25 foods · 21 low GI
Glycemic index of fruits
Most whole fruits have a low glycemic index. Their fructose, fiber and water slow the rise in blood sugar, and a typical piece of fruit has a small glycemic load. Tropical fruits like pineapple, lychee and cantaloupe sit a little higher, and dried fruit and juice concentrate the sugar, so portion size matters more there.
| Serving | Level | |||
|---|---|---|---|---|
| Cherriescherry | 26 | 4 | 120 g | Low |
| Grapefruitpink grapefruit | 26 | 3 | 120 g | Low |
| Guavaguavas | 33 | 4 | 120 g | Low |
| Pearpears | 33 | 5 | 120 g | Low |
| Prunesdried plums | 34 | 12 | 60 g | Low |
| Peachpeaches | 35 | 3 | 120 g | Low |
| Mangomangoes | 38 | 6 | 120 g | Low |
| Plumplums | 38 | 5 | 120 g | Low |
| Appleapples | 39 | 5 | 120 g | Low |
| Blueberriesblueberry | 40 | 6 | 120 g | Low |
| Strawberriesstrawberry | 40 | 3 | 120 g | Low |
| Orangeoranges | 45 | 5 | 120 g | Low |
| Apricotapricots | 46 | 5 | 120 g | Low |
| Kiwikiwifruit | 47 | 7 | 120 g | Low |
| Bananabananas | 48 | 12 | 120 g | Low |
| Grapesgrape | 50 | 10 | 120 g | Low |
| Mandarintangerine | 50 | 7 | 120 g | Low |
| Watermelonwater melon | 50 | 4 | 120 g | Low |
| Papayapawpaw | 51 | 6 | 120 g | Low |
| Datesdate | 54 | 22 | 60 g | Low |
| Raisinssultanas | 55 | 25 | 60 g | Low |
| Dried figsfigs | 58 | 19 | 60 g | Medium |
| Lycheelitchi | 58 | 11 | 120 g | Medium |
| Cantalouperockmelon | 65 | 6 | 120 g | Medium |
| Pineappleananas | 66 | 9 | 120 g | Medium |
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Other categories
Vegetables & tubers32 foodsGrains & rice20 foodsBread & bakery17 foodsPasta & noodles10 foodsBreakfast cereals7 foodsLegumes13 foodsDairy & plant milks9 foodsNuts & seeds8 foodsSnacks & crackers8 foodsSweets & desserts18 foodsSugars & sweeteners8 foodsDrinks11 foodsDishes8 foodsMeat, fish & eggs8 foodsOils & fats2 foods
Sources: Atkinson FS et al. International tables of glycemic index and glycemic load values 2021. Am J Clin Nutr. 2021;114(5):1625–1632 · USDA FoodData Central · Methodology & sources · Data last reviewed 2026-09-29.