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.
Mixed fruit Low GI 50 GL 6 / 100 g 7/10 
Papaya Medium GI 60 GL 6 / 100 g 7/10 
Pink lady apple Low GI 39 GL 6 / 100 g 8.5/10 
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 
Raw coconut Low GI 42 GL 6 / 100 g 6/10 
Red delicious apple Low GI 36 GL 6 / 100 g 8/10 
Roasted cinnamon apple Low GI 40 GL 6 / 100 g 7/10 
Roasted cinnamon pears Low GI 38 GL 6 / 100 g 8/10 
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 
Unripe kiwi Low GI 47 GL 6 / 100 g 8.5/10 
Unsweetened applesauce (pureed apples, no added sugar) Low GI 53 GL 6 / 100 g 6/10 
Apple fiber Low GI 10 GL 7 / 100 g 9/10 
Blended whole fruit sweetener Low GI 40 GL 7 / 100 g 8/10 
Blueberry Low GI 53 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 
Golden kiwi Low GI 49 GL 7 / 100 g 7/10 Green mango Low GI 51 GL 7 / 100 g 8/10 
Homemade apricot chia seed spread (no added sugar) Low GI 35 GL 7 / 100 g 8/10 
Kiwifruit Low GI 50 GL 7 / 100 g 9/10 
Longan fruit Low GI 49 GL 7 / 100 g 7/10 
Loquat Medium GI 55 GL 7 / 100 g 7/10 Mango frozen Low GI 51 GL 7 / 100 g 7/10 
Mango puree Low GI 51 GL 7 / 100 g 6/10 
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 
Peeled kiwi Low GI 50 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 
Whole Kiwi Low GI 50 GL 7 / 100 g 8/10 
Wild blueberries Low GI 53 GL 7 / 100 g 8.5/10 Yellow kiwi Low GI 50 GL 7 / 100 g 9/10 
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 
Albariño grapes Low GI 46 GL 8 / 100 g 7/10 
Apple sauce Low GI 50 GL 8 / 100 g 4/10 
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 
Mango Low GI 51 GL 8 / 100 g 6/10 Mango cube Low GI 51 GL 8 / 100 g 6/10 
Mangosteen Low GI 43 GL 8 / 100 g 8/10 
Pinot grigio Low GI 46 GL 8 / 100 g 3/10 White grapes Low GI 46 GL 8 / 100 g 7/10 Wood apple pulp Low GI 35 GL 8 / 100 g 8/10 
American Persimmon Low GI 50 GL 9 / 100 g 6/10 
Applesauce Low GI 53 GL 9 / 100 g 5/10 Black grapes Low GI 53 GL 9 / 100 g 7.5/10 
Caíño grapes Low GI 53 GL 9 / 100 g 7/10 Canned mandarin oranges Medium GI 55 GL 9 / 100 g 4/10 
Canned peach halves Medium GI 58 GL 9 / 100 g 4/10 Frozen blended banana with natural almond butter Low GI 45 GL 9 / 100 g 8/10 
Frozen grape Low GI 53 GL 9 / 100 g 8/10 
Green grapes Low GI 53 GL 9 / 100 g 6/10 
Loureiro Grapes Low GI 53 GL 9 / 100 g 6/10 Pineapple puree Medium GI 65 GL 9 / 100 g 6/10 Rambutan Medium GI 59 GL 9 / 100 g 5/10 
Seedless grapes Low GI 53 GL 9 / 100 g 6/10 Stewed apples Low GI 45 GL 9 / 100 g 5/10 
Green banana Low GI 42 GL 9.6 / 100 g 8.5/10 Grapes Low GI 53 GL 9.6 / 100 g 7/10 
Grapes Low GI 53 GL 9.6 / 100 g 6/10 
Red grape Low GI 53 GL 9.6 / 100 g 6/10 Baked pineapple Medium GI 65 GL 10 / 100 g 4/10 
Boiled green banana Low GI 45 GL 10 / 100 g 8/10 
Fresh fig spread (mashed figs, no added sugar) Low GI 51 GL 10 / 100 g 7.5/10 
Fruit cocktail Medium GI 55 GL 10 / 100 g 4/10 
Unripe banana Low GI 42 GL 10 / 100 g 8/10 
Apple butter (unsweetened) Low GI 40 GL 11 / 100 g 6/10 
Banana nice cream Low GI 51 GL 11 / 100 g 8/10 Canned peach compote Medium GI 60 GL 11 / 100 g 4/10 
Frozen banana Low GI 51 GL 11 / 100 g 6/10 Gently cooked blueberries (no added sweeteners or thickeners) Low GI 53 GL 11 / 100 g 8/10 
Sapota Medium GI 55 GL 11 / 100 g 6/10 
Banana Low GI 51 GL 11.6 / 100 g 5/10 
American Pawpaw Medium GI 60 GL 12 / 100 g 8/10 Banana prata Low GI 51 GL 12 / 100 g 8/10 Banana prata Low GI 51 GL 12 / 100 g 7.5/10 
Banana puree Low GI 52 GL 12 / 100 g 5/10 Elachi banana Low GI 52 GL 12 / 100 g 7.5/10 
Jackfruit Low GI 50 GL 12 / 100 g 4/10 
Juniper berries Low GI 25 GL 12 / 100 g 7/10 
Lemon juice powder (unsweetened) Low GI 20 GL 12 / 100 g 7/10 Strawberries in syrup Medium GI 65 GL 12 / 100 g 3/10 
Canned cherry Medium GI 60 GL 13 / 100 g 3/10 
Custard apple Low GI 54 GL 13 / 100 g 6/10 
