Glycemic Index of Fruits: Every Common Fruit Ranked by GI and GL
Complete glycemic index chart for 50+ fruits with GI scores, glycemic load, and serving sizes. See which fruits spike blood sugar and which keep it stable.
TL;DR: Most whole fruits are low to medium GI thanks to their fiber and water content. Berries and citrus are the lowest (GI 22-43), tropical fruits are moderate (GI 51-65), and only watermelon and lychee are truly high GI. Ripeness, preparation, and whether you eat the fruit whole or as juice all significantly affect the glycemic impact.
How to Use This Fruit GI Reference
This chart ranks every common fruit by glycemic index and includes glycemic load per typical serving. GL is the more practical measure for fruit because many fruits with moderate-to-high GI values actually have low GL due to their high water content and small carbohydrate density.
Fruits are organized from lowest to highest GI. Each entry includes the GI, a typical serving size, the carbohydrate content of that serving, and the calculated glycemic load.
Complete Fruit Glycemic Index Table
| Fruit | GI | Serving Size | Carbs (g) | GL | GI Rating |
|---|---|---|---|---|---|
| Avocado | ~15 | 1/2 medium (68g) | 6 | 1 | Low |
| Cherries | 22 | 120g (3/4 cup) | 12 | 3 | Low |
| Blackberries | 25 | 120g (3/4 cup) | 6 | 2 | Low |
| Grapefruit | 25 | 1/2 medium (120g) | 11 | 3 | Low |
| Dried apricots | 30 | 60g (8-10 pieces) | 19 | 6 | Low |
| Raspberries | 32 | 120g (3/4 cup) | 6 | 2 | Low |
| Apricots, fresh | 34 | 3 medium (105g) | 11 | 4 | Low |
| Prunes, pitted | 29 | 60g (6 prunes) | 33 | 10 | Low |
| Apple | 36 | 1 medium (182g) | 25 | 5 | Low |
| Pear | 38 | 1 medium (178g) | 27 | 6 | Low |
| Plum | 39 | 2 medium (132g) | 15 | 5 | Low |
| Strawberries | 40 | 120g (3/4 cup) | 7 | 3 | Low |
| Peach | 42 | 1 medium (150g) | 14 | 4 | Low |
| Banana, slightly underripe | 42 | 1 medium (118g) | 25 | 11 | Low |
| Dates, dried (Medjool) | 42 | 60g (2-3 dates) | 40 | 17 | Low |
| Orange | 43 | 1 medium (130g) | 15 | 5 | Low |
| Nectarine | 43 | 1 medium (142g) | 15 | 5 | Low |
| Coconut, fresh | 45 | 80g (1/2 cup) | 6 | 3 | Low |
| Grapes, red | 46 | 120g (3/4 cup) | 18 | 8 | Low |
| Grapes, green | 46 | 120g (3/4 cup) | 18 | 8 | Low |
| Kiwi | 50 | 2 medium (150g) | 22 | 8 | Low |
| Banana, ripe | 51 | 1 medium (118g) | 25 | 13 | Low |
| Mango | 51 | 120g (3/4 cup) | 17 | 9 | Low |
| Pomegranate | 53 | 1/2 medium (87g) | 16 | 8 | Low |
| Blueberries | 53 | 120g (3/4 cup) | 14 | 7 | Low |
| Papaya | 56 | 120g (3/4 cup) | 11 | 6 | Medium |
| Pineapple | 59 | 120g (3/4 cup) | 13 | 8 | Medium |
| Figs, dried | 61 | 60g (3-4 figs) | 28 | 17 | Medium |
| Banana, overripe | 62 | 1 medium (118g) | 27 | 17 | Medium |
| Raisins | 64 | 60g (small box) | 44 | 28 | Medium |
| Cranberries, dried, sweetened | 64 | 40g (1/4 cup) | 33 | 21 | Medium |
| Cantaloupe | 65 | 120g (3/4 cup) | 8 | 5 | Medium |
| Persimmon | 50 | 1 medium (168g) | 31 | 16 | Low |
| Guava | 12 | 1 medium (55g) | 8 | 1 | Low |
| Passion fruit | 30 | 2 medium (36g) | 8 | 2 | Low |
| Jackfruit | 50 | 80g | 16 | 8 | Low |
| Starfruit (carambola) | 45 | 1 medium (91g) | 6 | 3 | Low |
| Dragon fruit | 48 | 1 medium (180g) | 22 | 11 | Low |
| Tangerine / Clementine | 42 | 2 small (148g) | 18 | 8 | Low |
| Lemon | 20 | 1 medium (84g) | 6 | 1 | Low |
| Lime | 20 | 1 medium (67g) | 7 | 1 | Low |
| Watermelon | 76 | 120g (3/4 cup) | 6 | 5 | High |
| Lychee | 79 | 120g (3/4 cup) | 16 | 13 | High |
Fruit Juice vs. Whole Fruit
Juicing removes fiber and concentrates sugar, significantly increasing glycemic impact.
| Comparison | GI (Whole) | GI (Juice) | GL (Whole, per serving) | GL (Juice, 250ml) |
|---|---|---|---|---|
| Orange vs. Orange juice | 43 | 50 | 5 | 13 |
| Apple vs. Apple juice | 36 | 41 | 5 | 12 |
| Grape vs. Grape juice | 46 | 55 | 8 | 18 |
| Grapefruit vs. Grapefruit juice | 25 | 48 | 3 | 11 |
| Cranberry vs. Cranberry cocktail | 45 | 52 | 3 | 18 |
| Pineapple vs. Pineapple juice | 59 | 46 | 8 | 12 |
| Tomato vs. Tomato juice | 15 | 38 | 1 | 3 |
Fruit by Category
Best Low-GI Fruits (GI under 40)
These fruits have the gentlest impact on blood sugar:
- Cherries (22), blackberries (25), grapefruit (25), raspberries (32), apricots (34), apples (36), pears (38), plums (39), strawberries (40), guava (12), passion fruit (30), lemons (20), limes (20)
Moderate Low-GI Fruits (GI 40-55)
Still low GI but with slightly more glucose impact:
- Peaches (42), oranges (43), nectarines (43), grapes (46), kiwi (50), mango (51), banana ripe (51), blueberries (53), pomegranate (53)
Medium-GI Fruits (GI 56-69)
Moderate glucose response. Best combined with protein or fat:
- Papaya (56), pineapple (59), dried figs (61), raisins (64), cantaloupe (65), dried cranberries (64)
High-GI Fruits (GI 70+)
Rapid glucose response, but low GL due to high water content:
- Watermelon (76), lychee (79)
Effect of Ripeness on Fruit GI
Ripening converts starch to sugar and breaks down cell walls, increasing GI.
| Fruit | Underripe GI | Ripe GI | Overripe GI |
|---|---|---|---|
| Banana | 42 | 51 | 62+ |
| Mango | 40 | 51 | 60 |
| Papaya | 45 | 56 | 65 |
| Pear | 33 | 38 | 45 |
| Peach | 35 | 42 | 52 |
How to Read This Chart
Glycemic index values for fruits fall into three categories:
-
Low GI (55 or below): The vast majority of whole fruits. These produce a slow, gradual glucose rise. Berries, stone fruits, citrus, and apples are all here.
-
Medium GI (56-69): Some tropical fruits and most dried fruits. The drying process concentrates sugar and removes water, raising GI. Fresh pineapple, cantaloupe, and dried fruit fall in this range.
-
High GI (70 or above): Only watermelon (76) and lychee (79) among common fruits. However, watermelon’s GL is just 5 per serving because it is mostly water. High GI does not always mean high impact.
The glycemic load column is especially important for fruit. Several medium-to-high GI fruits (watermelon, cantaloupe, pineapple) have low GL per serving because they contain relatively little carbohydrate. Conversely, dried fruits have moderate GI but high GL because the sugar is concentrated.
Key Takeaways
- Berries are the best fruits for blood sugar. Strawberries, raspberries, blackberries, and cherries all score under 40 GI with very low GL. They are also packed with antioxidants.
- Whole fruit is dramatically different from fruit juice. The fiber in whole fruit slows absorption. Orange juice has 2.5 times the GL of a whole orange serving for serving.
- Ripeness matters more than most people realize. A green-tipped banana (GI 42) and a brown-spotted banana (GI 62+) are different foods from a glycemic standpoint.
- Dried fruit is a sugar trap. Raisins (GL 28) and dried cranberries (GL 21) deliver concentrated sugar in a small, easy-to-overeat package. Stick to small portions.
- Tropical fruits are still reasonable. Mango (51), papaya (56), and pineapple (59) are medium GI at most. Paired with yogurt or nuts, they are perfectly fine for most people.
Everyone’s glucose response is different. What spikes one person may be fine for another. Glycemic Snap uses AI to analyze photos of your meals and predict your glucose response, including a blood sugar curve prediction and personalized swap suggestions. Download for iOS or Android to discover your personal glycemic profile.
Related Resources
Track Your Personal Glucose Response
Everyone's glucose response is different. What spikes one person may be fine for another. Glycemic Snap uses AI to analyze photos of your meals and predict your glucose response, including a blood sugar curve prediction and personalized swap suggestions.
Frequently Asked Questions
What fruit has the lowest glycemic index?
Cherries have the lowest GI of common fruits at 22. Other very low GI fruits include blackberries (25), grapefruit (25), dried apricots (30), and raspberries (32). Most berries are excellent low-GI fruit choices.
Is fruit sugar bad for blood sugar?
Whole fruit is generally fine for blood sugar because the fiber slows sugar absorption. The fructose in whole fruit is packaged with fiber, water, and nutrients that moderate the glycemic response. Fruit juice, however, removes the fiber and concentrates the sugar, making it much higher impact.
Are bananas high glycemic?
It depends on ripeness. A slightly green banana has a GI of about 42 (low), a yellow ripe banana is about 51 (low-medium), and an overripe brown-spotted banana can reach 62+ (medium). The starch converts to sugar as bananas ripen.