• 125
  •  
  •  
  •  
  •  

Are you scared that the simple sugars in fruits will spike your blood sugar? Glycemic index gives diabetics a good scale to determine which fruits are better than others, but it doesn’t paint the whole picture. Learn why, and see the lowest glycemic fruits, plus the best fruits for diabetics.

Some of the links on this page are affiliate links. I appreciate your support!

On This Page

Glycemic Index Definition
What Affects It
Interactive Glycemic Index Fruit Chart
Low Glycemic Fruits Chart
Lowering Glycemic Index
FAQs
Vegetables & More

Glycemic Index Definition

Glycemic index is a scale from 1 to 100 that shows how quickly or how slowly a food raises your blood sugar. Foods are assigned a value based on one serving eaten alone.

Low glycemic foods have a smaller effect on blood sugar than medium or high glycemic foods.

Here’s how the scale is broken into low, medium and high.

0 to 55 = Low glycemic
56 to 69 = Medium glycemic
70 to 100 = High glycemic

What Affects the Glycemic Index of a Food?

Glycemic index is determined by the food’s nutritional information like the number of carbohydrates, the type of carbohydrates (whether simple or complex), and the amount of fiber, fat, and protein in one serving.

Additionally, a food’s ripeness, processing, form (liquid or food, long or short grain), cooking method, and more affect its glycemic value.

Simple carbohydrates are already in their simplest form, so they enter the blood stream immediately when eaten. If a food has a significant amount of simple carbs, it is likely high glycemic.

Complex carbohydrates, on the other hand, need to be broken down into their simplest form, so they enter the blood stream at a slower rate.

When a food has other nutrients that the body needs to process, like fiber, fat, and protein, the break down is even slower, causing the carbohydrates to enter the blood stream at an even slower rate.

Glycemic Index Fruit Chart

This chart has the glycemic index, serving size, and basic nutritional information for common fruits at the grocery store; fresh and dried fruits. Any information left blank was either unavailable or unclear.

Caution

Be mindful that glycemic index alone should NOT be the deciding factor as to whether or not you can eat a certain fruit. Take a look at the total carbs, sugar and fiber.

For example, watermelon has a very high glycemic index of 76, but only 12g carbohydrates in 1 cup’s serving, whereas a small pear has a glycemic index of 39 and 23g carbs.

For this reason, manually calculating the glycemic index of a food isn’t worth your time.

This table is sorted by glycemic index (column A), from lowest to highest. You can resort it any way you prefer by clicking the arrows next to the column titles. You can also type into the search bar in the top right. Any data missing is unavailable. Data is always being added to this chart.
This table is sorted by glycemic index (column A), from lowest to highest. You can resort it any way you prefer by clicking the arrows next to the column titles. You can also type into the search bar in the top right. Any data missing is unavailable. Data is always being added to this chart.
Glycemic Index % Name Size Total Carbs (g) Net Carbs (g) Fiber (g) Sugars (g) Protein (g) Calories (kcal) Total Fat (g)
7 Nopales (prickly pear) 1 cup sliced 3 1 2 1 1 14 0
15 Avocado, black skin, fresh 12 3 9 1 3 218 20
15 Tomato, fresh 1 cup chopped or sliced 7 5 2 4 2 32 0
22 Cherry, fresh 1 cup pitted 25 22 3 20 2 97 0
24 Guava, fresh 1 cup 24 15 9 15 4 112 2
25 Blackberry, fresh 1 cup 14 6 7 7 2 62 1
25 Grapefruit, fresh 1 cup or 1 small grapefruit 19 17 2 16 1 74 0
26 Raspberry, fresh 1 cup 15 7 8 5 1 64 1
29 Apple, uncooked, dried 1 cup 57 7 50 49 1 209 0
29 Prunes, pitted, dried 1 prune 6 5 1 4 0 23 0
30 Apricot, uncooked, dried 1 cup 81 72 9 70 4 313 0
35 Peach, uncooked, dried 1 cup 98 85 13 67 6 382 0
39 Pear, fresh 1 cup sliced or cubed or 1 small pear 23 18 5 15 0 86 0
39 Plum, fresh 1 plum 8 7 1 7 0 30 0
40 Apple, fresh 1 cup sliced or about 2/3 medium apple 15 12 3 11 0 57 0
40 Strawberry, fresh 1 cup whole pieces 11 13 2 7 1 46 0
42 Peach, fresh 1 cup sliced or 1 medium peach 10 8 2 8 1 39 0
43 Nectarine, fresh 1 cup sliced or 1 medium nectarine 15 13 2 11 1 63 0
43 Pear, uncooked, dried 1 cup 125 111 14 112 3 472 1
46 Apricot, fresh 1 cup sliced 18 15 3 15 2 79 0
46 Grape, fresh 1 cup seedless 27 26 1 23 1 104 0
48 Orange, fresh 1 cup or 1 large orange 12 10 2 9 1 47 0
51 Banana, fresh 1 cup sliced or 1 extra large banana 34 30 4 18 2 134 0
51 Mango, fresh 1 cup sliced 25 22 3 22 1 99 0
51 Pineapple, fresh 1 cup chunks 22 20 2 16 1 83 0
54 Blueberry, fresh 1 cup 21 18 3 15 1 84 0
55 Fruit cocktail, canned (Del Monte) 4 oz snack size 17 15 1 16 0 64 0
57 Lychee, fresh 1 cup 31 29 2 29 1 125 1
58 Kiwi, fresh 1 cup or 2 1/2 kiwis 26 21 5 16 2 108 1
60 Papaya, fresh 1 cup pieces or 1 small papaya 16 14 2 11 1 62 0
62 Cranberries, sweetened, dried 1 cup 91 85 6 80 0 339 1
62 Date 1 date 5 5 0 4 0 20 0
64 Raisins 1 cup 42 41 1 36 1 162 0
68 Cantaloupe, fresh 1 cup 13 12 1 12 1 53 0
68 Plantain, green, boiled 1 cup mashed 62 57 5 28 2 232 0
76 Watermelon, fresh 1 cup 12 11 1 9 1 46 0
Coconut meat, dried, unsweetened 1 ounce 7 2 5 2 2 187 18
Coconut meat, fresh 1 cup shredded 12 5 7 5 3 283 27
Honeydew Melon, fresh 1 cup cubed 16 14 2 14 1 61 0
Lemon, fresh 1 large 8 6 2 2 1 24 0
Lime, fresh 7 5 2 1 0.5 20 0
Tomatillo 1 cup chopped 4 3 1 3 1 21 1
This information is compiled from the USDA and the largest database of glycemic tested foods from The University of Sydney

Low Glycemic Fruits

Here are the best low glycemic and low carb fruits for diabetics.

Best fruits for a diabetic: list of low glycemic fruits with 15g carbs or less, and half the carbs are sugars.

Lowering Glycemic Index

A food’s glycemic index cannot be lowered on its own, but if you eat it with another food that has significant protein or fat, you can slow down how quickly the carbs enter your blood stream. Examples:

CarbFat/Protein
ApplePeanut Butter
MelonProsciutto
WatermelonFeta Cheese

A food’s glycemic value can be raised, however, by removing the more nutritious parts. For example, eating an apple or pear without the peeling takes away the fiber and leaves sugars, and drinking just the juice from an orange removes the pith (white parts).

FAQs

Are berries low glycemic?

Yes; all berries are low glycemic and great for diabetics. Blackberries and raspberries exceed other berries because of their high fiber and low sugar.

What are low glycemic fruits and vegetables?

Here is a list of low glycemic fruits with their corresponding glycemic index.
Coconut meat
Lemon
Lime
Nopales (prickly pear) 7
Avocado, black skin 15
Tomato 15
Cherry 22
Guava 24
Blackberry 25
Grapefruit 25
Raspberry 26
Apple 40
Apple, dried 29
Prunes, dried 29
Apricot, dried 30
Peach, dried 35
Pear 39
Pear, dried 46
Plum 39
Strawberry 4
Peach 42
Nectarine 43
Apricot 46
Grape 46
Orange 51
Banana 51
Mango 51
Pineapple 54
Blueberry 55
Vegetables

Are grapes low glycemic?

Yes; grapes are low glycemic, but almost all of their carbohydrates are sugar. In a 1 cup serving, 23 of 27 carbohydrates are sugar.

Looking for more foods?

Glycemic Index Foods Chart (all types of foods)
– Glycemic Index Vegetable Chart (coming soon)


  • 125
  •  
  •  
  •  
  •  
Yum