Fruit

GI and GL table for fruit

Fresh Fruit

The GI (Glycemic Index) & GL (Glycemic Load) table for fruits to help make a better choice when choosing fruit.

GIName of product / food GLUnitMass (g) Comments
Low Prickly pear, fresh <5 2 200Mexican GI, GF
Low Guavas, fresh <5 1 average 77Tested by GIFSA and GI Science Lab, GF
Low Lemon, fresh <5 1 average 75Estimated GI, GF
Low Cherries, fresh <5 1/2 cup = 10 100Australian GI, GF
Low Grapefruit, fresh <5 1 half 110GF
Low Rhubarb, stewed, no sugar <5 1/2 cup 125Estimated GI; note the low GL, GF
Low Apricot, fresh <5 3 105Montignac GI, GF
Low Apple, fresh <10 1 medium 120Average GI of 6 studies, GF
Low Pear, fresh <10 1 medium 165GF
Low Plum, fresh <5 2 medium 100GF
Low Berries, fresh or frozen - blackberry, raspberry, youngberry <10 1 cup 125Estimated GI, GF
Low Gooseberries, fresh or frozen <5 1 cup 100Estimated GI, GF
Low Pomegranate <10 1 medium 100Estimated GI, GF
Low Strawberries, fresh <5 1 punnet 250Australian GI, GF
Low Orange, fresh, peeled <10 1 medium 200GF
Low Peach, fresh <10 1 medium 150GF
Low Granadilllas, fresh <10 4 100Estimated GI, GF
Low Nectarine, fresh <10 1 medium 150Australian GI, GF
Low Fruit salad, fresh <10 1/2 cup 150Calculated GI; average values, GF
Low Grapes, fresh <10 1 small bunch 110World average GI, GF
Low Mango, fresh, peeled, no pip <30 1300World average GI, GF
Low Blueberries, fresh / frozen <10 1 cup 125GF
Low Kiwi fruit, fresh <5 170World average GI, GF
Medium Banana, fresh, ripe <20 1 medium 100GF
Medium Papaya or papino or pawpaw, fresh <10 1 cup cubed 150GF
Medium Pineapple, fresh <10 2 x 1 cm rings 80GF
Medium Spanspek or Rock melon, fresh <10 1 cup cubed 200Australian GI, GF
HighWatermelon, fresh <10 1 x 3 cm slice 200GF

Dried Fruit and Fruit Bars

GIName of product / food GLUnitMass (g) Comments
Low Mixed fruit salad, dried, Safari <5 3 fruit halves 30Calculated GI, GF
Low Apple rings, dried, Safari <5 5 rings 25GI based on Australian value, GF
Low Prunes, dried, Safari <5 3 prunes 30GI based on USA prunes and plums, GF
Low Goji berries, dried <5 1 heaped Tbs 16Estimated GI, GF
Low Apricots, dried, Safari <5 6 halves 24Based on average Australian & Canadian GI values, GF
Low Fruit roll, apricot, sweetened, Safari <10 1/2 roll 40Tested by NICUS, GF
Low Fruit roll, berry, no added sugar, Safari <10 1/2 roll 40Tested by NICUS, GF
Low Pears, dried, Safari <10 2 halves 30Australian GI, GF
Low Low GI dried fruit mix, Montagu, Padkos <5 1/4 packet 25Calculated GI; GIFSA
Low Mango, dried, Safari <10 4 strips 24GF
Low Cranberries, dried, unsweetened <5 1 heaped Tbs 16Estimated GI, GF
Low Fruit roll, guava, sweetened, Safari <20 1/2 roll 40Estimated GI, GF
Low Dates, chocolate / yoghurt coated <10 3 26Estimated GI, GF
Low Dried fruit flakes, no sugar added, Safari <10 1 mini packet 30Calculated from GI values of sugar free dried fruit rolls, GF
Low Cling peaches, dried, Safari <10 2 halves 25Tested by Nicus, GF
Low Dates, dried <10 3 21Average GI of 3 SA brands, GF
Low Figs, dried <10 2 halves 30Estimated GI, GF
MediumFruit roll, mango, sweetened, Safari <20 1/2 roll 40Estimated GI, GF
Medium Sultanas <10 1 heaped Tbs 15.7GF
Medium Fruit roll, peach, no sugar added, Safari <20 1/2 roll 40Estimated GI from minced dried cling peaches, GF
Medium Dried fruit, cake mix <20 3 Tbs 27Calculated GI, GF
Medium Minced fruit, dried fruit, dainties, sticks, sugared <20 1 serving 30Estimated GI, GF
Medium Cranberries, dried, sweetened <20 1 heaped Tbs 20Australian GI, GF
Medium Fruit roll, dried, peach, sweetened, Safari <20 1/2 roll 40Estimated GI from minced dried peaches and sugar, GF
Medium Currants <10 1 heaped Tbs 15.6Estimated GI, GF
Medium Raisins <10 1 heaped Tbs 16GF

Fruit Juices

GIName of product / food GLUnitMass (g) Comments
Fruit juice dairy blends. See DAIRY BASED BEVERAGES.
Low Cordial (fruit squash), sugar free, e.g. Low Cal, Slimsy, etc. <5 1 glass rtd 330Estimated GL
Low DiabetO, Fruit punch nectar concentrate drink <10 60ml + 240ml 60Low Glycemic Response; calculated GL, GF
Low DiabetO, Guava medley nectar concentrate drink <5 60ml + 240ml 60Low Glycemic Response; calculated GL, GF
Low DiabetO, Mango & orange nectar concentrate drink <5 60ml + 240ml 60Low Glycemic Response; calculated GL, GF
Low Footy's, powdered fruit flavoured drink <5 15 g + 450 ml 15Low glycemic response; estimated GL; GIFSA & DSA
Low Miss Lemon / Wonder Lemon <5 300ml + 1 litre water 300Calcualted GL; GIFSA
Low Squash concentrate (cordial), low kJ, all flavours, Slimsy <5 1 small glass rtd 250Low Glycemic Response; estimated GL; GIFSA
Low Lemon juice, fresh <5 2 Tbs 30Estimated GI, GF
Low Peartiser, sparkling pear juice <10 1 small bottle 275GF
Low Appletiser, sparkling apple juice <10 1 small bottle 275GF
Low Sparkling apple juice, Liquifruit <20 1 tin 250GIFSA & DSA, GF
Low Apple juice, diluted, Swirl, Ceres <10 1 small box 200GIFSA & DSA, GF
Low Apple juice, Rhodes <10 1 small box 200GIFSA & DSA, GF
Low Orange juice, freshly squeezed <20 1 small glass 250Canadian GI, GF
Low Apple juice, clear, Liquifruit <20 1 small box 250Pure apple juice; GIFSA & DSA, GF
Low Grapefruit juice, freshly squeezed <20 1 small glass 250GF
Low DiabetO, Orange nectar concentrate <5 60ml + 240ml 60
Low Apple & raspberry juice, diluted, Swirl, Ceres <10 1 small box 200GIFSA & DSA, GF
Low Peach fruit juice blend, Rhodes <20 1 small glass 250GIFSA & DSA, GF
Low Tropical fruit juice, Liquifruit <20 1 small box 250GIFSA & DSA, GF
Low Apple juice, Ceres <20 1 small box 200Pure apple juice; GIFSA & DSA, GF
Low Cranberry & kiwi juice, Liquifruit <20 1 small box 250Apple stretching juice; GIFSA, GF
Low Ruby grapefruit fruit juice blend, Rhodes <20 1 small glass 250GIFSA & DSA, GF
Low Mango fruit juice blend, Rhodes <20 1 small box 200GIFSA & DSA, GF
Low Pomegranate juice 21.86 1 small glass 250Australian GI, GF
Low Junglevite Juice (powder) <20 1 small glass rtd 250No more than 500 ml per day - high in fructose, GF
Low Mango & orange juice, Liquifruit <20 1 small box 250GIFSA & DSA, GF
Low Secrets of the valley fruit juice, Ceres <20 1 small box 200GIFSA & DSA, GF
Low Strawberry & banana fruit juice blend, Rhodes <10 1 small box 200GIFSA & DSA, GF
MediumMarula Mania, Liquifruit <20 1 small box 250Grape stretching juice, GF
MediumWhispers of summer juice, Ceres <20 1 small box 200Grape stretching juice, GF
MediumApricot juice, Liquifruit <20 1 small box 250Grape stretching juice, GF
MediumBreakfast punch, Liquifruit <20 1 small box 250Grape stretching juice, GF
MediumCranberry & kiwi juice, Ceres <20 1 small box 200Grape stretching juice, GF
MediumGrapetiser, white, sparkling grape juice <30 1 small bottle 275GF
MediumPassion Power juice, Liquifruit <20 1 small box 250Grape stretching juice, GF
MediumGuava juice, Ceres <20 1 small box 200Grape stretching juice, GF
MediumMango juice, Ceres <20 1 small box 200Grape stretching juice, GF
MediumOrange juice, Ceres <20 1 small box 200Grape stretching juice, GF
MediumPeach juice, Ceres <20 1 small box 200Grape stretching juice, GF
MediumRuby grapefruit juice, Ceres <20 1 small box 200Grape stretching juice, GF
MediumOrange fruit juice blend, Rhodes <20 1 small box 200GF
MediumSummerpine juice, Liquifruit <20 1 small box 250Grape stretching juice, GF
MediumBerry Blaze, Liquifruit <20 1 small box 250Grape stretching juice, GF
MediumGrapetiser, red, sparkling grape juice <20 1 small bottle 275Ideal after sport, GF
MediumOrange juice, Liquifruit <20 1 small box 250Grape stretching juice, GF
MediumCranberry Cooler, Liquifruit <30 1 small box 250Grape stretching juice, GF
MediumLitchi juice, Liquifruit <20 1 small box 250Grape stretching juice, GF
MediumHanepoot grape juice, Ceres <20 1 small box 200GF
MediumRed grape juice, Liquifruit <30 1 small box 250GF
MediumCordial (fruit squash) <20 1 small glass rtd 250Australian GI, GF
MediumGuava fruit juice blend, Rhodes <20 1 small glass 250GF
MediumOrange squash, similar to SA Oros <20 1 small glass / bottle rtd 250Australian GI, GF
HighMedley of fruits juice, Ceres <20 1 small box 200Grape stretching juice, GF
HighTropical fruit juice blend, Rhodes <10 1 small box 200GF
HighLitchi juice, Ceres <20 1 small box 200Grape stretching juice, GF

Tinned Fruit

GIName of product / food GLUnitMass (g) Comments
Low Pear halves, tinned in fruit juice, Koo Lite <5 1/3 tin 137 GIFSA & DSA, GF
Low Grapefruit segments, tinned in fruit juice, Rhodes <5 1/3 tin 137 GIFSA & DSA; estimated GI, GF
Low Guava halves, tinned in fruit juice, Koo Lite <5 1/3 tin 137 GIFSA & DSA, GF
Low Pie apples, tinned, unsweetened <10 1/2 tin 200Estimated GI, GF
Low Peach slices, tinned in fruit juice, Rhodes <10 1/3 tin 137 GIFSA & DSA, GF
Low Fruit cocktail, tinned in fruit juice, Koo Lite <5 1/3 tin 137 GIFSA & DSA, GF
Low Fruit salad, tinned in fruit juice, Koo Lite <10 1/3 tin 137 Estimated GI; GIFSA & DSA, GF
Low Peach slices, tinned in fruit juice, Koo Lite <10 1/3 tin 137 GIFSA & DSA, GF
Low Guava halves, tinned in fruit juice, Rhodes <10 1/3 tin 137 GIFSA & DSA, GF
Low Fruit cocktail, tinned in fruit juice, Rhodes <10 1/3 tin 137 GIFSA & DSA, GF
MediumPeaches, tinned in syrup <20 1/4 tin 100 Canadian GI, GF
High Apricots, tinned in syrup <20 1/4 tin 100 Montignac GI, GF
High Pineapple, tinned in syrup <20 1/4 tin 100 GF
High Litchi, tinned in syrup <20 1/4 tin 100 Chinese GI, GF

A true Low GI food releases glucose slowly and steadily into the bloodstream without overstimulating the pancreas to produce too much insulin. A High GI food, on the other hand, causes a sudden, large increase in blood glucose, resulting to either hyperglycaemia in Diabetics or hypoglycaemia in hypoglycaemics. GI of Glucose = 100
The products marked by an * are high in fat.
GF – means gluten free.