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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

Wellness & Nature Connection

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Frequently Asked Questions About Fruits Glycemic Index

Expert answers to common questions about fruits glycemic index values, diabetes management, and meal planning.

What fruits have the lowest glycemic index for diabetes management?

The best low glycemic index fruits for diabetes are: Yellow gooseberry, Black currant - fresh berry, Physalis. These fruits have GI values of 15 or lower, causing minimal blood sugar spikes. Low GI fruits are ideal for diabetic meal planning, weight management, and sustained energy throughout the day.

Which fruits should diabetics avoid due to high glycemic index?

Diabetics should limit high GI fruits such as: Lychee - canned syrup, Watermelon, Dates. These fruits have glycemic index values above 70, causing rapid blood sugar spikes. If consuming high GI fruits, pair them with protein, healthy fats, or fiber to slow glucose absorption and minimize blood sugar impact.

How does the glycemic index of fruits affect blood sugar levels?

The glycemic index of fruits measures how quickly they raise blood glucose after eating. Low GI fruits (≤55) cause gradual blood sugar rises, while high GI fruits (≥70) trigger rapid spikes. This database includes 80 fruits with 62 low GI options, 14 medium GI, and 4 high GI choices to help you make informed decisions.

What are the best fruits glycemic index substitutions for diabetics?

For better blood sugar control, replace high GI fruits with low GI alternatives from our Fruits database. For example, Yellow gooseberry (GI: 15) is an excellent substitute for Lychee - canned syrup (GI: 79). Browse our complete fruits glycemic index chart to find diabetes-friendly substitutions.

How many fruits in this database have low glycemic index values?

Our Fruits glycemic index database contains 80 foods, with 62 fruits classified as low GI (≤55), 14 as medium GI (56-69), and 4 as high GI (≥70). The average glycemic index for fruits in our database is 42, helping you compare and choose the best options for your dietary needs.

Can I eat fruits with high glycemic index if I have diabetes?

Yes, diabetics can occasionally eat high GI fruits, but portion control and food combining are crucial. Pair high glycemic fruits with protein sources, healthy fats, or low GI vegetables to slow glucose absorption. Monitor your blood sugar response and consult with your healthcare provider. Our Fruits glycemic index chart helps identify which fruits require more careful management.

What's the average glycemic index of fruits in this database?

The average glycemic index of fruits in our database is 42. However, individual fruits vary significantly - from 15 (Yellow gooseberry) to 79 (Lychee - canned syrup). This 80-food fruits glycemic index database allows you to compare specific options and make choices aligned with your blood sugar management goals.

How should I use this fruits glycemic index chart for meal planning?

Use this Fruits glycemic index database to plan balanced meals by selecting low to medium GI fruits (≤69). Prioritize the 62 low GI options for stable blood sugar. Check glycemic load (GL) alongside GI for portion-appropriate choices. Combine fruits with protein and fiber for optimal glucose control. Our searchable database of 80 fruits with complete nutrition data makes diabetic meal planning straightforward.