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.
Champion Apple Low GI 36 GL 5 / 100 g 8.5/10 
Citrus fruit Low GI 43 GL 5 / 100 g 9/10 
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 
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 Elstar apple Low GI 36 GL 5 / 100 g 9/10 Envy apple Low GI 36 GL 5 / 100 g 8/10 
Fresh cranberries Low GI 45 GL 5 / 100 g 9/10 
Fresh whole orange Low GI 43 GL 5 / 100 g 9/10 
Frozen apple Low GI 36 GL 5 / 100 g 8.5/10 
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 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 Fuji apple Low GI 36 GL 5 / 100 g 8/10 
Granny smith apple Low GI 39 GL 5 / 100 g 8/10 
Grated apple Low GI 36 GL 5 / 100 g 7/10 
Gravenstein apple Low GI 38 GL 5 / 100 g 8.5/10 
Gray renette apple Low GI 36 GL 5 / 100 g 8.5/10 
Green apple Low GI 39 GL 5 / 100 g 8/10 Grilled peach Low GI 42 GL 5 / 100 g 8/10 
Jujube fruit Low GI 25 GL 5 / 100 g 8.5/10 Kiwi Low GI 50 GL 5 / 100 g 9/10 
Medium apple Low GI 36 GL 5 / 100 g 9/10 
Melon Medium GI 65 GL 5 / 100 g 7/10 
Melon balls Medium GI 65 GL 5 / 100 g 6/10 
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 
Navel orange Low GI 43 GL 5 / 100 g 8/10 
Nectarine Low GI 43 GL 5 / 100 g 8/10 
Orange Low GI 43 GL 5 / 100 g 8/10 
Orange Low GI 43 GL 5 / 100 g 9/10 Orange (whole fruit with pulp) Low GI 43 GL 5 / 100 g 9/10 
Orange peel Low GI 20 GL 5 / 100 g 9/10 Orange slices Low GI 43 GL 5 / 100 g 8/10 
Orange zest Low GI 20 GL 5 / 100 g 9/10 Peach fruit preparation Low GI 42 GL 5 / 100 g 7/10 
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 
Red apple Low GI 36 GL 5 / 100 g 8/10 
Red prince apple Low GI 36 GL 5 / 100 g 8.5/10 
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 
Sliced fresh apples with cinnamon Low GI 36 GL 5 / 100 g 9/10 
Sour apple Low GI 36 GL 5 / 100 g 8.5/10 
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 applesauce Low GI 40 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 Yellow watermelon High GI 72 GL 5 / 100 g 5/10 
Cantaloupe Medium GI 65 GL 5.3 / 100 g 6/10 Watermelon diced High GI 72 GL 5.5 / 100 g 7/10 
Bosc pear Low GI 38 GL 5.7 / 100 g 8.5/10 
Diced Pears Low GI 38 GL 5.7 / 100 g 8/10 
Fresh pear with skin, mashed Low GI 38 GL 5.7 / 100 g 9/10 
Green pear Low GI 38 GL 5.7 / 100 g 8.5/10 
Pear (raw, juicy chunks) Low GI 38 GL 5.7 / 100 g 9/10 Pear (with skin) Low GI 38 GL 5.7 / 100 g 9/10 
Pear with skin Low GI 38 GL 5.7 / 100 g 9/10 
Pear with skin Low GI 38 GL 5.7 / 100 g 9/10 
Watermelon High GI 76 GL 5.8 / 100 g 5/10 
Apple purée Low GI 40 GL 6 / 100 g 7.5/10 
Baked apple with cinnamon Low GI 40 GL 6 / 100 g 8/10 
Baked cinnamon apple Low GI 38 GL 6 / 100 g 8/10 Boiled apple Low GI 39 GL 6 / 100 g 8/10 
Canned Pears in Syrup Low GI 43 GL 6 / 100 g 4/10 Cherimoya Low GI 35 GL 6 / 100 g 8/10 
Common Mandarin Orange Low GI 47 GL 6 / 100 g 7/10 
Cooked apples Low GI 39 GL 6 / 100 g 7/10 
Fresh cherries with unsweetened toasted coconut flakes Low GI 35 GL 6 / 100 g 8/10 
Fresh figs Low GI 35 GL 6 / 100 g 7/10 Frozen bilberry Low GI 53 GL 6 / 100 g 9/10 
Frozen dragon fruit Low GI 48 GL 6 / 100 g 8/10 
Fruit salad Low GI 45 GL 6 / 100 g 7/10 
Gala apple Low GI 38 GL 6 / 100 g 8.5/10 
Golden apple Low GI 38 GL 6 / 100 g 8.5/10 
Green melon Medium GI 65 GL 6 / 100 g 6/10 
Green papaya Medium GI 60 GL 6 / 100 g 6/10 
Honeycrisp apple Low GI 36 GL 6 / 100 g 8/10 
Honeydew melon Medium GI 65 GL 6 / 100 g 6/10 
Idared apple Low GI 38 GL 6 / 100 g 8.5/10 
Jonagold apple Low GI 38 GL 6 / 100 g 9/10 
Mandarin Orange Low GI 47 GL 6 / 100 g 7/10 
Medjool Dates Low GI 36 GL 6 / 100 g 9/10 
