The FatTonic Food Index

100 AvocadoFruit · 1/2 fruit (100g) 0 GL 100 BroccoliVegetables · 1 cup (90g) 1 GL 100 SpinachVegetables · 2 cups (60g) 0 GL 100 CauliflowerVegetables · 1 cup (100g) 0 GL 100 ChickpeasLegumes · 1 cup (164g) 9 GL 100 LentilsLegumes · 1 cup cooked (198g) 8 GL 100 Black BeansLegumes · 1 cup (172g) 5 GL 100 Kidney BeansLegumes · 1 cup (177g) 6 GL 100 Chicken BreastProtein · 100g cooked 0 GL 100 SalmonProtein · 100g cooked 0 GL 100 EggsProtein · 2 large (100g) 0 GL 100 AlmondsNuts & Seeds · 28g (23 nuts) 0 GL 100 WalnutsNuts & Seeds · 28g 0 GL 100 Chia SeedsNuts & Seeds · 28g 0 GL 100 Coffee (Black)Drinks · 1 cup 0 GL 100 Green TeaDrinks · 1 cup 0 GL 100 CabbageVegetables · 1 cup shredded (89g) 0 GL 100 EdamameLegumes · 1 cup (155g) 1 GL 100 PistachiosNuts & Seeds · 1 oz (28g) 1 GL 100 BlackberriesFruit · 1 cup (144g) 2 GL 100 RaspberriesFruit · 1 cup (123g) 2 GL 100 Green BeansVegetables · 1 cup (125g) 1 GL 100 Split PeasLegumes · 1 cup cooked (196g) 6 GL 100 Navy BeansLegumes · 1 cup cooked (182g) 9 GL 100 Soybeans (Boiled)Legumes · 1 cup cooked (172g) 1 GL 100 PeanutsNuts & Seeds · 28g (about 30 nuts) 0 GL 100 ZucchiniVegetables · 1 cup sliced (124g) 0 GL 100 AsparagusVegetables · 1 cup (134g) 0 GL 100 Brussels SproutsVegetables · 1 cup (156g) 1 GL 100 KaleVegetables · 1 cup cooked (130g) 0 GL 100 Mushrooms (White)Vegetables · 1 cup (70g) 0 GL 100 Lima BeansLegumes · 1 cup cooked (170g) 8 GL 100 Cannellini BeansLegumes · 1 cup cooked (179g) 9 GL 100 Black-Eyed PeasLegumes · 1 cup cooked (165g) 9 GL 100 Turkey BreastProtein · 100g cooked 0 GL 100 ShrimpProtein · 100g cooked 0 GL 100 Sardines (Canned)Protein · 100g drained 0 GL 100 Pumpkin SeedsNuts & Seeds · 1 oz (28g) 0 GL 100 Passion FruitFruit · 3 fruits (54g) 2 GL 100 CucumberVegetables · 1 cup sliced (104g) 0 GL 100 Mung BeansLegumes · 1 cup cooked (202g) 9 GL 100 PecansNuts & Seeds · 1 oz (28g) 0 GL 100 HazelnutsNuts & Seeds · 1 oz (28g) 0 GL 100 Sunflower SeedsNuts & Seeds · 1 oz (28g) 0 GL 100 Flaxseed (Ground)Nuts & Seeds · 2 tbsp (14g) 0 GL 100 CodProtein · 100g cooked 0 GL 100 Sirloin SteakProtein · 100g cooked (lean) 0 GL 100 Tuna (Canned in Water)Protein · 100g drained 0 GL 100 Ricotta (Part-Skim)Dairy · 1/2 cup (124g) 1 GL 100 OkraVegetables · 1 cup cooked (160g) 0 GL 99 Cheese (Cheddar)Dairy · 40g 0 GL 99 Bell PepperVegetables · 1 cup chopped (149g) 1 GL 99 Cottage CheeseDairy · 1 cup (226g) 1 GL 99 Pinto BeansLegumes · 1 cup cooked (170g) 12 GL 99 EggplantVegetables · 1 cup cooked (99g) 1 GL 99 Mozzarella (Part-Skim)Dairy · 40g 0 GL 98 TomatoVegetables · 1 medium (120g) 1 GL 98 TofuProtein · 100g 0 GL 98 OnionVegetables · 1 medium (110g) 1 GL 97 Green PeasVegetables · 1 cup (145g) 7 GL 97 Greek Yogurt (Plain)Dairy · 170g 1 GL 97 HummusLegumes · 2 tbsp (30g) 0 GL 96 CarrotsVegetables · 1 cup (128g) 3 GL 96 Peanut Butter (Natural)Nuts & Seeds · 2 tbsp (32g) 1 GL 96 GuavaFruit · 1 cup (165g) 4 GL 93 StrawberriesFruit · 1 cup (150g) 3 GL 92 Butternut SquashVegetables · 1 cup cubed (205g) 8 GL 91 CashewsNuts & Seeds · 1 oz (28g) 2 GL 91 GrapefruitFruit · 1/2 medium (120g) 3 GL 90 Apricots (Fresh)Fruit · 3 apricots (105g) 3 GL 88 Soy Milk (Unsweetened)Drinks · 1 cup (240ml) 1 GL 87 PumpkinVegetables · 1 cup cooked (245g) 7 GL 87 Coconut WaterDrinks · 1 cup (240ml) 3 GL 85 OrangeFruit · 1 medium (130g) 5 GL 84 SteviaSweeteners · 1 tsp 0 GL 83 Popcorn (Air-popped)Snacks · 3 cups (24g) 8 GL 83 PeachFruit · 1 medium (150g) 5 GL 83 BulgurGrains & Bread · 1 cup cooked (180g) 12 GL 83 FalafelLegumes · 3 patties (51g) 5 GL 83 Almond Milk (Unsweetened)Drinks · 1 cup (240ml) 1 GL 83 Plums (Fresh)Fruit · 2 plums (132g) 5 GL 82 NectarineFruit · 1 medium (140g) 6 GL 81 Dark Chocolate (85%)Snacks · 30g 2 GL 81 PomegranateFruit · 1/2 cup arils (87g) 7 GL 80 Pearl BarleyGrains & Bread · 1 cup cooked (157g) 11 GL 80 KiwiFruit · 2 fruit (140g) 8 GL 80 Kefir (Plain)Dairy · 1 cup (240ml) 4 GL 79 PearFruit · 1 medium (178g) 8 GL 79 BeetrootVegetables · 1 cup cooked (170g) 8 GL 79 PapayaFruit · 1 cup cubed (145g) 8 GL 79 ClementineFruit · 2 clementines (148g) 7 GL 78 WatermelonFruit · 1 cup (150g) 8 GL 77 Milk (Whole)Dairy · 1 cup (240ml) 5 GL 76 Pumpernickel BreadGrains & Bread · 1 slice (32g) 6 GL 75 BlueberriesFruit · 1 cup (150g) 9 GL 75 CantaloupeFruit · 1 cup (160g) 8 GL 75 Steel-Cut OatsGrains & Bread · 1 cup cooked (234g) 12 GL 74 AppleFruit · 1 medium (180g) 8 GL 74 CornVegetables · 1 cup (165g) 14 GL 74 BuckwheatGrains & Bread · 1 cup cooked (170g) 13 GL 74 FarroGrains & Bread · 1 cup cooked (170g) 14 GL 73 Lychee (Fresh)Fruit · 10 fruits (100g) 8 GL 73 ParsnipVegetables · 1 cup cooked (156g) 11 GL 72 Sweet PotatoVegetables · 1 medium (130g) 14 GL 72 Baked BeansLegumes · 1/2 cup (130g) 8 GL 72 Flour TortillaGrains & Bread · 1 medium (49g) 7 GL 71 Oatmeal (Rolled Oats)Grains & Bread · 1 cup cooked (240g) 14 GL 71 Yam (Boiled)Vegetables · 1 cup cubed (136g) 17 GL 71 Honeydew MelonFruit · 1 cup diced (170g) 9 GL 70 PrunesFruit · 5 prunes (40g) 7 GL 69 Corn TortillaGrains & Bread · 2 tortillas (52g) 10 GL 69 Oat MilkDrinks · 1 cup (240ml) 7 GL 69 Multigrain BreadGrains & Bread · 2 slices (60g) 11 GL 69 Cassava (Boiled)Vegetables · 1/2 cup (100g) 12 GL 67 Whole Grain BreadGrains & Bread · 2 slices (60g) 12 GL 67 Maple SyrupSweeteners · 1 tbsp (20g) 7 GL 66 BeerDrinks · 1 can (355ml) 9 GL 65 PineappleFruit · 1 cup chunks (165g) 12 GL 65 Dried ApricotsFruit · 1/4 cup (40g) 7 GL 65 PersimmonFruit · 1 fruit (168g) 13 GL 64 QuinoaGrains & Bread · 1 cup cooked (185g) 18 GL 64 Rye BreadGrains & Bread · 2 slices (60g) 13 GL 64 Soba NoodlesGrains & Bread · 1 cup cooked (114g) 12 GL 64 Dragon FruitFruit · 1 cup (170g) 12 GL 63 MangoFruit · 1 cup (165g) 11 GL 61 Sourdough BreadGrains & Bread · 1 slice (50g) 13 GL 61 BananaFruit · 1 medium (120g) 15 GL 61 Potato ChipsSnacks · 28g 8 GL 61 Whole Wheat PastaGrains & Bread · 1 cup cooked (140g) 17 GL 61 Wild RiceGrains & Bread · 1 cup cooked (164g) 18 GL 61 Coconut SugarSweeteners · 1 tbsp (12g) 6 GL 60 Agave SyrupSweeteners · 1 tbsp (21g) 2 GL 59 CherriesFruit · 1 cup (150g) 14 GL 59 Saltine CrackersSnacks · 5 crackers (15g) 8 GL 58 Rice CakesSnacks · 2 cakes (18g) 12 GL 58 Tortilla ChipsSnacks · 28g (about 10 chips) 10 GL 56 HoneySweeteners · 1 tbsp (21g) 10 GL 56 Polenta (Cooked Cornmeal)Grains & Bread · 1 cup cooked (240g) 19 GL 54 CheeriosGrains & Bread · 1 cup (28g) 13 GL 53 Digestive BiscuitsSnacks · 2 biscuits (30g) 10 GL 51 GrapesFruit · 1 cup (150g) 15 GL 51 Bran FlakesGrains & Bread · 3/4 cup (30g) 14 GL 50 Pasta (White)Grains & Bread · 1 cup cooked (140g) 20 GL 49 Ice CreamSnacks · 1/2 cup (65g) 8 GL 49 Table SugarSweeteners · 1 tbsp (12g) 8 GL 49 MuesliGrains & Bread · 1/2 cup (60g) 19 GL 47 Dried FigsFruit · 1/4 cup (50g) 16 GL 46 Brown RiceGrains & Bread · 1 cup cooked (150g) 24 GL 46 Basmati RiceGrains & Bread · 1 cup cooked (150g) 23 GL 46 Special KGrains & Bread · 1 cup (31g) 15 GL 46 Chocolate Chip CookiesSnacks · 2 cookies (32g) 11 GL 45 Flavored YogurtDairy · 170g 11 GL 45 Hamburger BunGrains & Bread · 1 bun (52g) 15 GL 45 Shredded WheatGrains & Bread · 2 biscuits (44g) 23 GL 43 CouscousGrains & Bread · 1 cup cooked (157g) 22 GL 43 Rice NoodlesGrains & Bread · 1 cup cooked (176g) 21 GL 43 Grits (Corn)Grains & Bread · 1 cup cooked (240g) 21 GL 43 Granola BarSnacks · 1 bar (35g) 13 GL 42 English MuffinGrains & Bread · 1 muffin (57g) 18 GL 41 Milk ChocolateSnacks · 40g 10 GL 41 Pita Bread (White)Grains & Bread · 1 pita (60g) 18 GL 41 Baguette (White)Grains & Bread · 1/3 baguette (60g) 18 GL 40 DatesFruit · 2 dates (48g) 18 GL 40 White Potato (Baked)Vegetables · 1 medium (170g) 27 GL 40 Orange JuiceDrinks · 1 cup (240ml) 13 GL 40 WeetabixGrains & Bread · 2 biscuits (38g) 20 GL 39 CroissantGrains & Bread · 1 medium (60g) 17 GL 38 Millet (Cooked)Grains & Bread · 1 cup cooked (174g) 28 GL 38 Udon NoodlesGrains & Bread · 1 cup cooked (180g) 24 GL 38 Graham CrackersSnacks · 2 sheets (28g) 16 GL 37 PretzelsSnacks · 1 oz (30g) 19 GL 36 Rice MilkDrinks · 1 cup (240ml) 18 GL 34 White BreadGrains & Bread · 2 slices (60g) 21 GL 34 PancakesGrains & Bread · 2 medium (80g) 19 GL 33 CornflakesGrains & Bread · 1 cup (30g) 20 GL 33 Waffle (Frozen)Grains & Bread · 2 waffles (70g) 21 GL 32 MarshmallowsSnacks · 4 pieces (28g) 14 GL 30 Plantain (Boiled)Vegetables · 1 cup (150g) 25 GL 30 Apple JuiceDrinks · 1 cup (240ml) 12 GL 29 RaisinsFruit · small box (43g) 20 GL 28 Instant Ramen NoodlesGrains & Bread · 1 pack (85g) 25 GL 26 Instant OatmealGrains & Bread · 1 packet (40g) 22 GL 25 GnocchiGrains & Bread · 1 cup (150g) 29 GL 24 Sweetened GranolaSnacks · 1/2 cup (55g) 24 GL 24 Snickers BarSnacks · 1 bar (52g) 16 GL 22 White RiceGrains & Bread · 1 cup cooked (150g) 30 GL 22 Glazed DoughnutSnacks · 1 doughnut (60g) 21 GL 21 Instant Mashed PotatoVegetables · 1 cup (210g) 27 GL 21 Rice KrispiesGrains & Bread · 1 cup (33g) 24 GL 16 French FriesSnacks · 1 medium (117g) 32 GL 16 Energy DrinkDrinks · 1 can (250ml) 18 GL 16 Jelly BeansSnacks · 28g (about 10 beans) 20 GL 14 Naan BreadGrains & Bread · 1 piece (90g) 31 GL 7 Cranberry Juice CocktailDrinks · 1 cup (253g) 20 GL 3 BagelGrains & Bread · 1 plain (100g) 35 GL 1 Cola / SodaDrinks · 1 can (330ml) 22 GL 1 Jasmine RiceGrains & Bread · 1 cup cooked (150g) 41 GL 1 Sports DrinkDrinks · 1 bottle (500ml) 25 GL 1 Blueberry MuffinSnacks · 1 muffin (113g) 29 GL 1 Gummy CandySnacks · 15 pieces (40g) 31 GL – CrispbreadGrains & Bread · 2 slices (22g) · not rated – GL – GingerVegetables · 5 slices (11g) · not rated – GL – Karelian PastyGrains & Bread · 1 pasty (60g) · not rated – GL – LemonFruit · 1 medium (58g) · not rated – GL – LimeFruit · 1 lime (67g) · not rated – GL – LingonberriesFruit · 1 dl (60g) · not rated – GL