SugarHigh Team
Low GI Fruits List: Sourced Glycemic Index Values
Values: GI from Atkinson 2008, Table 1 (PMC2584181). Net carbs per 100 g raw from USDA FoodData Central. Low GI = 55 or less.
| Fruit | GI | Band | Net carbs / 100 g |
|---|---|---|---|
| Apple, raw | 36 | Low | 11.5 g (FDC 171689, without skin) |
| Dates, raw | 42 | Low | 68.3 g (FDC 168191, Medjool) |
| Orange, raw | 43 | Low | 9.4 g (FDC 169097) |
| Peaches, canned | 43 | Low | not listed here |
| Banana, raw | 51 | Low | 20.2 g (FDC 173944) |
| Mango, raw | 51 | Low | 13.4 g (FDC 169910) |
| Pineapple, raw | 59 | Medium | 11.7 g (FDC 169124) |
| Watermelon, raw | 76 | High | 7.2 g (FDC 167765) |
Ripeness matters
Banana GI ranges from 47 to 53 across studies, with overripe banana at 57 (glycemicindex.com). © GI News, University of Sydney.
FAQ
Which fruit has the lowest GI here?
Apple, 36.
Is pineapple low GI?
It averages 59, medium.
Are low GI fruits low carb?
Not always: dates are low GI but very high in net carbs.
