Fructose glycemic index
Fructose has a glycemic index of 24, which is low. A 10 g serving (2 teaspoons) has a glycemic load of 2 (low).
Also known as: fruit sugar
- Serving10 g
- Available carbs10 g
- Fiber0 g
- Sugars10 g
- Protein0 g
- Calories39 kcal
Serving: 2 teaspoons.
What to know
Fructose has a very low GI because it is processed by the liver rather than entering the blood as glucose. Large amounts of added fructose are linked to fatty liver and high triglycerides, so a low GI is not a green light.
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 | 50 g | 12 | Medium |
| 100 g | 100 g | 24 | High |
| 10 g · 2 teaspoons | 10 g | 2 | Low |
| 20 g · double serving | 20 g | 5 | Low |
What the studies found
The value of 24 is the mean calculated by the authors of the International Tables of Glycemic Index (2021) across 8 studies. Results are fairly consistent (11 to 25).
Each dot is one study. Green dots followed the ISO 26642 standard method.
- 11 · Canada 1998
- 12 · Canada 1998
- 20 · Canada 1981
- 21 · Germany 1980
- 23 · China 2005
- 24 · USA 1986
- 25 · Italy 2013
- 25 · Canada 1985
Fructose compared with other sugars & sweeteners
Similar low-GI foods
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Frequently asked questions
Is fructose low glycemic?
Yes. With a GI of 24, fructose is in the low range (55 or less).
What is the glycemic load of fructose?
A 10 g serving (2 teaspoons) has a glycemic load of 2, 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 fructose?
With a GI of 24 and a low glycemic load per serving, fructose 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 fructose?
A 10 g serving has about 10 g of total carbohydrate, including 0 g of fiber, leaving 10 g of available carbohydrate (the part that raises blood sugar). Per 100 g: 100 g of carbohydrate.
Nutrition facts
| per 100 g | Serving (10 g) | |
|---|---|---|
| Calories | 387 kcal | 39 kcal |
| Carbohydrates | 100 g | 10 g |
| Available carbs | 100 g | 10 g |
| Fiber | 0 g | 0 g |
| Sugars | 100 g | 10 g |
| Protein | 0 g | 0 g |
| Fat | 0 g | 0 g |
Source: USDA FoodData Central, Sugars, granulated (SR Legacy, FDC 169655). 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.