This article is for informational purposes only and does not constitute medical advice. Always consult your physician or a qualified healthcare provider regarding any medical condition or treatment.
Key Takeaways
Most whole fresh fruits have a low to medium glycemic index (GI under 55 or 56 to 69), making them safe choices in moderate portions for people with prediabetes or diabetes.
Low-GI fruits include berries, cherries, apples, pears, plums, oranges, grapefruit, kiwi, and most stone fruits — typical GI values 25 to 50.
Medium-GI fruits include bananas (especially ripe), pineapple, mango, grapes, raisins, papaya, and cantaloupe — GI roughly 56 to 70.
High-GI fruits include watermelon, dates, and most dried fruits — GI 72 and above; eat smaller portions and pair with protein or fat to blunt the spike.
Pairing fruit with protein, fat, or fiber, choosing whole over juice, and eating fruit at the end of meals all reduce post-meal glucose spikes.
Most whole fresh fruits have a low to medium glycemic index (GI under 55 or 56 to 69). Berries, cherries, apples, pears, and most stone fruits are low GI. Bananas, pineapple, and mango are medium. Watermelon, dates, and dried fruits are high. Ripeness, preparation, and pairing with protein or fat all change the actual impact on blood sugar.
Glycemic Index Reference Chart for Fruits
Low GI (under 55)
Fruit
GI
Glycemic Load (per typical serving)
Cherries
22
3
Grapefruit
25
3
Blackberries
25
4
Plum
30
2
Apricot (fresh)
34
3
Apple
36
5
Pear
38
4
Strawberries
40
3
Peach (fresh)
42
4
Orange
43
5
Blueberries
53
5
Kiwi
50
6
Medium GI (56 to 69)
Fruit
GI
Glycemic Load (per serving)
Banana (ripe)
62
11
Pineapple
66
7
Mango
56
8
Papaya
60
6
Grapes
59
11
Cantaloupe
65
4
Honeydew melon
62
4
Raisins
64
28
High GI (70 or more)
Fruit
GI
Glycemic Load (per serving)
Watermelon
72
4
Dates
62 to 76 (variety dependent)
18
Dried apricots
32 (low GI but high GL)
15
Lychee (canned in syrup)
79
16
Pineapple juice
46 (juice form)
16
Why Glycemic Load Matters More Than Index Alone
Glycemic index measures how quickly a fixed 50-gram carbohydrate dose of a food raises glucose. Glycemic load (GL) accounts for both speed and typical portion size. Watermelon has a high GI (72) but a low GL (4) because a typical 1-cup serving has only 11 grams of carbs. Bananas have a moderate GI (62) but a higher GL (11) because they have more carbs per serving.
GL Category
Range
Low GL
Under 10
Medium GL
11 to 19
High GL
20 or more
What Changes a Fruit’s GI
Ripeness: ripe fruits have higher GI than unripe
Cooking: heating breaks down cell walls, raising GI
Processing: juicing removes fiber, raising GI
Drying: concentrates sugars; small portions matter
Pairing with fat or protein: lowers effective GI
Variety: within a fruit type, varieties differ (Cavendish vs. Lady Finger banana)
Acidity: citrus and tart varieties tend to have lower GI
Best Fruit Pairings for Stable Blood Sugar
Apple with 1 tablespoon natural peanut butter
Berries with Greek yogurt
Pear with a slice of cheese
Banana with almonds or walnuts
Mixed fruit at the end of a balanced meal
Cottage cheese with peach or pineapple
Avocado with grapefruit
Berries on chia pudding
Fruit Juice vs. Whole Fruit
Form
Glucose Impact
Whole fruit
Slow rise, moderate peak, fiber buffer
100 percent juice
Rapid rise, higher peak, no fiber
Smoothies (whole fruit blended)
Faster than chewing whole fruit but better than juice
The glycemic index of fruits ranges from very low (cherries at 22) to high (watermelon at 72), but glycemic load — accounting for typical portions — often gives a more useful picture. Berries, apples, pears, citrus, and stone fruits are the most reliably low-impact choices. Watermelon and other high-GI options are still fine in modest portions, especially paired with protein or fat. Whole fruit beats juice every time. For most people with prediabetes or diabetes, 2 to 3 servings of whole fruit daily fit well in a glucose-friendly eating pattern.
Frequently Asked Questions
Which fruits have the lowest glycemic index?
The lowest-GI fruits are blackberries (GI 25), cherries (22), grapefruit (25), pears (38), apples (36), oranges (43), strawberries (40), peaches (42), and kiwi (50). Most berries and stone fruits cluster in this range, making them excellent choices for blood sugar management.
Which fruits should diabetics avoid?
No fruit needs strict avoidance. Higher-GI options like watermelon (GI 72), dates (62 to 76), pineapple (66), and most dried fruits should be eaten in smaller portions and paired with protein or fat. Fruit juice (even 100 percent juice) should be limited because it spikes glucose without the fiber buffer of whole fruit.
Does ripening change a fruit's glycemic index?
Yes. As fruit ripens, starches convert to sugars and the GI rises. A green banana may have a GI around 30; a fully ripe banana climbs to 60 or higher. Choose firmer, less ripe options when blood sugar is the priority. Cooking and processing also raise GI by breaking down cell walls.
How much fruit can I eat with diabetes?
Most clinicians recommend 2 to 3 servings of whole fruit daily, with smaller portions of higher-GI options. A serving is roughly 1 cup of berries, 1 small apple, 1 medium peach, half a banana, or 15 grapes. Eat fruit with meals or paired with protein and fat rather than alone on an empty stomach.
Sources
Atkinson FS, et al. International tables of glycemic index and glycemic load values 2008. Diabetes Care.
American Diabetes Association. Standards of Care in Diabetes 2024.
Harvard T.H. Chan School of Public Health. The Glycemic Index and Glycemic Load.
U.S. Department of Agriculture. FoodData Central nutrient database.
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