Apple juice glycemic index
Apple juice has a glycemic index of 46, which is low. A 250 ml serving (1 glass) has a glycemic load of 13 (medium).
Also known as: apple cider (unfiltered juice)
- Serving250 ml
- Available carbs28 g
- Fiber0.5 g
- Sugars24 g
- Protein0.3 g
- Calories115 kcal
Serving: 1 glass.
What to know
Apple juice keeps the low GI of apples thanks to fructose, but loses the fiber. A 250 ml glass has a medium glycemic load, more than two whole apples.
Glycemic load by portion size
GI stays the same whatever you eat, but glycemic load scales with the amount: eating twice as much doubles the effect on blood sugar.
| Amount | Available carbs | Glycemic load | |
|---|---|---|---|
| 50 ml | 5.6 g | 3 | Low |
| 100 ml | 11 g | 5 | Low |
| 250 ml · 1 glass | 28 g | 13 | Medium |
| 500 ml · double serving | 56 g | 26 | High |
What the studies found
The value of 46 is the mean calculated by the authors of the International Tables of Glycemic Index (2021) across 6 studies. Results range from 37 to 67. That spread is normal: GI changes with variety, ripeness, cooking and processing, and between labs.
Each dot is one study. Green dots followed the ISO 26642 standard method.
- 37 · Australia 2001
- 39 · Australia 1998
- 41 · USA 1986
- 44 · Australia 2003
- 44 · Australia 2001
- 67 · Italy 2011
Apple juice compared with other drinks
Similar low-GI foods
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Frequently asked questions
Is apple juice low glycemic?
Yes. With a GI of 46, apple juice is in the low range (55 or less).
What is the glycemic load of apple juice?
A 250 ml serving (1 glass) has a glycemic load of 13, which is medium. Glycemic load combines GI with the amount of carbohydrate in the portion: 10 or less is low, 11 to 19 medium and 20 or more high.
Can people with diabetes eat apple juice?
With a GI of 46 and a medium glycemic load per serving, apple juice can be part of a diabetes-friendly diet with attention to portion size and pairing it with protein, fat or fiber. Everyone responds differently, so talk to your doctor or dietitian about your plan.
How many carbs are in apple juice?
A 250 ml serving has about 28 g of total carbohydrate, including 0.5 g of fiber, leaving 27.8 g of available carbohydrate (the part that raises blood sugar). Per 100 g: 11.3 g of carbohydrate.
Nutrition facts
| per 100 g | Serving (250 ml) | |
|---|---|---|
| Calories | 46 kcal | 115 kcal |
| Carbohydrates | 11 g | 28 g |
| Available carbs | 11 g | 28 g |
| Fiber | 0.2 g | 0.5 g |
| Sugars | 9.6 g | 24 g |
| Protein | 0.1 g | 0.3 g |
| Fat | 0.1 g | 0.3 g |
Source: USDA FoodData Central, Apple juice, canned or bottled, unsweetened, without added ascorbic acid (SR Legacy, FDC 173933). Available carbohydrate = total carbohydrate minus fiber.
Sources: Atkinson FS, Brand-Miller JC, Foster-Powell K, Buyken AE, Goletzke J. International tables of glycemic index and glycemic load values 2021: a systematic review. Am J Clin Nutr. 2021;114(5):1625–1632. USDA FoodData Central. How we calculate each value: Methodology & sources.
Data last reviewed 2026-09-29.