Apple glycemic index
Apple has a glycemic index of 39, which is low. A 120 g serving (1 medium fruit) has a glycemic load of 5 (low).
- Serving120 g
- Available carbs14 g
- Fiber2.9 g
- Sugars12 g
- Protein0.3 g
- Calories62 kcal
Serving: 1 medium fruit.
What to know
Apples are one of the lowest-GI fruits thanks to their fructose, fiber and pectin. Eat them whole with the skin: apple juice and apple sauce reach the blood faster and are less filling.
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 g | 5.7 g | 2 | Low |
| 100 g | 11 g | 4 | Low |
| 120 g · 1 medium fruit | 14 g | 5 | Low |
| 240 g · double serving | 27 g | 11 | Medium |
What the studies found
The value of 39 is the median of 9 published measurements in the International Tables of Glycemic Index (2021). Results are fairly consistent (28 to 44).
Each dot is one study. Green dots followed the ISO 26642 standard method.
- 28 · Denmark 1991
- 32 · New Zealand 1991
- 34 · Germany 1980
- 39 · Canada 1981
- 39 · Iran 2009
- 40 · USA 1986
- 41 · Romania 1982
- 41 · Iran 2009
- 44 · Australia 2020
Apple compared with other fruits
Similar low-GI foods
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Frequently asked questions
Is apple low glycemic?
Yes. With a GI of 39, apple is in the low range (55 or less).
What is the glycemic load of apple?
A 120 g serving (1 medium fruit) has a glycemic load of 5, which is low. 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?
With a GI of 39 and a low glycemic load per serving, apple usually fits a diabetes-friendly diet in normal portions. Everyone responds differently, so talk to your doctor or dietitian about your plan.
How many carbs are in apple?
A 120 g serving has about 17 g of total carbohydrate, including 2.9 g of fiber, leaving 13.7 g of available carbohydrate (the part that raises blood sugar). Per 100 g: 13.8 g of carbohydrate.
Nutrition facts
| per 100 g | Serving (120 g) | |
|---|---|---|
| Calories | 52 kcal | 62 kcal |
| Carbohydrates | 14 g | 17 g |
| Available carbs | 11 g | 14 g |
| Fiber | 2.4 g | 2.9 g |
| Sugars | 10 g | 12 g |
| Protein | 0.3 g | 0.3 g |
| Fat | 0.2 g | 0.2 g |
Source: USDA FoodData Central, Apples, raw, with skin (Includes foods for USDA's Food Distribution Program) (SR Legacy, FDC 171688). 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.