I track the Glycemic Index and Glycemic Load of the fruit I enjoy most. When I first began, I found it helpful to have the information in a GI – GL reference chart to more easily track the numbers. While I don’t write down each number each day, I do try to track my progress over time. I also want to track my calories, so included these in my chart.
If you are a diabetic or pre-diabetic, you might find this chart especially useful. However, many use it as a means of tracking which fruit they or a loved one should concentrate on for continued health, too. And these numbers are not just for those of us enjoying the plant-powered-living lifestyle. In fact, nutritionists and medical professionals suggest that everyone should consider their nutrients, including the effect natural sugars have on their health.
***See important notes below the chart, as well as the link to a printable version.***
GI – GL reference chart
Easier tracking of the glycemic index (GI), glycemic load (GL), and calories for one cup of fresh fruit and one half cup of dried fruit for 25 popular fruits:
| Fruit | GI (Fresh) | GL (Fresh) | Calories (1 cup) | GI (Dried) | GL (Dried) | Calories (1/2 cup) |
|---|---|---|---|---|---|---|
| Apple | 38 | 6 | 72 | 60 | 15 | 104 |
| Banana | 48 | 10 | 105 | 48 | 10 | 166 |
| Blueberries | 53 | 6 | 84 | – | – | – |
| Cherries | 22 | 3 | 77 | 50 | 11 | 97 |
| Grapes | 59 | 8 | 62 | 59 | 16 | 104 |
| Kiwi | 50 | 7 | 42 | – | – | – |
| Mango | 51 | 6 | 99 | 65 | 16 | 166 |
| Orange | 43 | 5 | 62 | 47 | 10 | 104 |
| Peach | 42 | 5 | 60 | 56 | 12 | 104 |
| Pear | 38 | 6 | 84 | 61 | 13 | 104 |
| Pineapple | 59 | 8 | 82 | 65 | 16 | 166 |
| Plum | 39 | 5 | 76 | 55 | 12 | 104 |
| Raspberry | 32 | 3 | 64 | – | – | – |
| Strawberry | 41 | 5 | 49 | – | – | – |
| Watermelon | 72 | 7 | 46 | – | – | – |
| Cantaloupe | 65 | 6 | 53 | – | – | – |
| Honeydew Melon | 62 | 6 | 61 | – | – | – |
| Papaya | 60 | 7 | 55 | – | – | – |
| Guava | 55 | 6 | 112 | – | – | – |
| Passion Fruit | 53 | 6 | 98 | – | – | – |
| Starfruit | 42 | 5 | 41 | – | – | – |
| Lychee | 49 | 6 | 125 | – | – | – |
| Dragon Fruit | 48 | 5 | 60 | – | – | – |
NOTE: Fresh or dried fruit information does not include canned.
Why didn’t I include canned fruit in this list? I do actually eat canned fruit occasionally, especially when I cannot find high quality fresh fruit. However, I always look for canned fruit packed in its own juice or in a very light juice. It’s important to avoid fruit packed in a syrup, especially in a heavy syrup. If you check the ingredients in these products, you will often note “corn syrup” or “high fructose corn syrup” or possibly even just sugar.
What about Frozen Fruit?
Many consider frozen fruit to be just as good, or even better than fresh, IF it is just the fruit with no additives. Always check ingredients as some add sugar.
Why can frozen be better than fresh?
Freshly picked fruit is delicious and very nutritious. And if you have your own garden, vineyard, or orchard, you already know that.
But the fresh fruit sold at your grocery store probably didn’t come from a farm on the roof of the grocery store. It likely traveled hundreds or even thousands of miles for several days before reaching your store. And then it might be in the store for a day or more. It still may appear fresh and taste delicious. But from the moment it is picked, the fruit begins to lose nutrients.
Frozen fruit, however, usually goes straight from the field to the freezing process, often within a few hours. Those nutrients it contained when it was harvested are mostly still intact.
Printable GI – GL Reference Chart
Click on the link above to access the chart via Google Sheets. You will need to make a copy of the chart (click on “file” and scroll down to “make a copy”). If you have other foods, you may add them to your copy of the chart before printing.
Many choose to post this chart to their refrigerator or a cupboard door as a quick reference.
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