Apple
Low GI
GL 7.6 per piece (182 g) · GL 4.2 per 100 g
- Low glycemic load: about 5 per 100 g, around 9 for a medium apple (182 g).
- About 10 g of sugar per 100 g, most of it fructose.
Apple has a glycemic index of 36 (Low). One piece (182 g) adds a glycemic load of 7.6.
Reviewed Jul 31, 2026 · Sources: USDA FoodData Central #171688 , Logi Nutrition Team · Not medical advice · Report an error
Instead of this
- GL 4.6 per 100 g Another crisp, portable fruit for snacking, salads or baking, with a similar glycemic load and a little more fibre.
Pear - GL 5 per 100 g A whole fruit for the lunchbox or a snack, with slightly fewer calories per 100 g than an apple.
Orange - GL 2 per 100 g Fruit for porridge, yogurt or baking with more than twice the fibre of an apple per 100 g.
Raspberries - GL 2.3 per 100 g A fresh fruit for snacking or desserts with about half the sugar of an apple per 100 g.
Strawberries
Forms of Apple
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Apple is one of the 11,150 foods Logi scores when you photograph a meal — with the portion.
Portions
| Portion | Grams | GL |
|---|---|---|
| 1 extra small (2-1/2" dia) | 101 g | 4.2 |
| 1 cup, slices | 109 g | 4.6 |
| 1 cup, quartered or chopped | 125 g | 5.2 |
| 1 small (2-3/4" dia) | 149 g | 6.2 |
| 1 medium (3" dia) | 182 g | 7.6 |
| 1 large (3-1/4" dia) | 223 g | 9.3 |
| 1 NLEA serving | 242 g | 10.1 |
Nutrition Facts (per 100g)
per 100g
| Calories | 52 kcal |
| Carbohydrates | 14 g |
| Sugars (Total) | 10 g |
| Natural | 10 g |
| Added | 0 g |
| Fiber | 2.4 g |
| Soluble | 0.84 g |
| Insoluble | 1.56 g |
| Protein | 0.3 g |
| Fat | 0.2 g |
| Saturated | 0.03 g |
| Unsaturated | 0.17 g |
| Sodium | 1 mg |
Processing Level
Why this score?
- Low glycemic load: about 5 per 100 g, around 9 for a medium apple (182 g).
- Provides 2.4 g of fibre per 100 g when eaten with the skin, much of it pectin.
- Mostly water (86 %) with 52 kcal per 100 g, so a whole fruit fills you up for few calories.
- About 10 g of sugar per 100 g, most of it fructose.
- Peeling removes around half of the fibre (2.4 g to 1.3 g per 100 g).
- Dried apple concentrates the sugar: 243 kcal and 57 g of sugar per 100 g.
Calculate the glycemic load of a meal with Apple
Allergens
No EU-14 allergen listed
Recipes with Apple
-
Low-Glycemic Berry & Apple Cobbler 45 min · 14 ingredients · medium -
Low-Glycemic Apple Cinnamon Breakfast Muffins (Best with Almond Flour Swap) 37 min · 12 ingredients · easy -
Apple Cornmeal Muffins (Low-GI Adaptable) 45 min · 9 ingredients · easy -
Apple Slices with Peanut Butter 3 min · 2 ingredients · easy -
Cinnamon-Spiced Baked Apples with Cherry-Almond Filling (Low-Glycemic with Sugar-Free Sweetener) 70 min · 11 ingredients · easy -
Low-GI Bircher Muesli with Grated Apple and Walnuts 250 min · 8 ingredients · medium -
Low-GI Bratapfel with Walnut-Cinnamon Filling 45 min · 10 ingredients · medium -
Matjes nach Hausfrauenart (Pickled Herring with Apple and Sour Cream) 15 min · 10 ingredients · medium -
Low-Glycemic Oatmeal with Apple & Cinnamon 20 min · 4 ingredients · easy -
Herb-Roasted Pork Tenderloin with Caramelized Apple-Balsamic Reduction 35 min · 8 ingredients · medium -
Rödkålssallad (Swedish Red Cabbage Salad with Apple and Seeds) 15 min · 9 ingredients · easy -
Blood Sugar-Friendly Apple Cranberry Galette 100 min · 11 ingredients · medium
Frequently Asked Questions
What is the glycemic index of Apple?
Apple has a glycemic index of 36 (Low). One piece (182 g) has a glycemic load of 7.6; per 100 g the glycemic load is 4.2.
Is Apple good for people with insulin resistance?
Apple has a low glycemic index (36), making it a good option for people with insulin resistance. It causes a slow, gradual rise in blood sugar.
Which form of Apple has the lowest glycemic load?
Apple has the lowest glycemic load of all forms of Apple in this database (4.2 per 100 g).
Check Apple in the Logi app, with your portion.
