Table 1.

Carbohydrate content and glycaemic index of representative foods

Food	Serving size (g)	Available carbohydrate* (g) per serving	Glycaemic index†	Glycaemic load
Rice, jasmine, boiled	120	32	86	28
Instant oat porridge/oatmeal	250	26	79	21
Rice, basmati, boiled	120	30	57	17
Potato, boiled	150	20	78	16
Breakfast cereal, flaked	30	22	72	16
Pasta, white or brown, boiled	120	31	49	15
Bread, white or brown	40	19	75	14
Traditional oat porridge	250	24	55	13
Fruit juice	250 mL	24	50	12
Fruit, tropical	120	16	58	9
Barley, boiled	120	34	28	9
Bread, wholemeal	40	13	54	7
Legumes, boiled	150	22	31	7
Fruit, temperate	120	14	42	6
Pumpkin, boiled	75	8	64	5
Milk	250 mL	12	32	4
Nuts	30	7	25	2

^*Available carbohydrate may vary depending on specific brand or country of origin

^†GI data are average values adapted from Atkinson et al¹⁴ and unpublished observations from the Sydney University Glycemic Index Research Service, 2018.