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 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 
Dehydrated orange powder Low GI 40 GL 32 / 100 g 4/10 
Freeze-dried fruits Low GI 40 GL 32 / 100 g 7/10 Strawberry powder Low GI 40 GL 32 / 100 g 6/10 
Freeze-dried strawberries Low GI 40 GL 32.9 / 100 g 5/10 
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 Dried mandarin Low GI 45 GL 37 / 100 g 5/10 
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 persimmon Medium GI 55 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 
Dried mango Low GI 51 GL 40.1 / 100 g 3/10 
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 42.4 / 100 g 4/10 White raisins Medium GI 56 GL 44.8 / 100 g 4/10 
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 cranberries with sea salt Medium GI 62 GL 47.3 / 100 g 2/10 Powdered dried mango Medium GI 55 GL 48 / 100 g 4/10 
Dried banana Medium GI 55 GL 48.5 / 100 g 3/10 
Raisins Medium GI 64 GL 50.8 / 100 g 3/10 
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 Dried olives No glycemic index — 5/10 Natural citrus oil and zest No glycemic index — 6/10 
