Fruits
449 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.
Sour cherries (raw) Low GI 22 GL 3 / 100 g 8/10 
Sugar free strawberries 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 
Apricot slices Low GI 34 GL 3.1 / 100 g 8/10 
Cherries Low GI 22 GL 3.2 / 100 g 8/10 
Lime peel (outer green zest) Low GI 20 GL 3.2 / 100 g 10/10 
Peach Low GI 42 GL 3.4 / 100 g 8/10 
Unsweetened canned pears Low GI 43 GL 3.4 / 100 g 6/10 
Plum Low GI 35 GL 3.5 / 100 g 7/10 Fried plum Low GI 35 GL 3.6 / 100 g 5/10 Fried peach Low GI 42 GL 3.6 / 100 g 6/10 
Frozen strawberries Low GI 40 GL 3.6 / 100 g 8/10 
Black raspberries Low GI 25 GL 3.8 / 100 g 10/10 
Nectarine Low GI 43 GL 3.8 / 100 g 8/10 
Frozen blackberries Low GI 25 GL 3.9 / 100 g 9/10 
Applesauce Low GI 35 GL 3.9 / 100 g 5/10 
Antioxidant blend Low GI 30 GL 4 / 100 g 9/10 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 apple Low GI 38 GL 4 / 100 g 9/10 Cape gooseberry Low GI 36 GL 4 / 100 g 9/10 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 Damson plum Low GI 35 GL 4 / 100 g 9/10 
Dried hibiscus flowers 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 
Golden berries Low GI 36 GL 4 / 100 g 9/10 Greengage plum Low GI 39 GL 4 / 100 g 9/10 Ground cherries Low GI 36 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 Nanguo pear Low GI 38 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 
Physalis Low GI 36 GL 4 / 100 g 9/10 Pineapple peel Low GI 45 GL 4 / 100 g 8/10 Pluot Low GI 40 GL 4 / 100 g 8/10 
Pureed apricots (no added sugar) Low GI 34 GL 4 / 100 g 8/10 
Pureed frozen berries or stone fruit (no added sugar) Low GI 35 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 Flat peach Low GI 42 GL 4 / 100 g 7/10 
Apple Low GI 36 GL 4.2 / 100 g 8/10 
Coconut tortilla (coconut meat wrap) Low GI 35 GL 4.2 / 100 g 8/10 
Pear Low GI 38 GL 4.6 / 100 g 9/10 
Cantaloupe Medium GI 65 GL 4.7 / 100 g 6/10 
Melon balls Medium GI 65 GL 4.7 / 100 g 6/10 
Braeburn apple Low GI 36 GL 5 / 100 g 9/10 
Champion apple Low GI 36 GL 5 / 100 g 8.5/10 
Elstar apple Low GI 36 GL 5 / 100 g 9/10 
Envy apple Low GI 36 GL 5 / 100 g 8/10 
Fuji apple Low GI 36 GL 5 / 100 g 8/10 
Gala apple Low GI 36 GL 5 / 100 g 8.5/10 
Golden Delicious apple Low GI 36 GL 5 / 100 g 8.5/10 
Granny Smith apple Low GI 36 GL 5 / 100 g 8/10 
Gravenstein apple Low GI 36 GL 5 / 100 g 8.5/10 
Honeycrisp apple Low GI 36 GL 5 / 100 g 8/10 
Idared apple Low GI 36 GL 5 / 100 g 8.5/10 
Jonagold apple Low GI 36 GL 5 / 100 g 9/10 
Pink Lady apple Low GI 36 GL 5 / 100 g 8.5/10 
Red Delicious apple Low GI 36 GL 5 / 100 g 8/10 
Red Prince apple Low GI 36 GL 5 / 100 g 8.5/10 
Szara Reneta apple Low GI 36 GL 5 / 100 g 8.5/10 Acai blueberry Low GI 35 GL 5 / 100 g 9/10 
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 pear cinnamon Low GI 38 GL 5 / 100 g 9/10 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 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 
Blueberry puree Low GI 40 GL 5 / 100 g 9/10 Boiled melon Medium GI 65 GL 5 / 100 g 6.5/10 
Cara cara orange Low GI 43 GL 5 / 100 g 8.5/10 
Clementine Mandarin Low GI 40 GL 5 / 100 g 8.5/10 
Cooked mixed berries (blueberries, raspberries, blackberries, no added sugar) Low GI 35 GL 5 / 100 g 9/10 Crab apple Low GI 36 GL 5 / 100 g 9/10 
Dehydrated orange peel Low GI 20 GL 5 / 100 g 8/10 
Dekopon Low GI 42 GL 5 / 100 g 9/10 
Diced apple with chia seeds Low GI 38 GL 5 / 100 g 9/10 Dragon fruit Low GI 48 GL 5 / 100 g 9/10 
Fresh cranberries Low GI 45 GL 5 / 100 g 9/10 
Frozen melon Medium GI 65 GL 5 / 100 g 7/10 Frozen mixed berries Low GI 35 GL 5 / 100 g 9/10 
Frozen mixed berries and mango Low GI 40 GL 5 / 100 g 7/10 
