Fruit smoothie glycemic index
Fruit smoothie has a glycemic index of 38, which is low. A 250 ml serving (1 glass) has a glycemic load of 14 (medium).
Also known as: smoothie
- Serving250 ml
- Available carbs38 g
- Fiber0 g
- Sugars31 g
- Protein1.1 g
- Calories158 kcal
Serving: 1 glass.
What to know
Fruit smoothies averaged a low GI of 38 across nine tests, but a large smoothie can hold three or four pieces of fruit. Adding yogurt, protein or seeds and keeping the size modest helps.
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 | 7.5 g | 3 | Low |
| 100 ml | 15 g | 6 | Low |
| 250 ml · 1 glass | 38 g | 14 | Medium |
| 500 ml · double serving | 75 g | 29 | High |
What the studies found
The value of 38 is the mean calculated by the authors of the International Tables of Glycemic Index (2021) across 9 studies.
Fruit smoothie compared with other drinks
Similar low-GI foods
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Frequently asked questions
Is fruit smoothie low glycemic?
Yes. With a GI of 38, fruit smoothie is in the low range (55 or less).
What is the glycemic load of fruit smoothie?
A 250 ml serving (1 glass) has a glycemic load of 14, 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 fruit smoothie?
With a GI of 38 and a medium glycemic load per serving, fruit smoothie 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 fruit smoothie?
A 250 ml serving has about 38 g of total carbohydrate, including 0 g of fiber, leaving 37.5 g of available carbohydrate (the part that raises blood sugar). Per 100 g: 15 g of carbohydrate.
Nutrition facts
| per 100 g | Serving (250 ml) | |
|---|---|---|
| Calories | 63 kcal | 158 kcal |
| Carbohydrates | 15 g | 38 g |
| Available carbs | 15 g | 38 g |
| Fiber | 0 g | 0 g |
| Sugars | 13 g | 31 g |
| Protein | 0.4 g | 1.1 g |
| Fat | 0 g | 0 g |
Source: USDA FoodData Central, Fruit juice smoothie, NAKED JUICE, MIGHTY MANGO (SR Legacy, FDC 167795). 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.