Dried fruit
Medium GI
GL 49.2 per typical piece (120 g) · GL 41 per 100 g
- High fiber content
- Very high total sugar
Dried fruit has a glycemic index of 55, higher than plain Fruit (average) (40). One typical piece (120 g) adds a glycemic load of 49.2.
Updated Jul 13, 2026 · Sources: Logi Nutrition Team (USDA-derived composition, AI-assisted) · Not medical advice · Report an error
Instead of this
- GL 3 per 100 g Whole raspberries offer a significantly lower glycemic load (3 vs 41) while providing a similar fruit-based snacking experience.
Fresh whole raspberries - AlmondsGL 3.2 per 100 g Almonds are a nutrient-dense, low-glycemic alternative (GL 1) that provides healthy fats and protein to stabilize blood sugar levels.
- GL 1 per 100 g Pumpkin seeds offer a satisfying crunch with a minimal glycemic impact (GL 1), making them an excellent blood-sugar-friendly swap for dried fruit.
Whole pumpkin seeds
Forms of Fruit (average)
Logi · Manage Insulin Resistance
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Dried fruit is one of the 11,117 foods Logi scores when you photograph a meal — with the portion.
Nutrition Facts (per 100g)
per 100g
| Calories | 320 kcal |
| Carbohydrates | 75 g |
| Sugars (Total) | 60 g |
| Natural | 60 g |
| Added | 0 g |
| Fiber | 7 g |
| Soluble | 2.1 g |
| Insoluble | 4.9 g |
| Protein | 2.5 g |
| Fat | 0.6 g |
| Saturated | 0.1 g |
| Unsaturated | 0.5 g |
| Sodium | 10 mg |
Processing Level
Why this score?
- High fiber content
- Contains no added sugars
- Moderate glycemic index
- Very high total sugar
- High glycemic load
- High calorie density
Allergens
Low-GI recipes on Logi Food Coach
Frequently Asked Questions
What is the glycemic index of Dried fruit?
Dried fruit has a glycemic index of 55 (Moderate). One typical piece (120 g) has a glycemic load of 49.2; per 100 g the glycemic load is 41.
Is Dried fruit good for people with insulin resistance?
Dried fruit has a medium glycemic index (55). It fits in moderation, ideally with protein or fat; a lower-load alternative is Fresh whole raspberries.
Which form of Fruit (average) has the lowest glycemic load?
Among the forms of Fruit (average) in this database, Fruit (average) has the lowest glycemic load (5 per 100 g).
Check Dried fruit in the Logi app, with your portion.
