33 Low Glycemic Fruits Ranked by GI Value (2025)
Quick Answer:
The lowest glycemic fruits include cherries (GI: 22), grapefruit (25), apricots (34), and most berries (25-40). These fruits have minimal impact on blood sugar levels and are excellent choices for anyone following a low glycemic diet or managing diabetes.
Not all fruits are created equal when it comes to blood sugar impact. While fruits are nutritious and essential for a healthy diet, understanding their glycemic index can help you make smarter choices—especially if you're managing diabetes, watching your weight, or simply seeking steadier energy levels.
This comprehensive guide ranks 33 common fruits by their glycemic index values, explains why some fruits affect blood sugar differently than others, and provides practical tips for incorporating low GI fruits into your daily meals.
Table of Contents
Complete Low GI Fruits Chart
Below is our comprehensive ranking of common fruits by glycemic index. Lower values mean less impact on blood sugar.
| Fruit | GI Value | GI Category | Serving Size | Carbs (g) |
|---|---|---|---|---|
| Cherries | 22 | Low | 120g | 12g |
| Grapefruit | 25 | Low | 120g | 11g |
| Dried Apricots | 30 | Low | 60g | 27g |
| Apricots, fresh | 34 | Low | 120g | 9g |
| Apple, raw | 36 | Low | 120g | 15g |
| Pear, raw | 38 | Low | 120g | 15g |
| Plum | 39 | Low | 120g | 12g |
| Strawberries | 40 | Low | 120g | 8g |
| Peach, fresh | 42 | Low | 120g | 11g |
| Orange | 43 | Low | 120g | 11g |
| Grapes | 46 | Low | 120g | 18g |
| Mango | 51 | Low | 120g | 17g |
| Banana, ripe | 51 | Low | 120g | 23g |
| Kiwi fruit | 53 | Low | 120g | 12g |
| Blueberries | 53 | Low | 120g | 14g |
| Papaya | 59 | Medium | 120g | 11g |
| Raisins | 64 | Medium | 60g | 44g |
| Cantaloupe | 65 | Medium | 120g | 8g |
| Pineapple | 66 | Medium | 120g | 13g |
| Watermelon | 76 | High | 120g | 6g |
| Dates | 103 | High | 60g | 40g |
Top 10 Lowest GI Fruits (Detailed)
1. Cherries - GI: 22
Cherries reign supreme as the lowest GI fruit, making them an exceptional choice for blood sugar management. Their low glycemic value is due to high fiber content and natural compounds that may improve insulin sensitivity.
Benefits:
- Rich in antioxidants and anti-inflammatory compounds
- May help reduce inflammation and improve sleep quality
- Excellent source of vitamin C and potassium
Serving Suggestions:
Add to Greek yogurt, blend into smoothies, or enjoy as a post-workout snack.
2. Grapefruit - GI: 25
Grapefruit is a powerhouse citrus fruit with minimal blood sugar impact. Studies suggest grapefruit may even help improve insulin resistance when consumed regularly.
Benefits:
- High in vitamin C and fiber
- May support weight loss efforts
- Contains compounds that benefit heart health
Serving Suggestions:
Eat half a grapefruit for breakfast or add segments to salads. Note: Check with your doctor if taking medications, as grapefruit can interact with some drugs.
3. Dried Apricots - GI: 30
Despite being dried, apricots maintain a low GI rating. They're convenient, portable, and provide concentrated nutrition in a small package.
Benefits:
- Excellent source of vitamin A and fiber
- Good for digestive health
- Provides quick, sustained energy
Serving Suggestions:
Limit to 3-4 pieces as a snack. Pair with nuts for balanced macros.
The remaining top 10 include: Apricots (fresh, GI 34), Apples (GI 36), Pears (GI 38), Plums (GI 39), Strawberries (GI 40), Peaches (GI 42), and Oranges (GI 43).
How to Incorporate Low GI Fruits Into Your Diet
Breakfast Ideas
- • Greek yogurt with berries and cherries
- • Steel-cut oats topped with apple slices
- • Grapefruit half with cottage cheese
- • Smoothie with strawberries and spinach
Snack Ideas
- • Apple slices with almond butter
- • Pear with a handful of walnuts
- • Fresh cherries (portion: 1 cup)
- • Orange segments with cheese
Pro Tips for Blood Sugar Control:
- Pair with protein or fat: Add nuts, cheese, or yogurt to slow digestion
- Watch portions: Even low GI fruits contain carbs—stick to 1 serving
- Choose whole over juice: Fiber in whole fruit slows sugar absorption
- Time matters: Eat fruit with meals rather than alone for better blood sugar response
Fruits to Eat in Moderation (Medium to High GI)
While these fruits are still nutritious, they have a higher impact on blood sugar and should be consumed mindfully if you're watching your glycemic load.
| Fruit | GI Value | Better Alternative |
|---|---|---|
| Watermelon | 76 | Strawberries or Cantaloupe |
| Pineapple | 66 | Kiwi or Peaches |
| Dates | 103 | Dried Apricots or Prunes |
Note: Even high GI fruits can be part of a balanced diet when eaten in small portions with protein or fat.
Frequently Asked Questions
What fruit has the lowest glycemic index?
Cherries have the lowest glycemic index among common fruits at 22, followed by grapefruit (25) and dried apricots (30). These fruits cause minimal blood sugar spikes.
Can diabetics eat bananas?
Yes, diabetics can eat bananas in moderation. Bananas have a GI of 51 (medium), so they're not considered low GI but are still acceptable when portion-controlled and paired with protein or healthy fats.
Are berries low glycemic?
Yes, most berries are low glycemic. Strawberries (GI 40) and blueberries (GI 53) are excellent choices for blood sugar control and are packed with antioxidants.
Should I avoid all high GI fruits?
No need to avoid them completely. High GI fruits like watermelon still provide valuable nutrients. The key is portion control and pairing them with protein or healthy fats to moderate blood sugar response.
Is fruit juice as good as whole fruit?
No. Fruit juice removes the beneficial fiber that slows sugar absorption, resulting in faster blood sugar spikes. Always choose whole fruit over juice when possible.
Related Articles
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Scientific References
- Atkinson FS, Foster-Powell K, Brand-Miller JC. International tables of glycemic index and glycemic load values: 2008. Diabetes Care. 2008;31(12):2281-2283.
- Foster-Powell K, Holt SH, Brand-Miller JC. International table of glycemic index and glycemic load values: 2002. Am J Clin Nutr. 2002;76(1):5-56.
- Jenkins DJ, et al. Glycemic index of foods: a physiological basis for carbohydrate exchange. Am J Clin Nutr. 1981;34(3):362-366.
- Brand-Miller J, et al. Low-glycemic index diets in the management of diabetes: a meta-analysis. Diabetes Care. 2003;26(8):2261-2267.