Glycemic index of fruits
Whole fruits come with fiber, so most of them raise blood sugar slowly and are safe in sensible portions. Guava, jamun, pear, apple and orange are among the best; very ripe bananas, chikoo, mango and dried fruit are higher and best eaten in small amounts, ideally after a meal.
Best picks for blood sugar
- Guava (Amrood)GI 12
- Amla (Indian Gooseberry)GI 15
- Jamun (Java Plum)GI 25
- Pear (Nashpati)GI 33
- AppleGI 36
Keep these small
- LycheeGI 79
- WatermelonGI 76
- Muskmelon (Kharbooja / Cantaloupe)GI 65
- Raisins (Kishmish, dried)GI 64
- BananaGI 62
Easy swaps
The same kind of food, with a gentler effect on blood sugar.
Fruits ranked by glycemic index
Lowest GI first. Tap any food for its full nutrition, portion advice and swaps.
| Food | GI | GL | Serving | Calories | Protein | Fiber |
|---|---|---|---|---|---|---|
| Coconut (Fresh) | 10 | 1 | 1 small piece of fresh coconut | 175 kcal | 1.7g | 4.5g |
| Guava (Amrood) | 12 | 2 | 1 medium guava | 68 kcal | 2.5g | 5g |
| Amla (Indian Gooseberry) | 15 | 2 | 2 medium fruits | 44 kcal | 0.9g | 4.3g |
| Jamun (Java Plum) | 25 | 3 | 10-12 jamuns | 60 kcal | 0.7g | 1g |
| Pear (Nashpati) | 33 | 4 | 1 medium pear | 85 kcal | 0.5g | 5g |
| Apple | 36 | 5 | 1 medium apple | 78 kcal | 0.4g | 3.6g |
| Orange (Santra) | 40 | 4 | 1 medium orange | 70 kcal | 1.3g | 3.5g |
| Strawberry | 41 | 3 | about 7 medium berries | 33 kcal | 0.7g | 2g |
| Mosambi (Sweet Lime) | 43 | 5 | 1 medium mosambi | 65 kcal | 1g | 2.5g |
| Kiwi | 50 | 7 | 1 large or 2 small fruits | 61 kcal | 1.1g | 3g |
| Fig (Anjeer, fresh) | 51 | 10 | 2 medium figs | 74 kcal | 0.8g | 2.9g |
| Pomegranate (Anar) | 53 | 8 | 1 medium bowl of arils | 120 kcal | 2.5g | 5.5g |
| Grapes (Angoor) | 53 | 9 | 1 small bowl (~20 grapes) | 82 kcal | 0.8g | 1g |
| Sitaphal (Custard Apple) | 54 | 11 | 1 small custard apple (flesh only) | 100 kcal | 1.7g | 4g |
| Chikoo (Sapota) | 55 | 12 | 1 medium chikoo | 100 kcal | 0.6g | 5g |
| Mango (Aam) | 56 | 9 | 1 medium slice / half mango | 80 kcal | 0.8g | 1.8g |
| Pineapple (Ananas) | 59 | 7 | 1 medium bowl (cubed) | 60 kcal | 0.6g | 1.5g |
| Papaya | 60 | 7 | 1 medium bowl (cubed) | 60 kcal | 0.7g | 2.5g |
| Jackfruit (Kathal, ripe) | 60 | 14 | 3-4 ripe bulbs | 95 kcal | 1.5g | 2g |
| Banana | 62 | 14 | 1 medium banana | 105 kcal | 1.3g | 3g |
| Raisins (Kishmish, dried) | 64 | 19 | 1 small handful (2 tbsp) | 120 kcal | 1.2g | 1.5g |
| Muskmelon (Kharbooja / Cantaloupe) | 65 | 4 | 1 cup diced | 34 kcal | 0.8g | 1g |
| Watermelon | 76 | 4 | 1 medium slice | 46 kcal | 0.9g | 0.6g |
| Lychee | 79 | 11 | 8-10 lychees | 66 kcal | 0.8g | 1.3g |
GL and nutrition are per serving. How these values are sourced
Low-GI fruits
GI 55 or below. These raise blood sugar slowly and make good everyday choices.
GI 10· LowCoconut (Fresh)
नारियल · కొబ్బరి
Fresh coconut meat (malai). Very low GI due to high fat and fiber content with minimal carbohydrates.
GI 12· LowGuava (Amrood)
अमरूद · జామ పండు
One of the best fruits for diabetics in India. Very low GI, extremely high in vitamin C, and good fiber content.
GI 15· LowAmla (Indian Gooseberry)
आंवला · ఉసిరికాయ
A sour, vitamin C-rich superfruit with a very low GI. Excellent for diabetics and rich in antioxidants.
GI 25· LowJamun (Java Plum)
जामुन · నేరేడు పండు
Purple fruit traditionally used in Ayurveda for diabetes management. Very low GI and believed to help regulate blood sugar.
GI 33· LowPear (Nashpati)
नाशपाती · బేరి పండు
Low GI fruit with excellent fiber content, especially when eaten with skin. A safe and filling snack for diabetics.
GI 36· LowApple
सेब · ఆపిల్
Widely available across India. Low GI due to fructose and pectin fiber content. A safe fruit for diabetics.
GI 40· LowOrange (Santra)
संतरा · నారింజ
Citrus fruit rich in vitamin C. Low GI due to its fiber and acid content which slow glucose absorption.
GI 41· LowStrawberry
स्ट्रॉबेरी · స్ట్రాబెర్రీ
A low-calorie winter berry with a very low GI and high vitamin C. One of the safest fruits for diabetics.
GI 43· LowMosambi (Sweet Lime)
मौसंबी · బత్తాయి
Popular citrus fruit in India, often juiced. Lower acidity than orange but similar GI profile. Best eaten whole for fiber benefits.
GI 50· LowKiwi
कीवी · కివీ
A tangy green fruit packed with vitamin C and fiber. Low GI and a great choice for managing blood sugar.
GI 51· LowFig (Anjeer, fresh)
अंजीर · అత్తి పండు
A soft, sweet fruit with edible seeds and good fiber. Fresh figs have a moderate GI, much lower than dried ones.
GI 53· LowPomegranate (Anar)
अनार · దానిమ్మ
Antioxidant-rich fruit with moderate GI. Rich in polyphenols that may have anti-diabetic properties.
Showing 12 of 15. The rest are in the ranked table above.
Medium-GI fruits
GI 56 to 69. Fine in moderate portions, ideally with protein or fiber on the plate.
GI 56· MediumMango (Aam)
आम · మామిడి పండు
King of fruits in India. Despite being sweet, ripe mango has a medium GI. However, portion control is key due to high natural sugar.
GI 59· MediumPineapple (Ananas)
अनानास · అనాసపండు
Tropical fruit rich in bromelain enzyme and vitamin C. Medium GI — the acidity provides some buffering effect on glucose response.
GI 60· MediumPapaya
पपीता · బొప్పాయి
Tropical fruit rich in vitamin A and digestive enzymes. Medium GI but moderate glycemic load per serving.
GI 60· MediumJackfruit (Kathal, ripe)
कटहल · పనస పండు
A large tropical fruit whose ripe yellow bulbs are sweet and fibrous. Moderate GI with a decent fiber content.
GI 62· MediumBanana
केला · అరటి పండు
The most consumed fruit in India. GI varies by ripeness — green/semi-ripe is lower GI than fully ripe bananas.
GI 64· MediumRaisins (Kishmish, dried)
किशमिश · ఎండు ద్రాక్ష
Dried grapes that are concentrated in natural sugars, giving them a high glycemic load despite a moderate GI. Best eaten in small amounts.
GI 65· MediumMuskmelon (Kharbooja / Cantaloupe)
खरबूजा · ఖర్బూజా
A juicy, hydrating summer melon with high water content and beta-carotene. Moderate GI but low glycemic load per serving.
High-GI fruits to keep small
GI 70 or above. These raise blood sugar fastest, so keep portions small and have them with a meal.
GI 76· HighWatermelon
तरबूज़ · పుచ్చకాయ
High GI but low GL per serving because it's mostly water. The numbers look scary but actual blood sugar impact is moderate in normal portions.
GI 79· HighLychee
लीची · లీచి
Sweet, juicy summer fruit from Eastern India. High sugar content gives it a high GI — enjoy in limited quantities.
Which is better? Side-by-side comparisons
Related guides
Common questions
Which fruits are best for diabetes?
Most are fine in sensible portions: 15 of the 24 fruits on GlycemicIndia are low GI. The best picks for blood sugar are Guava (Amrood) (12), Amla (Indian Gooseberry) (15), Jamun (Java Plum) (25), Pear (Nashpati) (33), Apple (36).
Which fruits should sugar patients limit?
The highest-GI fruits are Lychee (79), Watermelon (76), Muskmelon (Kharbooja / Cantaloupe) (65), Raisins (Kishmish, dried) (64), Banana (62). You don't have to give them up entirely: keep the portion small, have them after a meal rather than on an empty stomach, and pair them with protein, fiber or curd.
Sugar ke mareez kaun se fal kha sakte hain?
Amrood, amla, jamun, nashpati jaise options sabse behtar hain, kyunki inka GI kam hai aur yeh sugar dheere badhate hain. litchi, tarbooz, kharbooja kam matra mein hi lein, aur dal, sabzi ya dahi ke saath khayein.
Can diabetics eat banana?
Yes, in moderation. Banana has a GI of 62, which is medium; a slightly green banana is better than a very ripe one. Guava (GI 12) is one of the safest everyday fruits for comparison.
Building a full meal? Add foods to the meal calculator to see the glycemic load of the whole plate, or browse the complete list of low-GI Indian foods.