部分常见食物血糖生成指数(GI)

1、部分常见食物血糖生成指数（GI）食物类序号食物名称GI糖类 1葡萄糖100.02绵白糖83.83蔗糖65.04果糖23.05乳糖46.06麦芽糖105.07蜂蜜73.08胶质软糖80.09巧克力49.010MM巧克力32.011方糖65.0谷类及制品 12小麦（整粒，煮）41.013面条（小麦粉，湿）81.614面条（强化蛋白质，细，煮）27.015面条（全麦粉，细）37.016面条（白，细，干）41.017面条（硬质小麦粉，细，煮）55.018线面条（实心，细）35.019通心面（管状，粗）45.020面条（小麦粉，干，扁，粗）46.021面条（硬质小麦粉，干，加鸡蛋，粗）49.022面条（

2、硬质小麦粉，干，细）55.023馒头（富强粉）88.124粗麦粉65.025烙饼79.626油条74.927大米粥（普通）69.428大米饭83.229粘米饭（含直链淀粉高）50.030粘米饭（含直链淀粉低）88.031糙米饭70.032黑米饭55.033速食米饭87.034稻麸19.035糯米饭87.036大米糯米饭65.337黑米粥42.338大麦（整粒，煮）25.039大麦粉66.040黑麦（整粒，煮）34.041玉米（甜，煮）55.042玉米面（粗粉，煮粥）68.043玉米面粉（粗粉）50.944玉米糁粥51.845玉米片（市售）78.546玉米片（高纤维标签，市售）74.047小米（

3、煮饭）71.048小米粥61.549米饼82.050荞麦（黄）54.051荞麦面条59.352荞麦面馒头66.753燕麦麸55.0薯类、淀粉及制品 54马铃薯62.055马铃薯（煮）66.456马铃薯（烤）60.057马铃薯（蒸）65.058马铃薯（用微波炉烤）82.059马铃薯（烧烤，无油脂）85.060马铃薯泥73.061马铃薯粉条13.662马铃薯片（油炸）60.363甘薯山芋54.064甘薯（红，煮）76.765炸薯条60.066藕粉32.667苕粉34.568粉丝汤（豌豆）31.6豆类及制品 69黄豆（浸泡，煮）18.070黄豆（罐头）14.071黄豆面（有面粉）挂面66.672豆腐

4、（炖）31.973豆腐（冻）22.374豆腐干23.775绿豆27.276绿豆挂面33.477蚕豆（五香）16.978扁豆38.079扁豆（红，小）26.080扁豆（绿，小）30.081扁豆（绿，小，罐头）52.082小扁豆汤（罐头）44.083利马豆棉豆31.084利马豆（加5克蔗糖）30.085利马豆（加10克蔗糖）31.086利马豆（嫩，冷冻）32.087鹰嘴豆33.088鹰嘴豆（罐头）42.089咖喱鹰嘴豆（罐头）41.090青刀豆39.091青刀豆（罐头）45.092黑豆42.093罗马诺豆46.094黑豆汤64.095四季豆27.096四季豆（高压处理）34.097四季豆（罐头）5

5、2.0蔬菜类 98甜菜64.099胡萝卜金笋71.0100南瓜倭瓜，番瓜75.0101麝香瓜65.0102山药薯蓣51.0103雪魔芋17.0104芋头（蒸）芋艿，毛芋47.7105朝鲜藓15.0106芦笋15.0107绿菜花15.0108菜花15.0109芹菜15.0110黄瓜15.0111茄子15.0112鲜青豆15.0113莴笋（各种类型）15.0114生菜15.0115青椒15.0116西红柿15.0117菠菜15.0118西红柿汤38.0水果类及制品 119苹果36.0120美国苹果40.0121梨36.0122桃28.0123桃（罐头，含果汁）30.0124桃（罐头，含糖浓度低）5

6、2.0125桃（罐头，含糖浓度高）58.0126杏干31.0127杏（罐头，含淡味果汁）64.0128李子24.0129樱桃22.0130葡萄43.0131葡萄干64.0132葡萄（淡黄色，小，无核）56.0133猕猴桃52.0134柑43.0135柚25.0136巴婆果58.0137菠萝66.0138芒果55.0139芭蕉甘蔗，板蕉53.0140香蕉52.0141香蕉（生）30.0142西瓜72.0乳及乳制品 143牛奶27.6144牛奶（加糖和巧克力）34.0145牛奶（加人工甜味剂和巧克力）24.0146全脂牛奶27.0147脱脂牛奶32.0148低脂牛奶11.9149降糖奶粉26.01

7、50老年奶粉40.8151无糖奶粉47.6152酸奶（加糖）48.0153酸乳酪（普通）36.0154酸乳酪（低脂）33.0155酸乳酪（低脂，加人工舔味剂）14.0156豆奶19.0方便食品 157大米（即食，热水泡1分钟）46.0158大米（即食，煮6分钟）87.0159小麦片69.0160桂格燕麦片33.0161荞麦方便面53.2162即食羹69.4163营养饼65.7164全麦维（家乐氏）42.0165可可米（家乐氏）77.0166卜卜米（家乐氏）88.0167比萨饼60.0168汉堡包61.0169白面包87.9170面包（全麦粉）69.0171面包（粗面粉）64.0172面包（黑麦

8、粉）65.0173面包（小麦粉，高纤维）68.0174面包（小麦粉，去面筋）70.0175面包（小麦粉，含水果干）47.0176面包（50%80%碎小麦粒）52.0177面包（75%80%大麦粒）34.0178面包（50%大麦粒）46.0179面包（80%100%大麦粉）66.0180面包（黑麦粒）50.0181面包（45%50%燕麦麸）47.0182面包（80%燕麦粒）65.0183面包（混合谷物）45.0184新月形面包67.0185棍子面包90.0186燕麦粗粉饼干55.0187油酥脆饼干64.0188高纤维黑麦薄脆饼干65.0189竹芋粉饼干66.0190小麦饼干70.0191苏打饼干

9、72.0192格雷厄姆华饼干74.0193华夫饼干76.0194香草华夫饼干77.0195膨化薄脆饼干81.0196达能闲趣饼干47.1197达能牛奶香脆39.3198达能阳光饼干46.0199巧克力架49.0200重糖重油蛋糕540201酥皮糕点59.0202爆玉米花55.0203牛奶蛋糊（牛奶+淀粉+糖）43.0204黑五类粉57.9饮料类 205苹果汁41.0206水蜜桃汁32.7207巴梨汁（罐头）44.0208菠萝汁（不加糖）46.0209柚子汁（不加糖）48.0210橘汁52.0211葡萄汁48.0212可乐饮料40.3213芬达软饮料68.0214芬达34.0215冰激凌61.0216冰激凌（低脂）50.0217可乐软饮53±7218软饮/苏打饮料63.0混合膳食及其他 219馒头+芹菜炒鸡蛋48.6220馒头+酱牛肉49.4221馒头+黄油68.0222饼+鸡蛋炒木耳48.4223饺子（三鲜）28.0224包子（芹菜猪肉）39.1225硬质小麦粉肉馅馄饨39.0226牛肉面88.6227米饭