Fruits
502 foods
Every food on this list is ranked by its glycemic load per 100 g, lowest first, so the best choices for blood sugar come first. Open a food for the portion-based load, nutrition facts and alternatives.
Sorted by glycemic load per 100 g, lowest first.
Frozen strawberries Low GI 40 GL 3 / 100 g 8/10 
Gooseberries Low GI 35 GL 3 / 100 g 8/10 
Grapefruit Low GI 25 GL 3 / 100 g 8.5/10 
Guarana Low GI 30 GL 3 / 100 g 8/10 Homemade raspberry chia seed spread (with stevia/erythritol) Low GI 20 GL 3 / 100 g 9/10 Lemon peel Low GI 20 GL 3 / 100 g 9/10 
Lemon zest Low GI 20 GL 3 / 100 g 9/10 Mixed berries Low GI 30 GL 3 / 100 g 9/10 
Mixed berries Low GI 25 GL 3 / 100 g 9/10 
Mixed berries (blueberries, raspberries, strawberries) Low GI 30 GL 3 / 100 g 10/10 
Mixed berries (raw) Low GI 25 GL 3 / 100 g 9/10 Natural forest fruit extract Low GI 30 GL 3 / 100 g 9/10 
Orange extract (natural, no sugar or alcohol) Low GI 40 GL 3 / 100 g 8/10 
Peach slices packed in water Low GI 35 GL 3 / 100 g 9/10 
Pink grapefruit Low GI 25 GL 3 / 100 g 9/10 
Pomelo Low GI 30 GL 3 / 100 g 8/10 Rainier cherry Low GI 22 GL 3 / 100 g 8/10 
Raspberry-chia sauce Low GI 25 GL 3 / 100 g 9/10 
Red berries Low GI 30 GL 3 / 100 g 9/10 
Red currants Low GI 25 GL 3 / 100 g 9/10 
Red fruits mix Low GI 30 GL 3 / 100 g 9/10 
Red pomelo Low GI 30 GL 3 / 100 g 8.5/10 Rowan berry Low GI 25 GL 3 / 100 g 9/10 
Sour cherries (raw) Low GI 22 GL 3 / 100 g 8/10 
Strawberry pieces Low GI 40 GL 3 / 100 g 9/10 
Sugar-Free Strawberry Purée Low GI 40 GL 3 / 100 g 9/10 
Sweet cherry Low GI 22 GL 3 / 100 g 8/10 Tart cherries Low GI 22 GL 3 / 100 g 9/10 Tart cherries Low GI 22 GL 3 / 100 g 9/10 
Unripe jackfruit (cooked, shredded) Low GI 35 GL 3 / 100 g 9/10 
Unsweetened Berry Extract Low GI 30 GL 3 / 100 g 9/10 White currants Low GI 25 GL 3 / 100 g 9/10 
Young green jackfruit Low GI 35 GL 3 / 100 g 9/10 
Young jackfruit Low GI 35 GL 3 / 100 g 9/10 
Lime peel (outer green zest) Low GI 20 GL 3.2 / 100 g 10/10 
Black raspberries Low GI 25 GL 3.8 / 100 g 10/10 
Antioxidant blend Low GI 30 GL 4 / 100 g 9/10 
Apricot slices Low GI 34 GL 4 / 100 g 8/10 Blended frozen strawberries with coconut cream or almond milk Low GI 40 GL 4 / 100 g 8/10 
Blended strawberries with chia seeds Low GI 40 GL 4 / 100 g 9/10 Bramley apples Low GI 38 GL 4 / 100 g 9/10 
Cherries Low GI 22 GL 4 / 100 g 8/10 Conference pear Low GI 38 GL 4 / 100 g 8/10 
Cooked cherries with lemon zest (no added sugars) Low GI 22 GL 4 / 100 g 8/10 Donut peach Low GI 42 GL 4 / 100 g 7/10 Donut peach Low GI 42 GL 4 / 100 g 8/10 
Dried hibiscus flowers Low GI 35 GL 4 / 100 g 8/10 
European plum Low GI 35 GL 4 / 100 g 8/10 
Forest berries Low GI 30 GL 4 / 100 g 9.5/10 
Fresh orange salsa (chopped oranges, herbs, lime, no added sugars) Low GI 40 GL 4 / 100 g 9/10 Fresh raspberries with melted 90% dark chocolate Low GI 25 GL 4 / 100 g 8/10 
Frozen Peach Low GI 42 GL 4 / 100 g 8/10 Frozen peaches Low GI 42 GL 4 / 100 g 9/10 
Golden berries Low GI 36 GL 4 / 100 g 9/10 Greengage plum Low GI 39 GL 4 / 100 g 9/10 
June plum Low GI 35 GL 4 / 100 g 9/10 
Juneberries Low GI 25 GL 4 / 100 g 9/10 Mirabelle plums Low GI 35 GL 4 / 100 g 9/10 Natural passion fruit extract Low GI 30 GL 4 / 100 g 8/10 
Partially ripe guava Low GI 31 GL 4 / 100 g 9/10 
Peach Low GI 42 GL 4 / 100 g 8/10 Peach Low GI 42 GL 4 / 100 g 9/10 Peach half Low GI 42 GL 4 / 100 g 9/10 
Peach slices Low GI 42 GL 4 / 100 g 9/10 
Pears Low GI 30 GL 4 / 100 g 9/10 
Physalis Low GI 36 GL 4 / 100 g 9/10 
Plum Low GI 35 GL 4 / 100 g 7/10 
Pureed apricots (no added sugar) Low GI 34 GL 4 / 100 g 8/10 
Pureed fresh peaches (no added sugars) Low GI 42 GL 4 / 100 g 7/10 
Pureed frozen berries or stone fruit (no added sugar) Low GI 35 GL 4 / 100 g 9/10 
Pureed raspberries Low GI 32 GL 4 / 100 g 9/10 Redcurrant mousse Low GI 30 GL 4 / 100 g 8/10 
Slices of orange, grapefruit, and avocado mixed together Low GI 35 GL 4 / 100 g 9/10 Stewed fruit Low GI 35 GL 4 / 100 g 8/10 
Strawberry puree Low GI 40 GL 4 / 100 g 7/10 
Wild berry mix Low GI 30 GL 4 / 100 g 9/10 Yellow peach Low GI 42 GL 4 / 100 g 9/10 Yellow plum Low GI 35 GL 4 / 100 g 9/10 
Coconut tortilla (coconut meat wrap) Low GI 35 GL 4.2 / 100 g 8/10 
Unsweetened apple sauce with cinnamon Low GI 40 GL 4.5 / 100 g 7/10 
Apple Low GI 36 GL 5 / 100 g 8/10 
Apple and pear puree Low GI 38 GL 5 / 100 g 8/10 
Apple and pear puree with chia seeds Low GI 35 GL 5 / 100 g 8/10 Apple crab Low GI 36 GL 5 / 100 g 9/10 
Apple juice without sugar and ginger Low GI 40 GL 5 / 100 g 7/10 Apple pear cinnamon Low GI 38 GL 5 / 100 g 9/10 
Apple puree Low GI 39 GL 5 / 100 g 7/10 
Apple purée (whole apples, blended, all fiber retained) Low GI 36 GL 5 / 100 g 6/10 
Apple slices Low GI 36 GL 5 / 100 g 8/10 Apple spinach pouch Low GI 38 GL 5 / 100 g 7/10 Apple-raspberry baby fruit puree Low GI 40 GL 5 / 100 g 7/10 Applesauce low calorie Low GI 50 GL 5 / 100 g 6/10 Apricots with monk fruit/stevia Low GI 35 GL 5 / 100 g 8/10 
Ber fruit Low GI 25 GL 5 / 100 g 8/10 Berry chia seed spread Low GI 30 GL 5 / 100 g 8/10 
Blood orange Low GI 42 GL 5 / 100 g 8.5/10 
Blueberry puree Low GI 40 GL 5 / 100 g 9/10 Boiled melon Medium GI 65 GL 5 / 100 g 6.5/10 
Braeburn apple Low GI 38 GL 5 / 100 g 9/10 
Cara cara orange Low GI 43 GL 5 / 100 g 8.5/10 
