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.
Ground sumac Low GI 35 GL 13 / 100 g 8/10 
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 
Unsweetened dried cherries Low GI 22 GL 17 / 100 g 6/10 
Boiled plantain Medium GI 55 GL 18 / 100 g 6/10 Canistel Medium GI 55 GL 18 / 100 g 7/10 
Dried plums Low GI 29 GL 18 / 100 g 5/10 
Pitted prunes Low GI 29 GL 18 / 100 g 5/10 Freeze-dried raspberry powder Low GI 32 GL 19 / 100 g 8/10 Sea buckthorn powder Low GI 35 GL 19 / 100 g 6/10 
Unsulfured dried plums Low GI 29 GL 19 / 100 g 6/10 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 
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 
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 
Dried apples Low GI 35 GL 23 / 100 g 4/10 
Dried raspberry Low GI 32 GL 23 / 100 g 6/10 Fried banana Medium GI 60 GL 23 / 100 g 4/10 
Unsweetened dried apples Low GI 35 GL 23 / 100 g 6/10 
Dried blackberry Low GI 32 GL 24 / 100 g 6/10 
Dried pears Low GI 35 GL 24 / 100 g 6/10 Freeze-dried passion fruit powder Low GI 30 GL 24 / 100 g 7/10 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 
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 
Dried strawberries (no added sugar) Low GI 40 GL 30 / 100 g 5/10 
White mulberry Low GI 40 GL 30 / 100 g 6.5/10 Frozen Dates Low GI 42 GL 31 / 100 g 4/10 
Sugar cane Low GI 43 GL 31 / 100 g 2/10 
Date Low GI 42 GL 31.5 / 100 g 4/10 
Date fruit Low GI 42 GL 31.5 / 100 g 5/10 
Date pieces Low GI 42 GL 31.5 / 100 g 5/10 
Kurma curry date Low GI 42 GL 31.5 / 100 g 5/10 
Regular Dates Low GI 42 GL 31.5 / 100 g 4/10 
Dehydrated orange powder Low GI 40 GL 32 / 100 g 4/10 
Freeze-dried fruits Low GI 40 GL 32 / 100 g 7/10 
Concentrated blueberry juice Medium GI 55 GL 34 / 100 g 2/10 
Fig paste Medium GI 55 GL 34 / 100 g 4/10 
Pomegranate molasses (no added sugar) Medium GI 55 GL 34 / 100 g 3/10 
Powdered fruit (no added sugar, retains fiber and micronutrients) Low GI 40 GL 34 / 100 g 7/10 
Freeze-Dried Pear Low GI 40 GL 35 / 100 g 6/10 
Zahidi dates Low GI 46 GL 35 / 100 g 5/10 
Carob powder Low GI 40 GL 36 / 100 g 3/10 
Dried apple powder Low GI 40 GL 36 / 100 g 4/10 Dried cherry powder Low GI 45 GL 36 / 100 g 5/10 Dried jujube fruit Low GI 50 GL 36 / 100 g 6/10 Dried mixed fruit Medium GI 55 GL 36 / 100 g 4/10 
Green banana flour Low GI 45 GL 36 / 100 g 8/10 
Powdered dried green mango with cayenne pepper Medium GI 55 GL 36 / 100 g 4/10 
Date sugar (ground dried dates) Low GI 50 GL 37.5 / 100 g 5/10 
Date paste Low GI 50 GL 38 / 100 g 4/10 
Dried fig Medium GI 61 GL 39 / 100 g 4/10 
Dried strawberries Low GI 50 GL 40 / 100 g 4/10 
Date powder Medium GI 55 GL 41 / 100 g 3/10 Dried berries Medium GI 55 GL 41 / 100 g 4/10 
Dried fruit Medium GI 55 GL 41 / 100 g 4/10 Dried prickly pear Medium GI 55 GL 41 / 100 g 4/10 
Dried blueberries Low GI 53 GL 42 / 100 g 4/10 
Dried mango Medium GI 56 GL 44 / 100 g 3/10 
Currants Medium GI 62 GL 46 / 100 g 3/10 
Dried dates Medium GI 62 GL 46.5 / 100 g 4.5/10 Pitted dates Medium GI 62 GL 46.5 / 100 g 3/10 
Dried banana Medium GI 55 GL 48 / 100 g 3/10 Powdered dried mango Medium GI 55 GL 48 / 100 g 4/10 Raisins Medium GI 64 GL 50.6 / 100 g 3/10 
Raisins Medium GI 64 GL 50.7 / 100 g 3/10 
Dried cranberries with sea salt Medium GI 62 GL 51 / 100 g 2/10 Sultanas Medium GI 65 GL 51.5 / 100 g 3/10 
Sultanas Medium GI 65 GL 51.5 / 100 g 4/10 
Dried papaya Medium GI 65 GL 52 / 100 g 3/10 
Dried pineapple Medium GI 66 GL 53 / 100 g 4/10 
Banana powder Medium GI 62 GL 55 / 100 g 4/10 Citrus zest No glycemic index — 9/10 
Citrus zest (lemon, lime, or orange) No glycemic index — 9/10 Dried olives No glycemic index — 5/10 Natural citrus oil and zest No glycemic index — 6/10 
