Low glycemic fruits have a glycemic index (GI) under 55 and a glycemic load (GL) under 10 per typical serving. The top picks are cherries, berries (raspberry, blackberry, strawberry, blueberry), apples, pears, plums, peaches, apricots, citrus fruits, and kiwi. All raise blood sugar gently and are excellent choices for prediabetes and diabetes. Below are the top 15 ranked with GI/GL data.
Glycemic Index vs. Glycemic Load
- Glycemic index (GI) ranks how quickly 50 grams of carbohydrate from a food raises blood glucose, on a 0-100 scale.
- Low: under 55
- Medium: 56-69
- High: 70 or above
- Glycemic load (GL) adjusts GI for the actual amount of carbs in a typical serving.
- Low: under 10
- Medium: 11-19
- High: 20+
GL is more practical because it accounts for portion size. Watermelon, for example, has a high GI (76) but a low GL (5 per cup) because most of its weight is water, not carbs.
Top 15 Low Glycemic Fruits Ranked
| Rank | Fruit | Serving | Carbs (g) | Fiber (g) | GI | GL per Serving |
|---|---|---|---|---|---|---|
| 1 | Cherries | 1 cup pitted | 22 | 3 | 22 | 5 |
| 2 | Grapefruit | 1/2 medium | 13 | 2 | 25 | 3 |
| 3 | Blackberries | 1 cup | 14 | 8 | 25 | 4 |
| 4 | Plums | 2 small | 16 | 2 | 29 | 5 |
| 5 | Raspberries | 1 cup | 15 | 8 | 32 | 3 |
| 6 | Apricots (fresh) | 4 fruits | 15 | 3 | 34 | 5 |
| 7 | Apple | 1 medium | 25 | 4 | 36 | 6 |
| 8 | Pear | 1 medium | 27 | 6 | 38 | 7 |
| 9 | Strawberries | 1 cup | 11 | 3 | 40 | 4 |
| 10 | Peach | 1 medium | 14 | 2 | 42 | 5 |
| 11 | Orange | 1 medium | 15 | 3 | 43 | 5 |
| 12 | Nectarine | 1 medium | 15 | 2 | 43 | 6 |
| 13 | Kiwi | 2 small | 20 | 4 | 50 | 7 |
| 14 | Blueberries | 1 cup | 21 | 4 | 53 | 9 |
| 15 | Mandarin / clementine | 2 small | 18 | 3 | 47 | 6 |
Why These Fruits Are Blood Sugar Friendly
Cherries
The lowest-GI fruit on this list, cherries deliver anthocyanins (antioxidant pigments) and naturally occurring melatonin. A cup of fresh sweet cherries has a glycemic load of just 5.
Berries (Raspberries, Blackberries, Strawberries, Blueberries)
All berries combine very low glycemic loads with high fiber and polyphenol content. Observational studies link regular berry consumption with better insulin sensitivity. Frozen berries are nutritionally equivalent to fresh — keep a bag in the freezer.
Apples and Pears
Both deliver pectin, a soluble fiber that slows glucose absorption and feeds gut bacteria. Eat with the skin on, where most fiber and quercetin live. Tart varieties (Granny Smith) have slightly less sugar than sweet ones (Fuji, Gala).
Stone Fruits (Plums, Peaches, Nectarines, Apricots)
Stone fruits combine moderate carbs with rich phytonutrient content. Plums and apricots are particularly low; very ripe peaches concentrate more sugar than firm ones.
Citrus (Grapefruit, Orange, Mandarin)
Citrus fruits provide vitamin C, folate, and flavonoids. The fiber-to-sugar ratio in whole citrus keeps the GL low. Avoid juice, which strips fiber and triples the glycemic impact. Note: grapefruit interacts with several medications, including statins — check with your pharmacist.
Kiwi
Two small kiwis pack more vitamin C than an orange and contain actinidin, a digestive enzyme. The slightly higher GI (50) is offset by good fiber content.
Fruits to Eat in Smaller Portions
These have moderate or high glycemic loads. Enjoy in measured servings or pair carefully:
| Fruit | GI | GL per Serving | Smart Portion |
|---|---|---|---|
| Banana (ripe) | 62 | 16 | 1/2 medium |
| Pineapple | 66 | 10 | 1/2 cup |
| Mango | 56 | 15 | 1/2 cup |
| Grapes | 59 | 11 | 17 grapes |
| Watermelon | 76 | 5 | 1 cup (low GL despite high GI) |
| Dried fruit (raisins, dates) | 64 | 28 | 2 tbsp |
| Fruit juice (orange) | 50 | 13 | 4 oz max |
Pairing Strategies for the Gentlest Glucose Curve
Even low-GI fruit produces a smaller spike when paired with protein, fat, or fiber. Try:
- Apple slices with 1 tbsp almond butter
- Berries on plain Greek yogurt
- Pear with 1 oz cheese
- Orange with a small handful of walnuts
- Half a banana with peanut butter
- Cherries with cottage cheese
For more guidance, see our roundups of healthiest fruits and low-sugar fruits.
How Many Servings of Low-GI Fruit Per Day?
According to the American Diabetes Association, most adults with diabetes can include 2-3 servings of fruit per day, focusing on low-GI options. One serving equals:
- 1 small whole fruit (apple, orange, pear, peach)
- 1 cup berries
- 2 small plums or kiwi
- 1 cup melon cubes
- 1/2 banana
Spread servings across the day rather than eating multiple at one sitting. Fruit at breakfast or as part of a balanced snack is usually well tolerated.
Whole Fruit vs. Juice vs. Smoothies
| Form | Fiber | GL | Recommendation |
|---|---|---|---|
| Whole fresh fruit | Full | Low-medium | Best choice |
| Frozen fruit | Full | Low-medium | Excellent |
| Smoothie (with seeds, yogurt) | Mostly intact | Medium | Good if balanced |
| 100% fruit juice | Stripped | High | Limit to 4 oz with meal |
| Dried fruit | Concentrated | High per gram | Limit to 2 tbsp |
| Canned in syrup | Variable | High | Choose “in juice” or “no sugar added” |
The Bottom Line
The best low glycemic fruits for blood sugar are cherries, berries, apples, pears, plums, peaches, apricots, citrus, and kiwi — all with GI under 55 and GL under 10 per serving. Eat them whole, pair with protein or healthy fat, and aim for 1-2 servings per day spread across meals. These fruits add fiber, antioxidants, and vitamins without spiking glucose, making them a smart staple in any prediabetes-friendly eating pattern.
