The Glycemic Load of Common Fruits - dummies

By Meri Reffetto

Fruit sometimes (and undeservingly!) gets a bad rap because it’s a sweet, natural source of carbohydrates. That’s unfortunate, because fruits are quite good for you — they provide fiber, vitamins, minerals, and phytochemicals to promote overall health. The glycemic index and glycemic load can help you make sound decisions about the healthiest types of fruits to enjoy.

Refer to the following table and choose fresh fruit as often as possible to take advantage of its lower-glycemic load compared to snacks like potato chips and candy bars.

Food Type Portion Size Glycemic Load
Apples 1 medium apple Low
Apricots (canned) 1/2 cup Medium
Apricots (fresh) 1/2 cup Low
Apricots (dried) 1/4 cup Low
Avocado 1/4 large avocado Low
Bananas 1 medium banana Low
Blackberries 1/2 cup Low
Cherries (fresh) 1/2 cup Low
Dried cranberries 1/4 cup Medium
Grapefruit 1/2 medium grapefruit Low
Green grapes 3/4 cup Low
Kiwi 1 small Low
Mango (fresh) 1/2 cup Low
Oranges 1 medium orange Low
Peaches (canned in heavy syrup) 1/2 cup Medium
Peaches (canned in juice) 1/2 cup Low
Peaches (fresh) 1 large peach Low
Pears (canned in juice) 1/2 cup Low
Pears (fresh) 1 medium pear Low
Pineapple (fresh) 1/2 cup Low
Plums (fresh) 2 medium plums Low
Raspberries 1/2 cup Low
Red grapes 3/4 cup Low
Watermelon 1 large slice Medium