Fruits - Glycemic Index Database
Complete glycemic index guide for fruits. Compare 80 foods, find low GI options, and make diabetes-friendly choices.
80
Total Foods
62
Low GI (≤55)
14
Medium GI (56-69)
4
High GI (>70)
Best Fruits for Diabetes
Low glycemic index options that help maintain stable blood sugar
Fruits to Limit with Diabetes
High glycemic index foods that may cause blood sugar spikes
Fruits with Low Glycemic Index Chart (≤55) - Best for Blood Sugar Control
These fruits have a low glycemic index, causing a slow and steady rise in blood sugar. Ideal for diabetes management and sustained energy.
Yellow gooseberry
Fruits
GI 15
Glycemic Index15 (Low)
0
55
70
100
43
calories
12g
carbs
1.8
GL
Protein: 0.7gFat: 0.2g
Black currant - fresh berry
Fruits
GI 15
Glycemic Index15 (Low)
0
55
70
100
44
calories
7.3g
carbs
1.1
GL
Protein: 1gFat: 0.4g
Physalis
Fruits
GI 16
Glycemic Index16 (Low)
0
55
70
100
32
calories
3.9g
carbs
0.6
GL
Protein: 1gFat: 1g
Acerola, Barbados Cherry - fresh
Fruits
GI 20
Glycemic Index20 (Low)
0
55
70
100
32
calories
0.3g
carbs
0.1
GL
Protein: 0.4gFat: 7.7g
Lemon - Fresh Fruit
Fruits
GI 20
Glycemic Index20 (Low)
0
55
70
100
16
calories
3g
carbs
0.6
GL
Protein: 0.9gFat: 0.1g
Grapefruit
Fruits
GI 22
Glycemic Index22 (Low)
0
55
70
100
35
calories
0.2g
carbs
0
GL
Protein: 0.7gFat: 6.5g
Cherry plum
Fruits
GI 25
Glycemic Index25 (Low)
0
55
70
100
27
calories
0g
carbs
0
GL
Protein: 0.2gFat: 6.4g
Cherry - sweet, fresh
Fruits
GI 25
Glycemic Index25 (Low)
0
55
70
100
63
calories
16g
carbs
4
GL
Protein: 1.1gFat: 0.2g
Blueberry
Fruits
GI 25
Glycemic Index25 (Low)
0
55
70
100
35
calories
8.2g
carbs
2
GL
Protein: 1gFat: 0g
Pomelo, sheddock - fresh
Fruits
GI 25
Glycemic Index25 (Low)
0
55
70
100
32
calories
8.1g
carbs
2
GL
Protein: 0.6gFat: 0.1g
Blackberry - fresh berry
Fruits
GI 25
Glycemic Index25 (Low)
0
55
70
100
43
calories
10g
carbs
2.5
GL
Protein: 1.4gFat: 0.5g
Strawberries - fresh berries
Fruits
GI 25
Glycemic Index25 (Low)
0
55
70
100
32
calories
7.7g
carbs
1.9
GL
Protein: 0.7gFat: 0.3g
Raspberries - fresh berries
Fruits
GI 25
Glycemic Index25 (Low)
0
55
70
100
53
calories
12g
carbs
3
GL
Protein: 1.2gFat: 0.7g
Cloudberry - fresh berries
Fruits
GI 25
Glycemic Index25 (Low)
0
55
70
100
31
calories
6.8g
carbs
1.7
GL
Protein: 0.8gFat: 0g
Red currant - fresh berry
Fruits
GI 25
Glycemic Index25 (Low)
0
55
70
100
43
calories
7.7g
carbs
1.9
GL
Protein: 0.6gFat: 0.2g
Sweet cherry
Fruits
GI 25
Glycemic Index25 (Low)
0
55
70
100
50
calories
0.4g
carbs
0.1
GL
Protein: 1.2gFat: 10.6g
Goji berries
Fruits
GI 25
Glycemic Index25 (Low)
0
55
70
100
309
calories
53.4g
carbs
13.3
GL
Protein: 11.1gFat: 2.6g
Pear - fresh fruit
Fruits
GI 30
Glycemic Index30 (Low)
0
55
70
100
75
calories
15.5g
carbs
4.7
GL
Protein: 0.6gFat: 0.1g
Mandarin
Fruits
GI 30
Glycemic Index30 (Low)
0
55
70
100
53
calories
13g
carbs
3.9
GL
Protein: 0.8gFat: 0.3g
Passion fruit
Fruits
GI 30
Glycemic Index30 (Low)
0
55
70
100
97
calories
23g
carbs
6.9
GL
Protein: 2.2gFat: 0.7g
Sea buckthorn
Fruits
GI 30
Glycemic Index30 (Low)
0
55
70
100
52
calories
2.5g
carbs
0.8
GL
Protein: 0.9gFat: 5g
Pomelo
Fruits
GI 30
Glycemic Index30 (Low)
0
55
70
100
38
calories
10g
carbs
3
GL
Protein: 0.8gFat: 0g
Passion fruit, granadilla - fresh
Fruits
GI 30
Glycemic Index30 (Low)
0
55
70
100
68
calories
13.4g
carbs
4
GL
Protein: 2.4gFat: 0.4g
Tangerines, tangerines, satsuma - fresh
Fruits
GI 30
Glycemic Index30 (Low)
0
55
70
100
53
calories
13g
carbs
3.9
GL
Protein: 0.8gFat: 0.3g
Apricot
Fruits
GI 34
Glycemic Index34 (Low)
0
55
70
100
48
calories
11.1g
carbs
3.8
GL
Protein: 1.4gFat: 0.4g
Quince - fresh fruit
Fruits
GI 35
Glycemic Index35 (Low)
0
55
70
100
40
calories
9.8g
carbs
3.4
GL
Protein: 0.6gFat: 0.5g
Orange - fresh fruit
Fruits
GI 35
Glycemic Index35 (Low)
0
55
70
100
47
calories
11.7g
carbs
4.1
GL
Protein: 0.9gFat: 0.1g
Pomegranate - fresh
Fruits
GI 35
Glycemic Index35 (Low)
0
55
70
100
83
calories
19g
carbs
6.7
GL
Protein: 1.7gFat: 0g
Fresh Fig
Fruits
GI 35
Glycemic Index35 (Low)
0
55
70
100
74
calories
19.2g
carbs
6.7
GL
Protein: 0.7gFat: 0.3g
Dried apricots
Fruits
GI 35
Glycemic Index35 (Low)
0
55
70
100
260
calories
60.7g
carbs
21.2
GL
Protein: 3.5gFat: 1.4g
Nectarine - fresh fruit
Fruits
GI 35
Glycemic Index35 (Low)
0
55
70
100
48
calories
11.8g
carbs
4.1
GL
Protein: 0.9gFat: 0.2g
Prickly pear - fresh fruit
Fruits
GI 35
Glycemic Index35 (Low)
0
55
70
100
41
calories
9.6g
carbs
3.4
GL
Protein: 0.7gFat: 0.5g
Peach - fresh fruit
Fruits
GI 35
Glycemic Index35 (Low)
0
55
70
100
46
calories
11.3g
carbs
4
GL
Protein: 0.9gFat: 0.1g
Dried Peaches
Fruits
GI 35
Glycemic Index35 (Low)
0
55
70
100
254
calories
57.7g
carbs
20.2
GL
Protein: 3gFat: 0.4g
Plums - fresh
Fruits
GI 35
Glycemic Index35 (Low)
0
55
70
100
46
calories
11g
carbs
3.9
GL
Protein: 0.7gFat: 0.3g
Dried apples
Fruits
GI 35
Glycemic Index35 (Low)
0
55
70
100
231
calories
59g
carbs
20.6
GL
Protein: 2.2gFat: 0.1g
Applesauce - unsweetened
Fruits
GI 35
Glycemic Index35 (Low)
0
55
70
100
42
calories
11.3g
carbs
4
GL
Protein: 0.2gFat: 0.1g
An Apple
Fruits
GI 36
Glycemic Index36 (Low)
0
55
70
100
52
calories
14g
carbs
5
GL
Protein: 0.3gFat: 0.2g
Quince - canned, jelly without sugar
Fruits
GI 40
Glycemic Index40 (Low)
0
55
70
100
45
calories
9.6g
carbs
3.8
GL
Protein: 0.6gFat: 0.5g
Melon pear - pepino
Fruits
GI 40
Glycemic Index40 (Low)
0
55
70
100
80
calories
20g
carbs
8
GL
Protein: 0gFat: 0g
Pepino, melon pear
Fruits
GI 40
Glycemic Index40 (Low)
0
55
70
100
80
calories
20g
carbs
8
GL
Protein: 0gFat: 0g
Dried dates
Fruits
GI 40
Glycemic Index40 (Low)
0
55
70
100
292
calories
69.2g
carbs
27.7
GL
Protein: 2.5gFat: 0.5g
Prunes
Fruits
GI 40
Glycemic Index40 (Low)
0
55
70
100
240
calories
64g
carbs
25.6
GL
Protein: 2.2gFat: 0.4g
Pears - dried
Fruits
GI 43
Glycemic Index43 (Low)
0
55
70
100
249
calories
62.6g
carbs
26.9
GL
Protein: 2.3gFat: 0.6g
Dessert Banana - Green
Fruits
GI 45
Glycemic Index45 (Low)
0
55
70
100
137
calories
34.9g
carbs
15.7
GL
Protein: 1.5gFat: 0.7g
Platano - raw
Fruits
GI 45
Glycemic Index45 (Low)
0
55
70
100
122
calories
32g
carbs
14.4
GL
Protein: 1.3gFat: 0.4g
Grapes, green - raw
Fruits
GI 45
Glycemic Index45 (Low)
0
55
70
100
52
calories
12g
carbs
5.4
GL
Protein: 1gFat: 0g
Grapes, red - raw
Fruits
GI 45
Glycemic Index45 (Low)
0
55
70
100
69
calories
18g
carbs
8.1
GL
Protein: 0.7gFat: 0.2g
Cranberries - fresh
Fruits
GI 45
Glycemic Index45 (Low)
0
55
70
100
46
calories
12.2g
carbs
5.5
GL
Protein: 0.4gFat: 0.1g
Plantano - Raw
Fruits
GI 45
Glycemic Index45 (Low)
0
55
70
100
122
calories
30.2g
carbs
13.6
GL
Protein: 1.3gFat: 0.4g
Canned Grapefruit
Fruits
GI 47
Glycemic Index47 (Low)
0
55
70
100
36
calories
9.1g
carbs
4.3
GL
Protein: 0.6gFat: 0.1g
Tangerine - canned
Fruits
GI 47
Glycemic Index47 (Low)
0
55
70
100
37
calories
8.9g
carbs
4.2
GL
Protein: 0.6gFat: 0.3g
Banana
Fruits
GI 48
Glycemic Index48 (Low)
0
55
70
100
88
calories
21g
carbs
10.1
GL
Protein: 1.5gFat: 0.5g
Bananas - Dried
Fruits
GI 48
Glycemic Index48 (Low)
0
55
70
100
346
calories
88.3g
carbs
42.4
GL
Protein: 3.9gFat: 1.8g
Dried Fig
Fruits
GI 50
Glycemic Index50 (Low)
0
55
70
100
257
calories
57.9g
carbs
28.9
GL
Protein: 3.1gFat: 0.8g
Kiwi
Fruits
GI 50
Glycemic Index50 (Low)
0
55
70
100
61
calories
14.7g
carbs
7.3
GL
Protein: 1.1gFat: 0.5g
Lychee - fresh fruit
Fruits
GI 50
Glycemic Index50 (Low)
0
55
70
100
66
calories
15.2g
carbs
7.6
GL
Protein: 0.8gFat: 0.4g
Persimmon, persimmon eastern - fresh
Fruits
GI 50
Glycemic Index50 (Low)
0
55
70
100
66
calories
15.3g
carbs
7.7
GL
Protein: 0.5gFat: 0.3g
Blueberries
Fruits
GI 53
Glycemic Index53 (Low)
0
55
70
100
44
calories
7.6g
carbs
4
GL
Protein: 1.1gFat: 0.4g
Canned pears
Fruits
GI 55
Glycemic Index55 (Low)
0
55
70
100
65
calories
15.6g
carbs
8.6
GL
Protein: 0.2gFat: 0g
Medlar japanese plum
Fruits
GI 55
Glycemic Index55 (Low)
0
55
70
100
47
calories
10.4g
carbs
5.7
GL
Protein: 0.4gFat: 0.2g
Peach - canned in syrup
Fruits
GI 55
Glycemic Index55 (Low)
0
55
70
100
68
calories
14.7g
carbs
8.1
GL
Protein: 0.3gFat: 0.1g
Fruits with Medium Glycemic Index Chart (56-69) - Moderate Impact
These fruits have a moderate glycemic index. Best consumed with protein or fiber to minimize blood sugar impact.
Grapes
Fruits
GI 56
Glycemic Index56 (Medium)
0
55
70
100
69
calories
0.7g
carbs
9.6
GL
Protein: 17.2gFat: 0.2g
Mango
Fruits
GI 56
Glycemic Index56 (Medium)
0
55
70
100
60
calories
15g
carbs
8.4
GL
Protein: 0.8gFat: 0.4g
Grapes, black
Fruits
GI 59
Glycemic Index59 (Medium)
0
55
70
100
65
calories
18.7g
carbs
11
GL
Protein: 1.3gFat: 0.3g
Apricots - canned in syrup
Fruits
GI 60
Glycemic Index60 (Medium)
0
55
70
100
83
calories
21.5g
carbs
12.9
GL
Protein: 0.5gFat: 0.1g
Dessert Banana - ripe
Fruits
GI 60
Glycemic Index60 (Medium)
0
55
70
100
95
calories
21.8g
carbs
13.1
GL
Protein: 1gFat: 0.3g
Papaya - fresh
Fruits
GI 60
Glycemic Index60 (Medium)
0
55
70
100
48
calories
9.2g
carbs
5.5
GL
Protein: 0.6gFat: 0.1g
Dried fruits
Fruits
GI 60
Glycemic Index60 (Medium)
0
55
70
100
359
calories
83g
carbs
49.8
GL
Protein: 1gFat: 2.7g
Quince - canned, jelly with sugar
Fruits
GI 65
Glycemic Index65 (Medium)
0
55
70
100
50
calories
11g
carbs
7.2
GL
Protein: 0.6gFat: 0.5g
Pineapple - canned in syrup
Fruits
GI 65
Glycemic Index65 (Medium)
0
55
70
100
66
calories
15.6g
carbs
10.1
GL
Protein: 0.5gFat: 0.1g
Melon
Fruits
GI 65
Glycemic Index65 (Medium)
0
55
70
100
34
calories
8g
carbs
5.2
GL
Protein: 0.8gFat: 0.2g
Raisins
Fruits
GI 65
Glycemic Index65 (Medium)
0
55
70
100
299
calories
79.2g
carbs
51.5
GL
Protein: 3.1gFat: 0.5g
Raisins - red and gold
Fruits
GI 65
Glycemic Index65 (Medium)
0
55
70
100
301
calories
72g
carbs
46.8
GL
Protein: 2gFat: 0.5g
Breadfruit
Fruits
GI 65
Glycemic Index65 (Medium)
0
55
70
100
103
calories
27g
carbs
17.6
GL
Protein: 1.1gFat: 0.2g
Pineapple
Fruits
GI 66
Glycemic Index66 (Medium)
0
55
70
100
50
calories
13.1g
carbs
8.6
GL
Protein: 0.5gFat: 0.1g
Fruits with High Glycemic Index Chart (>70) - Quick Energy Source
These fruits have a high glycemic index, causing rapid blood sugar spikes. Use caution with diabetes - best for post-workout recovery or when quick energy is needed.
Platano - cooked
Fruits
GI 70
Glycemic Index70 (High)
0
55
70
100
155
calories
39.2g
carbs
27.4
GL
Protein: 1.5gFat: 0.2g
Dates
Fruits
GI 70
Glycemic Index70 (High)
0
55
70
100
274
calories
69.2g
carbs
48.4
GL
Protein: 2.5gFat: 0.5g
Watermelon
Fruits
GI 75
Glycemic Index75 (High)
0
55
70
100
30
calories
7.5g
carbs
5.6
GL
Protein: 0.6gFat: 0.1g
Lychee - canned syrup
Fruits
GI 79
Glycemic Index79 (High)
0
55
70
100
76
calories
18.7g
carbs
14.8
GL
Protein: 0.4gFat: 0.5g