Every Fruit Ranked by Glycemic Load (Lowest to Highest, 2026)

Fruits are ranked by glycemic load, which combines glycemic index and carbohydrate content. Low glycemic load fruits include plums (GL 2), grapefruit and apricots (GL 3), and cherries and strawberries (GL 4). Dried fruits like raisins (GL 28) and dates (GL 18) have the highest glycemic loads.

This ranking provides insight into the glycemic load of various fruits, allowing for better understanding of their impact on blood sugar levels. Glycemic load is a more accurate predictor of blood-sugar response than glycemic index alone.

Which Fruits Have the Lowest Glycemic Load?

Lowest GL per serving:

1. Plums (1 medium): GL 2
2. Grapefruit (1/2 fruit): GL 3
3. Apricots (2 fresh): GL 3
4. Cherries (1 cup): GL 4
5. Strawberries (1 cup): GL 4

Which Fruits Have the Highest Glycemic Load?

Highest GL per serving (mostly dried fruit):

1. Raisins (1/4 cup): GL 28
2. Dates (3 dried): GL 18
3. Dried figs (1/4 cup): GL 18
4. Grapes (1 cup): GL 14
5. Banana (1 medium): GL 13

Best Fruits for Blood Sugar

Low glycemic load, whole, and high in fiber:

1. Berries (raspberries, strawberries, blueberries)
2. Cherries
3. Apples and pears
4. Citrus (oranges, grapefruit)
5. Plums, peaches and apricots

Low Glycemic Load Fruits (GL 10 or Under)

Low glycemic load fruits have a GL of 10 or under, indicating a minimal impact on blood sugar. Examples include plums (GL 2), grapefruit and apricots (GL 3), and cherries and strawberries (GL 4). Whole fresh fruits are generally low to moderate in glycemic load.

Fruit	Serving	Glycemic Index	Carbs (g)	Glycemic Load
Plums	1 medium	40	8	2
Grapefruit	1/2 fruit	25	13	3
Apricots	2 fresh	34	8	3
Cherries	1 cup	20	19	4
Strawberries	1 cup	40	11	4
Kiwi	1 medium	50	9	4
Watermelon	1 cup	72	11	5
Peach	1 medium	42	14	5
Orange	1 medium	43	15	5
Pear	1 medium	38	22	5
Apple	1 medium	39	21	6
Pineapple	1 cup	59	22	8
Mango	1 cup	51	25	8
Blueberries	1 cup	53	21	9

These fruits are beneficial for maintaining stable blood sugar levels.

Higher Glycemic Load Fruits (GL Over 10)

Higher glycemic load fruits have a GL over 10, which can lead to a more significant impact on blood sugar. Dried fruits, such as raisins (GL 28), dates (GL 18), and dried figs, fall into this category. Watermelon, despite its high glycemic index of 72, has a low glycemic load of about 5 due to its low carbohydrate content per serving.

Fruit	Serving	Glycemic Index	Carbs (g)	Glycemic Load
Banana	1 medium	51	27	13
Grapes	1 cup	53	27	14
Dates	3 dried	50	36	18
Dried figs	1/4 cup	61	29	18
Raisins	1/4 cup	64	43	28

Dried fruits should be consumed in moderation for blood sugar management.

How to Track Carbs and Blood-Sugar Impact

Glycemic load depends on portion, so the same fruit can be low or high impact depending on how much you eat. Nutrola identifies food from a photo, barcode or voice entry and returns calories and over 100 nutrients, including carbs, sugar and fiber, so you can see your daily totals instead of guessing. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see glycemic index vs glycemic load food comparison table, what is the glycemic index, and berries ranked by sugar and antioxidants.

How We Compiled These Numbers

Glycemic index values are from published international GI tables (University of Sydney and Atkinson et al.). Glycemic load is GI times available carbohydrate per serving divided by 100, rounded. Values are typical and vary by ripeness, variety, processing and portion. This is educational and not medical advice; people managing diabetes should follow their care team guidance.

Frequently Asked Questions (FAQ)

What fruit has the lowest glycemic load?

What fruit has the lowest glycemic load? Plums have the lowest glycemic load at GL 2, making them an excellent choice for blood sugar management.

What fruit has the highest glycemic load?

What fruit has the highest glycemic load? Raisins have the highest glycemic load at GL 28, which can significantly impact blood sugar levels.

Is watermelon bad for blood sugar?

Is watermelon bad for blood sugar? Watermelon has a high glycemic index of 72 but a low glycemic load of about 5, making it a better option than it appears.

Can people with diabetes eat fruit?

Can people with diabetes eat fruit? Yes, people with diabetes can eat fruit, especially those with low glycemic loads, as they have a lesser impact on blood sugar.

What is the difference between glycemic index and glycemic load?

What is the difference between glycemic index and glycemic load? Glycemic index measures how quickly a food raises blood sugar, while glycemic load combines this with the carbohydrate content to predict overall impact.

Are berries good for blood sugar?

Are berries good for blood sugar? Yes, berries like strawberries have a low glycemic load (GL 4), making them a good choice for maintaining stable blood sugar levels.

Key Takeaways

• Glycemic load provides a better prediction of blood-sugar impact than glycemic index alone.
• Fruits with a glycemic load of 10 or under are considered low impact.
• Plums, grapefruit, and apricots are among the lowest glycemic load fruits.
• Dried fruits tend to have higher glycemic loads compared to fresh fruits.
• Watermelon has a high glycemic index but a low glycemic load due to its low carbohydrate content.
• Fiber in whole fruits can help blunt blood sugar responses.