Diabetic-Friendly Fruits in India
Fruit is not off-limits with diabetes — the trick is choosing low-GI fruits and watching portions. These Indian fruits all sit in the low-GI range and are packed with fiber, vitamins and antioxidants.
Updated · ranked by glycemic index, lowest first · How we source our data
Eat whole fruit rather than juice, keep to one portion at a time, and pair sweeter fruit with a few nuts to slow sugar absorption.
At a glance: GI, GL and nutrition compared
| 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 |
GL and nutrition are per serving. How these values are sourced
Looking for every option? See the complete list of low-GI Indian foods.
Explore each food
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.
GI 53· LowGrapes (Angoor)
अंगूर · ద్రాక్ష
Small, sweet fruit available in green and black varieties. Medium GI — portion control is important as they are easy to overeat.
GI 54· LowSitaphal (Custard Apple)
सीताफल · సీతాఫలం
Creamy, sweet seasonal fruit. High natural sugar content gives it a higher GI. Rich in B vitamins and potassium.
GI 55· LowChikoo (Sapota)
चीकू · సపోటా
Very sweet tropical fruit popular in Western India. High in natural sugars, making it one of the higher GI fruits to watch.
Common questions
Which fruits are best for diabetics in India?
Guava, jamun, amla, pear, apple, orange and strawberry are among the best — they have a low glycemic index and high fiber, so they raise blood sugar slowly.
Can diabetics eat mango and banana?
Mango and banana have a medium GI, so they are not forbidden but should be eaten in small portions and ideally paired with protein or nuts. Lower-GI fruits like guava and jamun are safer everyday choices.
Is jamun good for diabetes?
Yes — jamun (Java plum) has a low GI and is traditionally valued for blood-sugar support, making it one of the better fruit choices for diabetics in season.
Sources
- Atkinson FS, Brand-Miller JC, Foster-Powell K, Buyken AE, Goletzke J. International tables of glycemic index and glycemic load values 2021: a systematic review. American Journal of Clinical Nutrition, 2021; 114(5): 1625–1632.
- University of Sydney, Glycemic Index Research Service — GI Database (glycemicindex.com).
- Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017. National Institute of Nutrition (ICMR), Hyderabad.
- ICMR–National Institute of Nutrition. Dietary Guidelines for Indians, 2024.
- ISO 26642:2010. Food products — Determination of the glycaemic index (GI) and recommendation for food classification.
Many Indian dishes have never been clinically tested, so some values are estimates — each food page shows whether its GI was measured or estimated. See our methodology.
This guide is for general educational purposes only and is not medical advice. Glycemic index values are approximate and individual blood sugar responses vary. Please consult your doctor or a registered dietitian before making changes to your diet — see our full disclaimer.