OSTEOPATHY, PILATES, COUNSELLING, ACUPUNCTURE, HOMEOPATHY, YOGA

FARFIELD HOUSE CLINIC

Glycaemic Index in Fruit

Below is a list of fruits and their glycaemic index. That is the higher the score (measured in grams of fructose) shows how much simple sugar they contain therefore how short their benefit time will be.

It follows the same idea as trying to eat more complex (the lower value scores) carbohydrates. Note for example how well the berries figure in this.

 

Fruit

Serving Size

Grams of Fructose

Limes

1 Medium

0

Lemons

1 Medium

0.6

Cranberries

1 Cup

0.7

Passion Fruit

1 Medium

0.9

Prune

1 Medium

1.2

Apricot

1 Medium

1.3

Guava

2 Medium

2.2

Date ( Deglet Noor Style)

1 Medium

2.6

Cantaloupe Melon

1/8 of medium melon

2.8

Raspberries

1 Cup

3.0

Clementine

1 Medium

3.4

Kiwifruit

1 Medium

3.4

Blackberries

1 Cup

3.5

Star Fruit

1 Medium

3.6

Cherries Sweet

10

3.8

Strawberries

1 Cup

3.8

Cherries Sour

1 Cup

4.0

Pineapple

1 slice (3.5”x75”)

4.0

Grapefruit Pink or Red

½ medium

4.3

Boysenberries

1 Cup

4.6

Tangerine/ Mandarin Orange

1 Medium

4.8

Nectarines

1 medium

5.4

Peach

1 Medium

5.9

Orange (Navel)

1 Medium

6.1

Papaya

½ medium

6.3

Honeydew

1/8 of medium melon

6.7

Banana

1 Medium

7.1

Blueberries

1 Cup

7.4

Date (Medjool)

1 Medium

7.7

Apple ( Composite)

1 Medium

9.5

Persimmon

1 Medium

10.6

Watermelon

1/16 medium melon

11.3

Pear

1 medium

11.8

Raisins

1/4

12.3

Grapes seedless (Green or Red)

1Cup

12.4

Mango

½ Medium

16.2

Apricots dried

1 Cup

16.4

Figs dried

1 Cup

23.0