Fruit

Fresh Fruit

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

GI	Name of product / food	GL	Unit	Mass (g)	Comments
Low	Prickly pear, fresh	<5	2	200	Mexican GI, GF
Low	Guavas, fresh	<5	1 average	77	Tested by GIFSA and GI Science Lab, GF
Low	Lemon, fresh	<5	1 average	75	Estimated GI, GF
Low	Cherries, fresh	<5	1/2 cup = 10	100	Australian GI, GF
Low	Grapefruit, fresh	<5	1 half	110	GF
Low	Rhubarb, stewed, no sugar	<5	1/2 cup	125	Estimated GI; note the low GL, GF
Low	Apricot, fresh	<5	3	105	Montignac GI, GF
Low	Apple, fresh	<10	1 medium	120	Average GI of 6 studies, GF
Low	Pear, fresh	<10	1 medium	165	GF
Low	Plum, fresh	<5	2 medium	100	GF
Low	Berries, fresh or frozen - blackberry, raspberry, youngberry	<10	1 cup	125	Estimated GI, GF
Low	Gooseberries, fresh or frozen	<5	1 cup	100	Estimated GI, GF
Low	Pomegranate	<10	1 medium	100	Estimated GI, GF
Low	Strawberries, fresh	<5	1 punnet	250	Australian GI, GF
Low	Orange, fresh, peeled	<10	1 medium	200	GF
Low	Peach, fresh	<10	1 medium	150	GF
Low	Granadilllas, fresh	<10	4	100	Estimated GI, GF
Low	Nectarine, fresh	<10	1 medium	150	Australian GI, GF
Low	Fruit salad, fresh	<10	1/2 cup	150	Calculated GI; average values, GF
Low	Grapes, fresh	<10	1 small bunch	110	World average GI, GF
Low	Mango, fresh, peeled, no pip	<30	1	300	World average GI, GF
Low	Blueberries, fresh / frozen	<10	1 cup	125	GF
Low	Kiwi fruit, fresh	<5	1	70	World average GI, GF
Medium	Banana, fresh, ripe	<20	1 medium	100	GF
Medium	Papaya or papino or pawpaw, fresh	<10	1 cup cubed	150	GF
Medium	Pineapple, fresh	<10	2 x 1 cm rings	80	GF
Medium	Spanspek or Rock melon, fresh	<10	1 cup cubed	200	Australian GI, GF
High	Watermelon, fresh	<10	1 x 3 cm slice	200	GF

Dried Fruit and Fruit Bars

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

Fruit Juices

GI	Name of product / food	GL	Unit	Mass (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	330	Estimated GL
Low	DiabetO, Fruit punch nectar concentrate drink	<10	60ml + 240ml	60	Low Glycemic Response; calculated GL, GF
Low	DiabetO, Guava medley nectar concentrate drink	<5	60ml + 240ml	60	Low Glycemic Response; calculated GL, GF
Low	DiabetO, Mango & orange nectar concentrate drink	<5	60ml + 240ml	60	Low Glycemic Response; calculated GL, GF
Low	Footy's, powdered fruit flavoured drink	<5	15 g + 450 ml	15	Low glycemic response; estimated GL; GIFSA & DSA
Low	Miss Lemon / Wonder Lemon	<5	300ml + 1 litre water	300	Calcualted GL; GIFSA
Low	Squash concentrate (cordial), low kJ, all flavours, Slimsy	<5	1 small glass rtd	250	Low Glycemic Response; estimated GL; GIFSA
Low	Lemon juice, fresh	<5	2 Tbs	30	Estimated GI, GF
Low	Peartiser, sparkling pear juice	<10	1 small bottle	275	GF
Low	Appletiser, sparkling apple juice	<10	1 small bottle	275	GF
Low	Sparkling apple juice, Liquifruit	<20	1 tin	250	GIFSA & DSA, GF
Low	Apple juice, diluted, Swirl, Ceres	<10	1 small box	200	GIFSA & DSA, GF
Low	Apple juice, Rhodes	<10	1 small box	200	GIFSA & DSA, GF
Low	Orange juice, freshly squeezed	<20	1 small glass	250	Canadian GI, GF
Low	Apple juice, clear, Liquifruit	<20	1 small box	250	Pure apple juice; GIFSA & DSA, GF
Low	Grapefruit juice, freshly squeezed	<20	1 small glass	250	GF
Low	DiabetO, Orange nectar concentrate	<5	60ml + 240ml	60
Low	Apple & raspberry juice, diluted, Swirl, Ceres	<10	1 small box	200	GIFSA & DSA, GF
Low	Peach fruit juice blend, Rhodes	<20	1 small glass	250	GIFSA & DSA, GF
Low	Tropical fruit juice, Liquifruit	<20	1 small box	250	GIFSA & DSA, GF
Low	Apple juice, Ceres	<20	1 small box	200	Pure apple juice; GIFSA & DSA, GF
Low	Cranberry & kiwi juice, Liquifruit	<20	1 small box	250	Apple stretching juice; GIFSA, GF
Low	Ruby grapefruit fruit juice blend, Rhodes	<20	1 small glass	250	GIFSA & DSA, GF
Low	Mango fruit juice blend, Rhodes	<20	1 small box	200	GIFSA & DSA, GF
Low	Pomegranate juice	21.86	1 small glass	250	Australian GI, GF
Low	Junglevite Juice (powder)	<20	1 small glass rtd	250	No more than 500 ml per day - high in fructose, GF
Low	Mango & orange juice, Liquifruit	<20	1 small box	250	GIFSA & DSA, GF
Low	Secrets of the valley fruit juice, Ceres	<20	1 small box	200	GIFSA & DSA, GF
Low	Strawberry & banana fruit juice blend, Rhodes	<10	1 small box	200	GIFSA & DSA, GF
Medium	Marula Mania, Liquifruit	<20	1 small box	250	Grape stretching juice, GF
Medium	Whispers of summer juice, Ceres	<20	1 small box	200	Grape stretching juice, GF
Medium	Apricot juice, Liquifruit	<20	1 small box	250	Grape stretching juice, GF
Medium	Breakfast punch, Liquifruit	<20	1 small box	250	Grape stretching juice, GF
Medium	Cranberry & kiwi juice, Ceres	<20	1 small box	200	Grape stretching juice, GF
Medium	Grapetiser, white, sparkling grape juice	<30	1 small bottle	275	GF
Medium	Passion Power juice, Liquifruit	<20	1 small box	250	Grape stretching juice, GF
Medium	Guava juice, Ceres	<20	1 small box	200	Grape stretching juice, GF
Medium	Mango juice, Ceres	<20	1 small box	200	Grape stretching juice, GF
Medium	Orange juice, Ceres	<20	1 small box	200	Grape stretching juice, GF
Medium	Peach juice, Ceres	<20	1 small box	200	Grape stretching juice, GF
Medium	Ruby grapefruit juice, Ceres	<20	1 small box	200	Grape stretching juice, GF
Medium	Orange fruit juice blend, Rhodes	<20	1 small box	200	GF
Medium	Summerpine juice, Liquifruit	<20	1 small box	250	Grape stretching juice, GF
Medium	Berry Blaze, Liquifruit	<20	1 small box	250	Grape stretching juice, GF
Medium	Grapetiser, red, sparkling grape juice	<20	1 small bottle	275	Ideal after sport, GF
Medium	Orange juice, Liquifruit	<20	1 small box	250	Grape stretching juice, GF
Medium	Cranberry Cooler, Liquifruit	<30	1 small box	250	Grape stretching juice, GF
Medium	Litchi juice, Liquifruit	<20	1 small box	250	Grape stretching juice, GF
Medium	Hanepoot grape juice, Ceres	<20	1 small box	200	GF
Medium	Red grape juice, Liquifruit	<30	1 small box	250	GF
Medium	Cordial (fruit squash)	<20	1 small glass rtd	250	Australian GI, GF
Medium	Guava fruit juice blend, Rhodes	<20	1 small glass	250	GF
Medium	Orange squash, similar to SA Oros	<20	1 small glass / bottle rtd	250	Australian GI, GF
High	Medley of fruits juice, Ceres	<20	1 small box	200	Grape stretching juice, GF
High	Tropical fruit juice blend, Rhodes	<10	1 small box	200	GF
High	Litchi juice, Ceres	<20	1 small box	200	Grape stretching juice, GF

Tinned Fruit

GI	Name of product / food	GL	Unit	Mass (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	200	Estimated 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
Medium	Peaches, 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.