	34
Yogurt. natural	35
Clams. canned. seasoned	70
Plaice. in crumbs. fried in sunflower oil	38
Plaice. in crumbs. frozen. fried in blended oil	38
Herring. pickled	70
Mackerel. canned in tomato sauce	70
Cod. in batter. fried in retail blend oil	70
Scampi. in breadcrumbs. frozen. fried in sunflower oil	38
Cod. coated in batter. frozen. baked	70
Clams. canned in brine. drained	70
Mussels. raw	70
Mussels. boiled. weighed with shells	70
Mussels. canned and bottled. drained	70
Scallops. steamed	70
Squid. raw	70
Squid. in batter. fried in sunflower oil	70
Squid. dried	70
Fish cakes. frozen	85
Fish cakes. grilled	85
Fish cakes. fried in lard	85
Fish cakes. fried in sunflower oil	85
Fish cakes. cod. homemade	85
Fish cakes. salmon. homemade	85
Fish fingers. cod. frozen	38
Fish fingers. cod. fried in lard	38
Fish fingers. cod. fried in sunflower oil	38
Fish fingers. economy. frozen	38
Fish pie	40
Mackerel pate. smoked	70
Pilau. prawn	63
Roe. herring. soft. fried in blended oil	70
Haddock. in batter. fried in blended oil	70
Haddock. in batter. fried in dripping	70
Haddock. in batter. fried in retail blend oil	70
Haddock. in batter. fried in sunflower oil	70
Haddock. in flour. fried in blended oil	70
Haddock. in flour. fried in blended oil. weighed with bones and skin	70
Haddock. in flour. fried in dripping	70
Haddock. in flour. fried in dripping. weighed with bones and skin	70
Haddock. coated in crumbs. frozen. raw	38
Haddock. smoked. poached	70
Halibut. poached	70
Halibut. poached. weighed with bones and skin	70
Apples. cooking. baked without sugar. flesh only	45
Gooseberries. dessert. raw	70
Grapefruit. raw. weighed with peel and pips	25
Grapes. weighed with pips	46
Greengages. stewed with sugar	70
Jambu fruit	63
Kiwi fruit. weighed with skin	53
Kumquats. raw	63
Lemons. peeled	45
Apples. eating. average. raw. weighed with core	38
Loganberries. raw	45
Apples. eating. average. raw. peeled. weighed with skin and	38
Melon. average	72
Apples. eating. dried	38
Melon. Galia. weighed whole	72
Melon. watermelon. weighed whole	72
Apples. eating. Cox's Pippin. raw	38
Nectarines. weighed with stones	42
Oranges. weighed with peel and pips	42
Apples. eating. Cox's Pippin. raw. weighed with core	38
Paw-paw. raw. weighed with skin and pips	59
Peaches. raw. weighed with stone	42
Apples. eating. Golden Delicious. raw	38
Pears. average. raw. weighed with core	38
Pears. average. raw. peeled. weighed with skin and core	38
Apples. eating. Golden Delicious. raw. weighed with core	38
Pears. William. raw	38
Apples. eating. Granny Smith. raw	38
Pineapple. dried	59
Plums. average. raw. weighed with stones	39
Plums. average. stewed with sugar. weighed with stones	39
Apples. eating. Granny Smith. raw. weighed with core	38
Plums. Victoria. raw	39
Plums. Victoria. raw. weighed with stones	39
Plums. yellow. raw	39
Plums. yellow. raw. weighed with stones	39
Pomegranate	63
Pomelo. weighed with peel and pips	45
Apples. eating. red dessert. raw	38
Prunes	29
Prunes. weighed with stones	29
Apples. eating. red dessert. raw. weighed with core	38
Quinces	70
Raspberries. stewed without sugar	45
Raspberries. frozen	45
Redcurrants. raw	45
Rhubarb. stewed without sugar	45
Satsumas. weighed with peel	42
Sharon fruit	45
Apricots. raw. weighed with stones	57
Strawberries. frozen	40
Tangerines. weighed with peel and pips	42
Apple juice concentrate. unsweetened	40
Grape juice concentrate	48
Lime juice. fresh	50
Mango juice. canned	40
Orange juice. freshly squeezed	52
Orange juice. freshly squeezed. weighed as whole fruit	52
Passion fruit juice	45
Pineapple juice concentrate. unsweetened	46
Pomegranate juice. fresh	63
Prune juice	40
Almonds. weighed with shells	24
Almonds. toasted	24
Cashew nuts. plain	25
Coconut. fresh	45
Apricots. dried	32
Mixed nuts and raisins	44
Peanut butter. wholegrain	23
Peanuts. plain. weighed with shells	14
Apricots. dried. stewed without sugar	45
Pistachio nuts. roasted and salted. weighed with shells	24
Pumpkin seeds	70
Quinoa	53
Sunflower seeds. toasted	70
Tigernuts	45
Avocado. average. weighed with skin and stone	45
Avocado. Fuerte	45
Avocado. Fuerte. weighed with skin and stone	45
Avocado. Hass	45
Avocado. Hass. weighed with skin and stone	45
Banana chips	52
Bananas. weighed with skin	52
Blackberry and apple. stewed with sugar	45
Blackberry and apple. stewed without sugar	45
Cashew fruit	70
Cherries. raw. weighed with stones	22
Clementines. weighed with peel and pips	42
Cranberries	70
Apples. cooking. baked with sugar. weighed with skin	45
Figs. raw	61
Horlicks powder. made up with skimmed milk	43
Milk shake. purchased	45
Milk shake powder. made up with whole milk	41
Milk shake powder. made up with semi-skimmed milk	43
Milk shake powder. made up with skimmed milk	43
Ovaltine powder. made up with whole milk	45
Ovaltine powder. made up with semi-skimmed milk	45
Ovaltine powder. made up with skimmed milk	45
Cream. fresh. double	34
Cream. frozen. single	34
Cream. UHT. half	34
Cream. UHT. single	34
Cream. UHT. whipping	34
Cream. UHT. canned spray	34
Whole milk. pasteurised	34
Cheese. Feta	34
Fromage frais. very low fat	32
Processed cheese. smoked	34
Quark	34
Low fat yogurt. plain	35
Low fat yogurt. flavoured	35
Low fat yogurt. fruit	53
Low fat yogurt. muesli/nut	53
Low calorie yogurt	35
Greek yogurt. cows	35
Soya yogurt	45
Skimmed milk. pasteurised	48
Cornetto	64
Ice cream. dairy. flavoured	61
Ice cream. non-dairy. flavoured	61
Ice cream. non-dairy. mixes	61
Ice cream. non-dairy. reduced calorie	61
Ice cream. with cone	61
Ice cream. with wafers	61
Sorbet. lemon	34
Custard. egg	38
Buttermilk powder	45
Fruit fool	45
Jelly. made with whole milk	53
Jelly. made with semi-skimmed milk	53
Jelly. made with skimmed milk	48
Mousse. frozen	34
Margarine	70
Coffee Compliment	70
Cauliflower cheese	34
Cheese and potato pie	45
Cheese pastry	67
Cheese sauce. made with skimmed milk	34
Cheese sauce packet mix. made up with whole milk	34
Cheese sauce packet mix. made up with semi-skimmed milk	34
Cheese sauce packet mix. made up with skimmed milk	34
Mayonnaise	70
Mayonnaise. retail. reduced calorie	70
Quiche. Lorraine. wholemeal	45
Quiche. mushroom	45
Raita. yogurt and gram flour	45
White sauce. savoury. made with skimmed milk	48
White sauce packet mix	34
White sauce packet mix. made up with whole milk	34
White sauce packet mix. made up with semi-skimmed milk	34
White sauce packet mix. made up with skimmed milk	34
Egg fried rice	63
Omelette. Spanish	70
Souffle. cheese	45
Macaroon	63
Soya milk. plain	70
Soya milk. flavoured	40
Cocoa powder. made up with whole milk	41
Cocoa powder. made up with semi-skimmed milk	43
Cocoa powder. made up with skimmed milk	43
Semi-skimmed milk. pasteurised	34
Drinking chocolate powder. made up with skimmed milk	43
Foam sweets	68
Halva. carrot	45
Liquorice shapes	70
Nougat	45
Peppermint creams	68
Turkish delight. with nuts	70
Corn and starch snacks	63
Maize and rice flour snacks	70
Potato crisps. crinkle cut	54
Potato crisps. jacket	54
Potato crisps. square	54
Potato crisps. thick-cut	54
Potato crisps. thick. crinkle-cut	54
Pretzels	83
Wheat crunchies	54
Coffee. infusion. strong	70
Coffee. infusion. weak	70
Coffee. infusion. average. with single cream	34
Coffee. infusion. average. with whole milk	34
Coffee. infusion. average. with semi-skimmed milk	34
Coffee. instant. made up with water and whole milk	34
Coffee. instant. made up with water and semi-skimmed milk	34
Coffee and chicory essence. with water	70
Coffee. Irish	70
Tea. infusion. average. with whole milk	34
Tea. infusion. average. with semi-skimmed milk	34
Tea. Chinese. leaves. infusion	70
Tea. herbal. infusion	70
Tea. lemon. instant powder	70
Tea. lemon. instant powder. with water	70
Dr Pepper	58
Soda. cream	63
Barley water. concentrated. made up	66
Blackcurrant juice drink. concentrated	66
Blackcurrant juice drink. concentrated. made up	66
Fruit drink/squash. concentrated	66
Fruit drink/squash. concentrated. made up	66
Fruit drink. low calorie. concentrated	66
Fruit drink. low calorie. concentrated. made up	66
High juice drink. concentrated	66
High juice drink. concentrated. made up	66
Lemonade. homemade	66
Lime juice cordial. concentrated	66
Lime juice cordial. concentrated. made up	66
Milkshake syrup. concentrated. made up with semi-skimmed milk	34
Bitter	70
Bitter. low alcohol	70
Shandy. homemade	63
Champagne	70
Mulled wine. homemade	70
Fat spread 70% fat. polyunsaturated	70
Fat spread 60% fat. polyunsaturated	70
Advocaat	70
Carrot and orange soup	45
Fat spread 60% fat. with olive oil	70
Chicken noodle soup. dried	45
Gazpacho	45
Goulash soup	45
Instant soup powder	45
Fat spread 40% fat. not polyunsaturated	70
Instant soup powder. as served	45
Instant soup powder. calorie controlled	45
Instant soup powder. calorie controlled. as served	45
Lentil soup. canned	44
Lentil soup	44
Minestrone soup	44
Minestrone soup. dried	44
Fat spread 35-40% fat. polyunsaturated	70
Pea and ham soup	45
Potato and leek soup	63
Scotch broth	45
Fat spread 20-25% fat. not polyunsaturated	70
Vegetable soup	45
Vegetable soup. dried	45
Apple sauce. homemade	45
Fat spread 20-25% fat. polyunsaturated	70
Black bean sauce	70
Brown sauce. hot	70
Chilli sauce	70
Cranberry sauce	70
Curry paste	70
Fat spread 5% fat	70
Dressing. 'fat free'	70
Dressing. French. homemade	70
Dressing. low fat	70
Dressing. oil and lemon	70
Dressing. yogurt-based	34
Guacamole	70
Hollandaise sauce. homemade	0
Hot pepper sauce	70
Oyster sauce	70
Pasta sauce. white	45
Redcurrant jelly	53
Sandwich spread	70
Sauce. dry. casserole mix. made up	53
Sauce. tomato base. homemade	45
Chutney. apple. homemade	70
Chutney. mango. sweet	70
Chutney. mixed fruit	70
Chutney. tomato. homemade	70
Pickle. chilli. oily	45
Pickle. lime. oily	45
Pickle. mixed vegetables	45
Garlic puree	70
Stuffing mix. dried. made up	70
Stuffing. sage and onion. homemade	70
Tomatoes. sun dried	45
Vegetable puree	45
Baby fruit juice. fortified with vitamin C	52
Cabbage. dried	45
Courgette. dried	45
Mushroom. dried	45
Sweetcorn. dried	55
Icing. fondant	70
Sugar. brown	68
Sugar. icing	68
Syrup. golden. pouring	63
Syrup. maple	63
Chocolate covered bar with fruit/nut wafer/biscuit	45
Chocolate covered ice cream bar	45
Chocolate. cooking	45
Creme eggs	63
Truffles. mocha	45
Truffles. rum	45
Frankfurter with bun	72
Garlic sausage	70
Mortadella	70
Pepperami	70
Beef slices	70
Chicken in crumbs. stuffed with cheese and vegetables.  chilled/frozen. baked	70
Chicken breast in crumbs. chilled. raw	46
Chicken breast in crumbs. chilled. grilled	46
Chicken breast. marinated with garlic and herbs. chilled/frozen. baked	45
Chicken goujons. chilled/frozen. baked	70
Chicken kiev. frozen. baked	45
Chicken slices	70
Ham and pork. chopped. canned	70
Meat loaf. homemade	70
Minced beef in gravy. canned	70
Pastrami	70
Pork haslet	70
Pork slices	70
Rissoles. savoury	70
Turkey slices	70
Turkey steaks in crumbs. frozen. grilled	70
Beef casserole. canned	53
Beef curry	53
Beef curry. canned	53
Beef enchiladas	45
Beef olives	70
Beef stew. made with lean beef	53
Beef stew and dumplings	63
Beef Stroganoff	53
Bolognese sauce	53
Cannelloni. chilled/frozen. reheated	15
Chicken curry. chilled/frozen. reheated	53
Chicken fricassee	45
Chicken in sauce with vegetables. chilled/frozen. reheated	45
Chicken in white sauce. made with whole milk	45
Chicken korma	53
Chicken risotto	69
Chicken vindaloo	70
Chilli con carne. canned	45
Corned beef hash	63
Cottage/Shepherd's pie	66
Duck with pineapple	70
Lamb rogan josh	53
Lamb stir-fried with vegetables	63
Lemon chicken	70
Liver and onions. stewed	70
Minced beef. stewed	70
Minced beef. extra lean. stewed	70
Minced beef with gravy with/without onions. canned	70
Minced beef with vegetables. stewed	53
Moussaka	35
Pasta with ham and mushroom sauce	45
Pork and apple casserole	53
Pork and beef meatballs in tomato sauce	53
Pork and chicken chow mein	42
Pork chops in mustard and cream	70
Ham. premium	70
Pork spare ribs. 'barbecue style'	0
Pork. stir-fried with vegetables	70
Pork shoulder. cured. slices	70
Shepherd's pie	66
Shish kebabs. with onions and peppers	70
Spaghetti bolognese	52
Stuffed cabbage leaves	45
Stuffed peppers	45
Toad in the hole	67
Tripe and onions. stewed	70
Turkey and pasta bake	45
Wiener schnitzel	46
Beefburgers. homemade. fried	70
Beefburgers. homemade. grilled	70
Beefburgers. homemade. grilled. with bun	72
Beefburgers. low fat. chilled/frozen. grilled	70
Chicken burger. takeway	70
Quarterpounder. takeaway	72
Beef pie. chilled/frozen. baked	45
Beef steak pudding. homemade	63
Bridie/Scotch pie. individual	70
Chicken and mushroom pie. single crust. homemade	45
Cornish pastie. homemade	63
Pork pie. mini	45
Pork pie. sliced	45
Sausage rolls. flaky pastry. homemade	63
Pork sausages. chilled. raw	70
Pork sausages. frozen. raw	70
Pork sausages. frozen. grilled	70
Pork sausages. reduced fat. chilled/frozen. raw	70
Pork sausages. reduced fat. chilled/frozen. fried	70
Pork and beef sausages. chilled. raw	70
Pork and beef sausages. chilled. grilled	70
Pork and beef. economy sausages. chilled. fried	70
Pork and beef. economy sausages. chilled. grilled	70
Premium sausages. chilled. fried	70
Bierwurst	70
Bratwurst	70
Chorizo	70
Runner beans. boiled in salted water	45
Old potatoes. baked. flesh only. weighed with skin	85
Tofu. soya bean. fu juk	70
Marrowfat peas. canned. re-heated. drained	45
Peas. boiled in salted water	48
Old potatoes. boiled in salted water	85
Peas. dried. boiled in unsalted water	22
Peas. frozen. raw	48
Pease pudding. canned. re-heated. drained	70
Petit pois. frozen. boiled in salted water	48
Petit pois. canned. drained	48
Split peas. dried. boiled in unsalted water	45
Sugar-snap peas. raw	48
Sugar-snap peas. boiled in salted water	48
Alfalfa sprouts. raw	45
Old potatoes. mashed with margarine	85
Artichoke. globe. raw	45
Artichoke. globe. boiled. weighed as served	45
Asparagus. boiled. weighed as served	45
Asparagus. canned. re-heated. drained	45
Bamboo shoots. canned. drained	45
Broccoli. green. boiled in salted water	45
Broccoli. green. frozen. boiled in unsalted water	45
Broccoli. purple sprouting. boiled in salted water	45
Broccoli. purple sprouting. boiled in unsalted water	45
Brussels sprouts. boiled in salted water	45
Cabbage. boiled in salted water. average	45
Cabbage. frozen. boiled in unsalted water	45
Cabbage. Chinese. raw	45
Cabbage. red. raw	45
Cabbage. red. boiled in salted water	45
Cabbage. Savoy. raw	45
Cabbage. Savoy. boiled in salted water	45
Cabbage. summer. raw	45
Cabbage. summer. boiled in salted water	45
Cabbage. white. boiled in salted water	45
Carrot juice	43
New potatoes. boiled in salted water	63
Carrots. old. boiled in salted water	47
Carrots. young. boiled in salted water	47
Cauliflower. boiled in salted water	45
Cauliflower. frozen. boiled in unsalted water	45
Celeriac. raw	45
Celeriac. boiled in salted water	45
Chard. Swiss. raw	45
Chard. Swiss. boiled in unsalted water	45
Chicory. boiled in salted water	45
Chips. crinkle cut. frozen. fried in corn oil	75
Endive. raw	45
Ginger root. raw	70
Horseradish. raw	70
Jackfruit. raw	70
Leeks. boiled in salted water	45
Lettuce. butterhead. raw	45
Lettuce. Cos. raw	45
Chips. thick cut. frozen. fried in corn oil	75
Lotus tubers. raw	45
Mixed vegetables. canned. re-heated. drained	45
Mixed vegetables. stir-fry type. frozen. fried in blended	45
Mushrooms. common. boiled in salted water	45
Mushrooms. shiitake. cooked	45
Mustard leaves. raw	45
Oven chips. thick cut. frozen. baked	75
Onions. baked	45
Onions. boiled in unsalted water	45
Peppers. capsicum. chilli. red. raw	45
Peppers. capsicum. yellow. raw	45
Quorn. myco-protein	70
Spinach. boiled in salted water	45
Spring onions. bulbs only. raw	45
Squash. acorn. raw	45
Squash. butternut. baked	45
Sweet potato. baked	61
Sweetcorn. baby. fresh and frozen. boiled in salted water	55
Sweetcorn. kernels. boiled in salted water	55
Sweetcorn. kernels. boiled in unsalted water	55
Sweetcorn. on-the-cob. whole. boiled in salted water	55
Taro leaves. steamed	70
Tomatoes. cherry. raw	45
Turnip. boiled in salted water	63
New potatoes. in skins. boiled in salted water	63
Old potatoes. mashed with hard margarine	85
Old potatoes. mashed with soft margarine	85
Old potatoes. mashed with polyunsatd. margarine	102
Chips. homemade. fried in sunflower oil	75
Chips. retail. fried in corn oil	75
Chips. retail. fried in sunflower oil	75
Aubergine. fried in blended oil	45
Courgette. fried in blended oil	45
Onions. fried in butter	45
Basil. fresh	70
Basil. dried. ground	70
Baked beans. canned in tomato sauce	40
Chives. fresh	45
Coriander leaves. fresh	70
Coriander leaves. dried	45
Curry powder. mixed flavours	70
Dill. fresh	45
Baked beans. canned in tomato sauce. reduced sugar	40
Ginger. fresh	70
Ginger. ground	70
Mint. dried	45
Oregano. dried. ground	70
Saffron	70
Tamarind pulp	70
Tarragon. fresh	70
Thyme. fresh	45
Baked beans. canned in tomato sauce. with pork sausages	48
Beansprouts. mung. boiled in salted water	45
Beansprouts. mung. canned. drained	45
New potatoes. frozen. `roast' in corn oil	63
Broad beans. raw	79
Broad beans. boiled in salted water	79
Broad beans. boiled in unsalted water	79
Broad beans. canned. re-heated. drained	79
Butter beans. dried. boiled in unsalted water	31
Chilli beans. canned. re-heated	28
New potatoes. chipped. fried in corn oil	75
Green beans/French beans. boiled in salted water	45
Green beans/French beans. boiled in unsalted water	45
Green beans/French beans. canned. re-heated. drained	45
Haricot beans. dried. raw	45
Lentils. green and brown. whole. dried. boiled in salted	29
Curry. chick pea dahl and spinach. with vegetable oil	45
Curry. lentil. red/masoor dahl. with vegetable oil	45
Curry. lentil. red/masoor dahl. Punjabi	45
Curry. lentil. red/masoor dahl and tomato. Punjabi	45
Curry. okra	53
Curry. spinach	53
Curry. vegetable. frozen mixed vegetables	45
Curry. vegetable. in sweet sauce	45
Curry. vegetable. Pakistani	45
Flan. broccoli	45
Flan. broccoli. wholemeal	45
Flan. spinach. wholemeal	45
Lasagne. spinach	20
Lasagne. vegetable	20
Leeks in cheese sauce. made with whole milk	45
Leeks in cheese sauce. made with semi-skimmed milk	45
Leeks in cheese sauce. made with skimmed milk	45
Lentil and potato pie	63
Aubergine. stuffed with rice	63
Lentil and rice roast	45
Nut croquettes. fried in sunflower oil	45
Nut and rice roast	45
Nut. mushroom and rice roast	45
Okra with tomatoes and onion. Greek	45
Okra with tomatoes and onion. West Indian	45
Pakora/bhajia. aubergine. fried in vegetable oil	45
Pakora/bhajia. cauliflower. fried in vegetable oil	45
Pakora/bhajia. onion. fried in vegetable oil	45
Pakora/bhajia. onion. retail	45
Pakora/bhajia. spinach. fried in vegetable oil	45
Peppers. stuffed with rice	63
Peppers. stuffed with vegetables. cheese topping	45
Pie. Quorn and vegetable	66
Pie. spinach	45
Pilaf. rice with spinach	63
Pilau. vegetable	63
Pizza. cheese and tomato	51
Potato cakes. fried in vegetable oil	85
Potatoes. duchesse	74
Potatoes with eggs	85
Quorn korma	45
Ratatouille	45
Rice and pigeon peas	45
Rice and red kidney beans	45
Salad. beetroot	64
Salad. carrot and nut with mayonnaise. retail	45
Salad. Greek	45
Salad. pasta	43
Salad. pasta. wholemeal	45
Salad. potato. with French dressing	45
Salad. potato. with reduced calorie dressing. retail	45
Aubergine. stuffed with vegetables. cheese topping	45
Salad. tomato and onion	45
Salad. vegetable. canned	45
Sauce. curry. onion. with butter	45
Sauce. curry. sweet	45
Sauce. tomato base	45
Sauce. tomato and mushroom	45
Soya mince. granules	45
Tomatoes. stuffed with rice	63
Vegebanger mix. made up with water and egg	45
Vegetable pate	45
Vegetable stir fry mix. fried in corn oil	63
Vegetable stir fry mix. fried in sunflower oil	63
Vine leaves. stuffed with rice	63
Broccoli in cheese sauce. made with semi-skimmed milk	34
Casserole. bean and mixed vegetable	45
Casserole. bean and root vegetable	45
Cauliflower in white sauce. made with whole milk	34
Beanburger. red kidney bean. fried in vegetable oil	45
Chilli. Quorn	45
Cho cho fritters. fried in vegetable oil	70
Corn fritters. fried in vegetable oil	70
Crumble. vegetable in milk base	63
Crumble. vegetable in milk base. wholemeal	63
Crumble. vegetable in tomato base	63
Crumble. vegetable in tomato base. wholemeal	63

The Glycemic Index (GI) Database of Foods grants users access to comprehensive data tables that encompass the glycemic index values of various foods. This valuable resource was developed by esteemed researchers affiliated with the School of Molecular Biosciences at the University of Sydney.

What does Glycemic Index (GI) mean?

The Glycemic Index (GI) is a measure that ranks carbohydrates in food based on their effect on blood glucose levels. It is a numerical scale ranging from 0 to 100, with higher values indicating a more rapid increase in blood sugar after consuming a particular food. Foods with a high GI are digested and absorbed quickly, causing a sharp rise in blood sugar levels. On the other hand, foods with a low GI are digested and absorbed more slowly, resulting in a gradual and steady increase in blood sugar. The GI is particularly relevant for individuals with diabetes or those seeking to manage their blood sugar levels effectively.

How to know the glycemic index of a product?

To determine the glycemic index (GI) of a specific food product, you can follow these steps:

1. Check Online Databases: There are several reliable online databases that provide GI values for various foods. Examples include the official database maintained by the University of Sydney or other reputable sources dedicated to GI research. Search for the specific food item in these databases to find its GI value.

2. Consult GI Reference Books: There are books available that compile GI values for a wide range of foods. These reference books can provide comprehensive information on the GI of various food items.

3. Use Glycemic Index Testing Services: Some laboratories or organizations offer glycemic index testing services. They conduct scientific tests to determine the GI of specific food products. This method may be more applicable for food manufacturers or those seeking precise GI values for their products.

4. Consider Similar Foods: If the exact GI value for a specific product is not available, you can often find the GI value of similar foods. Look for foods with similar ingredients, cooking methods, and nutrient profiles to estimate the GI value of the product in question.

5. Use GI Guidelines: In some cases, you can make an educated guess about the GI of a product based on general guidelines. Foods high in sugar or refined carbohydrates tend to have a higher GI, while foods high in fiber, protein, and fat typically have a lower GI.

It's important to note that the GI value of a food can vary based on factors such as ripeness, cooking time, processing methods, and food combinations. It's best to refer to reliable sources and consult with healthcare professionals or registered dietitians for personalized advice on using the glycemic index to guide your dietary choices.

What is the recommended daily intake of Glycemic Index (GI) foods?

There is no specific recommended daily intake of Glycemic Index (GI) foods. The GI is a measure that ranks carbohydrates in foods based on their effect on blood glucose levels. Instead of focusing on the daily intake of GI foods, it is generally recommended to follow a balanced and varied diet that includes a mix of low, medium, and high GI foods.

The key is to prioritize overall dietary patterns that promote stable blood sugar levels, such as:

1. Include Low GI Foods: Incorporate a variety of low GI foods in your meals and snacks. These include non-starchy vegetables, whole grains, legumes, nuts, and seeds. Low GI foods are digested and absorbed more slowly, resulting in a gradual rise in blood sugar levels.

2. Combine Foods Wisely: When consuming higher GI foods, consider combining them with protein, healthy fats, or fiber-rich foods. This can help slow down the digestion and absorption of carbohydrates, reducing the overall glycemic response.

3. Portion Control: Pay attention to portion sizes to manage the total amount of carbohydrates consumed, regardless of their GI. Controlling portion sizes can help maintain stable blood sugar levels.

4. Individualized Approach: It's important to note that everyone's response to GI foods can vary. Factors like metabolism, activity level, and overall health can influence how the body processes carbohydrates. Work with a healthcare professional or registered dietitian who can provide personalized guidance based on your specific needs and goals.

Remember that the overall quality of your diet, including factors like nutrient composition, fiber content, and overall balance, is crucial for optimal health. The GI can be a helpful tool in meal planning, but it should not be the sole focus when considering your daily food choices.

Low Glycemic Index (GI) foods for weight loss

Incorporating low Glycemic Index (GI) foods into your diet can be beneficial for weight loss. These foods tend to have a slower impact on blood sugar levels, which can help regulate appetite, promote fullness, and prevent sudden spikes and crashes in energy. Here are some low-GI foods that can support weight loss:

1. Non-Starchy Vegetables: Fill your plate with vegetables like broccoli, spinach, kale, cauliflower, zucchini, and peppers. These are low in calories and carbohydrates while providing essential nutrients and fiber.

2. Whole Grains: Opt for whole grain options such as oats, quinoa, brown rice, barley, and whole wheat bread. These provide more fiber and nutrients compared to refined grains, promoting satiety and helping you feel full for longer.

3. Legumes: Include legumes like lentils, chickpeas, black beans, and kidney beans in your meals. They are high in fiber and protein, which can aid in appetite control and contribute to a feeling of fullness.

4. Nuts and Seeds: Snack on almonds, walnuts, chia seeds, flaxseeds, and pumpkin seeds. These provide healthy fats, protein, and fiber, making them satisfying and beneficial for weight management.

5. Lean Proteins: Choose lean protein sources such as skinless poultry, fish, tofu, and Greek yogurt. Protein is known to increase satiety and support muscle maintenance during weight loss.

6. Berries: Enjoy berries like strawberries, blueberries, raspberries, and blackberries. They are low in calories and carbohydrates while offering antioxidants and fiber.

7. Healthy Fats: Incorporate moderate amounts of healthy fats from sources like avocados, olive oil, nuts, and seeds. These can enhance the flavor of meals and promote feelings of satisfaction.

Remember, weight loss is a holistic process that involves overall calorie balance, portion control, regular physical activity, and a balanced diet. While low-GI foods can be a helpful component, it's essential to focus on overall dietary quality and individualized nutritional needs. Consulting with a registered dietitian or healthcare professional can provide personalized guidance for your weight loss journey.

Low Glycemic Index (GI) foods for bodybuilding

When it comes to bodybuilding, incorporating low Glycemic Index (GI) foods into your diet can provide sustained energy and support muscle growth and recovery. Here are some low-GI foods that can be beneficial for bodybuilders:

1. Sweet Potatoes: These are a nutrient-dense carbohydrate source with a low GI. They provide complex carbohydrates, vitamins, and minerals, making them ideal for fueling workouts and replenishing glycogen stores.

2. Quinoa: This grain is rich in protein, fiber, and essential amino acids. It has a lower GI compared to traditional grains and can provide sustained energy for intense training sessions.

3. Brown Rice: It is a whole grain that provides complex carbohydrates, fiber, and essential nutrients. It offers a steady release of energy and can support muscle recovery.

4. Oatmeal: This breakfast staple is a great source of complex carbohydrates and fiber. It provides a slow release of energy and can be a nutritious option pre-workout.

5. Legumes: Foods like lentils, chickpeas, and black beans are rich in protein, fiber, and complex carbohydrates. They can support muscle growth and provide a sustained energy release.

6. Greek Yogurt: This high-protein dairy product contains minimal carbohydrates and has a low GI. It can contribute to muscle repair and recovery.

7. Berries: Options like strawberries, blueberries, and raspberries are low in sugar and high in fiber, antioxidants, and vitamins. They can be a nutritious addition to post-workout meals or snacks.

8. Nuts and Seeds: These provide healthy fats, protein, and fiber. They can be a convenient and nutrient-dense snack option for bodybuilders.

Remember, while low-GI foods can be valuable for sustained energy and overall nutrition, bodybuilders also need to consider their total macronutrient intake, including protein, carbohydrates, and fats. It's essential to work with a registered dietitian or sports nutritionist to develop a personalized meal plan that aligns with your bodybuilding goals and individual needs.

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