Apple
Low GI
GL 9.1 per piece (182 g) · GL 5 per 100 g
- Low glycemic index and glycemic load
- Contains fructose which impacts insulin sensitivity
Apple has a glycemic index of 36 (Low). One piece (182 g) adds a glycemic load of 9.1.
Reviewed Jul 31, 2026 · Sources: USDA FoodData Central #171688 , Logi Nutrition Team · Not medical advice · Report an error
Instead of this
- GL 2 per 100 g Contains significantly fewer net carbohydrates and less sugar per serving than an apple.
Fresh Raspberries - GL 2 per 100 g Provides a better fiber-to-sugar ratio, leading to a flatter glucose response.
Blackberries - GL 1 per 100 g Virtually free of sugar, making it the ideal fruit choice for managing insulin resistance.
Avocado
Forms of Apple
- GI 36 · GL 5 per 100 g champion
Champion Apple - Envy appleGI 36 · GL 5 per 100 g envy
- GI 36 · GL 5 per 100 g frozen
Frozen apple - GI 36 · GL 5 per 100 g raw
Grated apple - GI 38 · GL 5 per 100 g gravenstein
Gravenstein apple - GI 36 · GL 5 per 100 g szara reneta
Gray renette apple - GI 39 · GL 5 per 100 g green
Green apple
Logi · Manage Insulin Resistance
Lower your blood sugar through smarter food choices
Apple is one of the 11,117 foods Logi scores when you photograph a meal — with the portion.
Portions
| Portion | Grams | GL |
|---|---|---|
| 1 extra small (2-1/2" dia) | 101 g | 5.1 |
| 1 cup, slices | 109 g | 5.5 |
| 1 cup, quartered or chopped | 125 g | 6.3 |
| 1 small (2-3/4" dia) | 149 g | 7.5 |
| 1 medium (3" dia) | 182 g | 9.1 |
| 1 large (3-1/4" dia) | 223 g | 11.2 |
| 1 NLEA serving | 242 g | 12.1 |
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 index and glycemic load
- Good source of dietary fiber and polyphenols
- Contains fructose which impacts insulin sensitivity
- Moderate carbohydrate density
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 -
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 -
Curried Sweet Potato and Red Lentil Soup 35 min · 12 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 9.1; per 100 g the glycemic load is 5.
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 (5 per 100 g).
Check Apple in the Logi app, with your portion.
