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.
Frozen raspberries or blueberries with 85% dark chocolate shavings Low GI 30 GL 5 / 100 g 8/10 
Fruit (average) Low GI 40 GL 5 / 100 g 8.5/10 Fruit pieces Low GI 45 GL 5 / 100 g 8/10 
Fruit Pieces Low GI 45 GL 5 / 100 g 7/10 
Fruit puree Low GI 40 GL 5 / 100 g 7.5/10 
Jujube fruit Low GI 25 GL 5 / 100 g 8.5/10 Kiwiberry Low GI 40 GL 5 / 100 g 9/10 
Melon Medium GI 65 GL 5 / 100 g 7/10 Melon gazpacho Medium GI 65 GL 5 / 100 g 8/10 
Mix of fresh oranges, grapefruits, and mandarins Low GI 45 GL 5 / 100 g 9/10 
Mixed fresh fruit Low GI 45 GL 5 / 100 g 9/10 
Muskmelon Medium GI 65 GL 5 / 100 g 8/10 
Orange Low GI 43 GL 5 / 100 g 8/10 
Orange peel Low GI 20 GL 5 / 100 g 9/10 
Orange zest Low GI 20 GL 5 / 100 g 9/10 Peach fruit preparation Low GI 42 GL 5 / 100 g 7/10 Peach salad Low GI 42 GL 5 / 100 g 9/10 
Pear puree with chia seeds Low GI 35 GL 5 / 100 g 7/10 Piel de Sapo melon Medium GI 65 GL 5 / 100 g 8/10 
Ponkan mandarin Low GI 42 GL 5 / 100 g 9/10 Pulp Low GI 40 GL 5 / 100 g 8/10 
Quince Low GI 35 GL 5 / 100 g 8.2/10 
Rock melon Medium GI 65 GL 5 / 100 g 8.5/10 
Rockmelon Medium GI 65 GL 5 / 100 g 7/10 
Satsuma Low GI 42 GL 5 / 100 g 9/10 
Satsuma orange Low GI 42 GL 5 / 100 g 8.5/10 
Seasonal fruit Low GI 40 GL 5 / 100 g 9/10 
Strawberry chia seed spread (no added sugar) Low GI 35 GL 5 / 100 g 8/10 Sumo citrus Low GI 42 GL 5 / 100 g 9/10 Torpedo melon Medium GI 65 GL 5 / 100 g 7/10 
Unsweetened cranberries Low GI 45 GL 5 / 100 g 8/10 Yellow melon Medium GI 65 GL 5 / 100 g 6/10 
Blood orange Low GI 43 GL 5 / 100 g 8.5/10 
Cooked apple Low GI 39 GL 5.3 / 100 g 7/10 
Common Mandarin Orange Low GI 47 GL 5.4 / 100 g 7/10 
Mandarin Orange Low GI 47 GL 5.4 / 100 g 7/10 
Watermelon High GI 76 GL 5.5 / 100 g 5/10 
Baked apple Low GI 38 GL 5.5 / 100 g 8/10 
Papaya Medium GI 60 GL 5.6 / 100 g 7/10 Baked plum Low GI 35 GL 5.7 / 100 g 8/10 
Fresh figs Low GI 35 GL 5.7 / 100 g 7/10 Grilled peach Low GI 42 GL 5.7 / 100 g 8/10 
Kiwi Low GI 50 GL 5.8 / 100 g 8/10 Apple pear compote Low GI 40 GL 6 / 100 g 6/10 Boiled plum Low GI 35 GL 6 / 100 g 7/10 Cherimoya Low GI 35 GL 6 / 100 g 8/10 
Fresh cherries with unsweetened toasted coconut flakes Low GI 35 GL 6 / 100 g 8/10 
Frozen dragon fruit Low GI 48 GL 6 / 100 g 8/10 
Fruit salad Low GI 45 GL 6 / 100 g 7/10 
Green melon Medium GI 65 GL 6 / 100 g 6/10 
Green papaya Medium GI 60 GL 6 / 100 g 6/10 
Honeydew melon Medium GI 65 GL 6 / 100 g 6/10 Langsat Low GI 45 GL 6 / 100 g 8/10 
Medjool Dates Low GI 36 GL 6 / 100 g 9/10 
Mixed fruit Low GI 50 GL 6 / 100 g 7/10 
Pomegranate Low GI 35 GL 6 / 100 g 8/10 
Pomegranate seeds Low GI 35 GL 6 / 100 g 8/10 
Pureed whole fruits Low GI 40 GL 6 / 100 g 7/10 Snowball melon Medium GI 65 GL 6 / 100 g 7/10 Strawberry chia seed sauce Low GI 40 GL 6 / 100 g 8/10 
Tangerine Low GI 47 GL 6 / 100 g 8.5/10 
Unripe jackfruit Low GI 50 GL 6 / 100 g 8/10 
Bosc pear Low GI 38 GL 6.1 / 100 g 8.5/10 Frozen blueberries Low GI 53 GL 6.5 / 100 g 9/10 Grilled nectarine Low GI 43 GL 6.5 / 100 g 8/10 
Mango Low GI 51 GL 6.8 / 100 g 6/10 Apple banana compote Low GI 45 GL 7 / 100 g 7/10 
Apple fiber Low GI 10 GL 7 / 100 g 9/10 
Blended whole fruit sweetener Low GI 40 GL 7 / 100 g 8/10 Coconut meat Low GI 45 GL 7 / 100 g 6/10 
Freeze-dried acai berries Low GI 15 GL 7 / 100 g 8/10 Fresh blueberries (crushed) Low GI 53 GL 7 / 100 g 9/10 
Homemade apricot chia seed spread (no added sugar) Low GI 35 GL 7 / 100 g 8/10 Lanzones Medium GI 55 GL 7 / 100 g 8/10 
Longan fruit Low GI 49 GL 7 / 100 g 7/10 
Loquat Medium GI 55 GL 7 / 100 g 7/10 
Passion fruit Low GI 30 GL 7 / 100 g 9/10 Passion fruit pulp Low GI 30 GL 7 / 100 g 9/10 
Passionfruit pulp Low GI 30 GL 7 / 100 g 8/10 
Plum sauce (no added sugar) Low GI 35 GL 7 / 100 g 6/10 Roasted pineapple Medium GI 59 GL 7 / 100 g 7.5/10 
Strawberry tree fruit Low GI 40 GL 7 / 100 g 8/10 
Wild blueberries Low GI 53 GL 7 / 100 g 8.5/10 Pickled mango Low GI 45 GL 7.4 / 100 g 5.8/10 Canned apple Low GI 45 GL 7.6 / 100 g 5/10 
Blueberries Low GI 53 GL 7.7 / 100 g 8/10 
Fresh Pineapple Medium GI 59 GL 7.7 / 100 g 6/10 
Fresh pineapple, cut Medium GI 59 GL 7.7 / 100 g 7/10 
Yellow kiwi Low GI 50 GL 7.9 / 100 g 7/10 
Albariño grapes Low GI 46 GL 8 / 100 g 7/10 Apple apricot compote Low GI 45 GL 8 / 100 g 6/10 
Canned Pineapple Tidbits Medium GI 59 GL 8 / 100 g 4/10 
Dried acai powder Low GI 15 GL 8 / 100 g 6/10 
Frozen pineapple Medium GI 66 GL 8 / 100 g 6/10 
Fruit cup Medium GI 55 GL 8 / 100 g 5.5/10 
Grape must Medium GI 55 GL 8 / 100 g 5/10 Jabuticaba Low GI 53 GL 8 / 100 g 8.5/10 
Lychee Low GI 50 GL 8 / 100 g 6/10 
Lychee fruit puree Low GI 50 GL 8 / 100 g 6.5/10 
Mangosteen Low GI 43 GL 8 / 100 g 8/10 
