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 |
