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.
Muscat grapes Low GI 46 GL 8 / 100 g 8/10 Must Medium GI 55 GL 8 / 100 g 6/10 Pickled pears Low GI 45 GL 8 / 100 g 5/10 
Pinot grigio Low GI 46 GL 8 / 100 g 3/10 Wood apple pulp Low GI 35 GL 8 / 100 g 8/10 
Canned pears Low GI 43 GL 8.2 / 100 g 4/10 
Roasted pears with cinnamon Low GI 38 GL 8.3 / 100 g 8/10 Cooked blueberries Low GI 53 GL 8.4 / 100 g 8/10 
Caíño grapes Low GI 53 GL 9 / 100 g 7/10 Canned mandarin oranges Medium GI 55 GL 9 / 100 g 4/10 Canned mixed fruit Medium GI 55 GL 9 / 100 g 3/10 Frozen blended banana with natural almond butter Low GI 45 GL 9 / 100 g 8/10 
Loureiro Grapes Low GI 53 GL 9 / 100 g 6/10 
Persimmon Low GI 50 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 Thompson grapes Low GI 53 GL 9 / 100 g 7/10 
Grapes Low GI 53 GL 9.1 / 100 g 6/10 
Green banana Low GI 42 GL 9.6 / 100 g 8.5/10 Raw banana Low GI 42 GL 9.7 / 100 g 8/10 Baked pineapple Medium GI 65 GL 10 / 100 g 4/10 
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 Green fig Low GI 51 GL 10 / 100 g 7/10 
Banana Low GI 51 GL 10.3 / 100 g 5/10 Coconut chips Low GI 45 GL 10.8 / 100 g 6.8/10 
Apple butter (unsweetened) Low GI 40 GL 11 / 100 g 6/10 
Banana nice cream Low GI 51 GL 11 / 100 g 8/10 
Sapota Medium GI 55 GL 11 / 100 g 6/10 Canned grapes Medium GI 58 GL 11.4 / 100 g 7/10 
Canned peach Medium GI 58 GL 11.6 / 100 g 4/10 Elaichi banana Low GI 51 GL 11.7 / 100 g 7.5/10 Prata banana Low GI 51 GL 11.7 / 100 g 7.5/10 
American Pawpaw Medium GI 60 GL 12 / 100 g 8/10 
Banana puree Low GI 52 GL 12 / 100 g 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 Ground sumac Low GI 35 GL 13 / 100 g 8/10 Peach palm fruit Low GI 35 GL 13 / 100 g 7/10 
Plantain Low GI 40 GL 13 / 100 g 6/10 
Sapodilla Medium GI 65 GL 13 / 100 g 5/10 
Baked green plantain Low GI 45 GL 14 / 100 g 7/10 
Dried amla powder Low GI 20 GL 14 / 100 g 9/10 Fried pineapple Medium GI 66 GL 14 / 100 g 5/10 
Tamarind Low GI 23 GL 14 / 100 g 6.5/10 
Unripe plantain Low GI 45 GL 14 / 100 g 6/10 
Concentrated raspberry extract (no added sugar) Low GI 35 GL 15 / 100 g 6.5/10 Cooked banana Medium GI 55 GL 15 / 100 g 6/10 
Lemon peel powder Low GI 25 GL 15 / 100 g 8/10 
Banana (Saba) Low GI 51 GL 16 / 100 g 5/10 
Dried cherries Low GI 22 GL 16 / 100 g 5/10 
Acerola Cherry Powder Low GI 20 GL 17 / 100 g 9/10 
Camu Camu Powder Low GI 20 GL 17 / 100 g 8/10 
Plum puree Low GI 29 GL 17 / 100 g 5/10 Roasted plantain Medium GI 55 GL 17 / 100 g 5/10 
Unsweetened dried cherries Low GI 22 GL 17 / 100 g 6/10 Mashed plantain Medium GI 55 GL 17.1 / 100 g 6.2/10 
Boiled plantain Medium GI 55 GL 18 / 100 g 6/10 Breadfruit Medium GI 68 GL 18 / 100 g 7/10 Canistel Medium GI 55 GL 18 / 100 g 7/10 Dried barberries Low GI 25 GL 18 / 100 g 6/10 
Pitted prunes Low GI 29 GL 18 / 100 g 5/10 Dried plum Low GI 29 GL 18.6 / 100 g 6.5/10 Freeze-dried raspberry powder Low GI 32 GL 19 / 100 g 8/10 Fried prunes Low GI 35 GL 19 / 100 g 5/10 Pineapple topping Medium GI 65 GL 19 / 100 g 2/10 
Prunes Low GI 29 GL 19 / 100 g 6/10 Sea buckthorn powder Low GI 35 GL 19 / 100 g 6/10 
Dried apple Low GI 29 GL 19.1 / 100 g 4/10 Blackcurrant extract Low GI 45 GL 20 / 100 g 4/10 
Dried apricots Low GI 31 GL 20 / 100 g 6/10 
Dried black currant powder Low GI 30 GL 20 / 100 g 7/10 
Eggfruit Medium GI 55 GL 20 / 100 g 5/10 Fibra de maçã Low GI 25 GL 20 / 100 g 8/10 Grilled plantain Medium GI 65 GL 20 / 100 g 5/10 
Rowanberry extract Low GI 45 GL 20 / 100 g 4/10 
Dried berry powder Low GI 30 GL 21 / 100 g 8/10 
Dried black currants Low GI 32 GL 21 / 100 g 6/10 Mamey sapote Medium GI 65 GL 21 / 100 g 6/10 
Rosehip powder (whole fruit) Low GI 35 GL 21 / 100 g 7/10 
Dried goji berries Low GI 29 GL 22 / 100 g 6/10 Fried banana Medium GI 60 GL 23 / 100 g 4/10 
Dried blackberries Low GI 32 GL 24 / 100 g 6/10 Freeze-dried passion fruit powder Low GI 30 GL 24 / 100 g 7/10 
Dried pears Low GI 35 GL 24.4 / 100 g 6/10 
Dried raspberries Low GI 32 GL 24.7 / 100 g 6/10 Dried physalis Low GI 35 GL 25 / 100 g 5/10 
Ajwa dates Low GI 35 GL 26 / 100 g 5/10 
Fried Ripe Plantain Medium GI 65 GL 26 / 100 g 4/10 
Freeze-dried berry crumbles Low GI 35 GL 28 / 100 g 8/10 
Fried Plantain High GI 70 GL 28 / 100 g 3/10 
Regular Dates Low GI 42 GL 28.7 / 100 g 4/10 
Blueberry Extract Medium GI 55 GL 29 / 100 g 4/10 
Pineapple extract Medium GI 65 GL 29 / 100 g 3/10 
Wild berries Low GI 40 GL 29 / 100 g 6/10 
White mulberry Low GI 40 GL 30 / 100 g 6.5/10 
