Glycemic index and glycemic load - FRUIT AND FRUIT PRODUCTS
(for normal glucose tolerance)
| Glycemic index | Serving size | Glycemic load | |
|---|---|---|---|
| Apples, raw | |||
| Apple, Golden Delicious (Canada) | 39±9 | 120 | 6 |
| Apple, dried (Australia) | 29±9 | 60 | 11 |
| Sliced Apples, canned, solid packed without juice (Langeberg and Ashton Foods Pty Ltd, South Africa) | 42±2 | 120 | 4 |
| Apricots | |||
| Apricots, raw, NS (Australia) | 34±4 | 120 | 3 |
| Apricot Halves canned in fruit juice (Langeberg and Ashton Foods Pty Ltd, South Africa) | 51±1 | 120 | 6 |
| Apricots, dried | |||
| Apricots, dried (Australia) | 30 | 60 | 8 |
| Apricots, dried, ready to eat (UK) | 31±1 | 60 | 7 |
| Apricots, dried, ready to eat, bite size (UK) | 32±2 | 60 | 7 |
| mean of three studies | 31 | 60 | 7 |
| Apricot dried fruit snack (Australia) | 42±2 | 15 | 5 |
| Apricot & apple fruit strips, gluten-free (Freedom Foods, Australia) | 29±9 | 20 | 5 |
| Apricot jam/fruit spread | |||
| Apricot 100% Pure Fruit spread, no added sugar (Freedom Foods, Australia) | 43±3 | 30 | 7 |
| Apricot 100% Fruit Spread, CotteesTM brand (Cadbury Schweppes, Australia) | 50 | 30 | 9 |
| Apricot fruit spread, reduced sugar (Glen Ewin Jams, Para Hills, Australia) | 55±5 | 30 | 7 |
| President's Choice® Blue MenuTM Twice the Fruit Apricot spread (Loblaw Brands Limited, Canada) | 56±6 | 30 | 7 |
| mean of four studies | 51±1 | 30 | 8 |
| Banana, raw | |||
| Banana (Australia) | 47±7 | 120 | 11 |
| Banana (Canada) | 62±2 | 120 | 16 |
| Banana (South Africa) | 70 | 120 | 16 |
| Banana, processed fruit fingers, Heinz KidzTM (H J Heinz, Malvern, Australia) | 61±1 | 30 | 12 |
| Blackberry 100% Fruit Spread, CotteesTM brand (Cadbury Schweppes, Australia) | 46±6 | 30 | 8 |
| Blackberry Sour Buzz dried fruit leather, Sunripe School Straps (Windsor Farm Foods, Australia) | 35±5 | 30 | 7 |
| Bluberries, wild (Wild Blueberries Association, Canada) | 53±3 | 100 | 5 |
| Breadfruit (Artocarpus altilis) | |||
| Breadfruit, peeled, boiled 10 min (Jamaica) | 47±7 | 120 | 10 |
| Breadfruit, peeled, boiled 26 min (Jamaica) | 60 | 120 | 17 |
| Breadfruit, raw (Australia)8 | 68 | 120 | 18 |
| Breadfruit, roasted on preheated charcoal (Jamaica) | 72±2 | 120 | 20 |
| mean of four studies | 62±2 | 120 | 16 |
| Cherries, dark, raw, pitted (Australia)25 | 63±3 | 120 | 9 |
| Cherries, sour, pitted, canned (Always Fresh brand, Australia)8 | 41±1 | 120 | 9 |
| Custard apple, raw, flesh only (Australia) | 54±4 | 120 | 10 |
| Dates | |||
| Dates, Barhi variety, dried and vacuum packed (United Arab Emirates) | 50 | 60 | 22 |
| Dates, Bo ma'an variety, dried and vacuum packed (United Arab Emirates) | 31±1 | 60 | 14 |
| Dates, Khalas (Rutab, soft early ripened) variety (United Arab Emirates) | 47±7 | 60 | 14 |
| Dates, Khalas (Tamer, sun dried stored in traditional Bedu manner) variety (United Arab Emirates) | 45±5 | 60 | 20 |
| Dates, Khalas variety, dried and vacuum packed (United Arab Emirates) | 36±6 | 60 | 16 |
| mean of five studies | 42±2 | 60 | 18 |
| Divine Date spread (Buderim Ginger, Buderim, QLD, Australia) | 29±9 | 25 | 5 |
| Figs, dried, tenderised, Dessert Maid brand (Ernest Hall & Sons, Sydney, Australia) | 61±1 | 60 | 16 |
| Fruit Salad canned in fruit juice, containing peach, pear, apricot, pineapple and cherries (Langeberg and Ashton Foods Pty Ltd, South Africa) | 54±4 | 120 | 6 |
| Ginger | |||
| Ginger, candied, sucrose-free (Buderim Ginger, Australia) | 10 | 25 | 2 |
| Ginger Spread, sucrose-free (Buderim Ginger, Australia) | 10 | 25 | 2 |
| Original Ginger marmalade (Buderim Ginger, Australia) | 50 | 25 | 9 |
| Grapes, black, Waltham Cross (Australia) | 59 | 120 | 11 |
| Grape Nectar (Chateau Barrosa, Lyndoch, SA, Australia) | 52±2 | 20 | 8 |
| Grapefruit, ruby red segments, canned in juice (Woolworths Limited, Australia) | 47±7 | 120 | 10 |
| Kiwi fruit (Australia)8 | 58±8 | 120 | 7 |
| Lychee, canned in syrup and drained, Narcissus brand (China) | 79±9 | 120 | 16 |
| Mandarin segments, canned in juice (Woolworths Limited, Australia) | 47±7 | 120 | 6 |
| Mango (Mangifera indica) (Australia)8 | 51±1 | 120 | 8 |
| Mango, low-fat frozen fruit dessert, FrutiaTM (Weis Frozen Foods, Toowong, Australia) | 42±2 | 100 | 10 |
| Mixed fruit, dried (Value, UK) | 60 | 60 | 24 |
| Nectarines, raw (Australia)8 | 43±3 | 120 | 4 |
| Oranges, raw | |||
| Oranges, type NS (South Africa) | 33±3 | 120 | 3 |
| Oranges, type NS (Canada) | 40 | 120 | 4 |
| Orange & Grapefruit segments, canned in juice (Woolworths Limited, Australia) | 53±3 | 120 | 10 |
| Orange Marmalade | |||
| Marmalade, orange 100% Pure Fruit spread, no added sugar (Freedom Foods, Australia) | 27±7 | 30 | 4 |
| Marmalade, orange (Australia) | 48±8 | 30 | 9 |
| Breakfast Marmalade 100% Fruit Spread, CotteesTM brand (Cadbury Schweppes, Australia) | 55±5 | 30 | 10 |
| mean of three foods | 43 | 30 | 8 |
| Paw paw/papaya, raw | |||
| Paw paw (Carica papaya (Australia)8 | 56±6 | 120 | 5 |
| Peaches | |||
| Peach, canned in natural juice (Goulburn Valley brand, Ardmona Foods, Mooroopna, Australia) | 30 | 120 | 3 |
| Peach, canned in natural juice (SPC Ltd, Shepparton, Australia) | 45±5 | 120 | 5 |
| Peach, canned in natural juice (SPC Ardmona Ltd, Shepparton, VIC, Australia) | 46±6 | 120 | 6 |
| mean of three studies | 40 | 120 | 5 |
| Peach, canned in heavy syrup (Letona Foods, Hawthorn East, VIC, Australia) | 58±8 | 120 | 9 |
| Peach, canned in heavy syrup (Homebrand, Yennora, NSW, Australia) | 64±4 | 120 | 12 |
| Peach, canned in reduced-sugar syrup, SPC Lite (SPC Ltd, Australia) | 62±2 | 120 | 11 |
| Peach & Grapes, canned in natural fruit juice (Woolworths Limited, Australia) | 46±6 | 120 | 6 |
| Peach & Pineapple, canned in natural fruit juice (Woolworths Limited, Australia) | 45±5 | 120 | 6 |
| Peach, dried (UK) | 35±5 | 60 | 8 |
| Peach & pear fruit strips, gluten-free (Freedom Foods, Australia) | 29±9 | 20 | 3 |
| Pears | |||
| Pear halves, canned in reduced-sugar syrup, SPC Lite (SPC Ltd, Australia) | 25±5 | 120 | 4 |
| Pear halves, canned in natural juice (SPC Ltd, Australia) | 43±3 | 120 | 5 |
| Pear, dried (UK) | 43±3 | 60 | 12 |
| Pineapple | |||
| Pineapple, raw (Australia)8 | 66±6 | 120 | 6 |
| Pineapple pieces, canned in fruit juice (Woolworths Limited, Australia) | 43±3 | 120 | 8 |
| Pineapple pieces, canned in natural fruit juice (Woolworths Limited, Australia) | 55±5 | 120 | 10 |
| Pineapple & Papaya pieces, canned in natural juice (Woolworths Limited, Australia) | 53±3 | 120 | 9 |
| Prunes, pitted (Sunsweet Growers Inc., Yuba City, USA) | 29±9 | 60 | 10 |
| Raisins | |||
| Raisins (Canada) | 64±4 | 60 | 28 |
| Raspberry 100% Pure Fruit spread, no added sugar (Freedom Foods, Australia) | 26±6 | 25 | 3 |
| Raspberry 100% Fruit Spread, CotteesTM brand (Cadbury Schweppes, Australia) | 46±6 | 30 | 8 |
| Rockmelon/Cantaloupe | |||
| Rockmelon/Cantaloupe, raw (Australia)8 | 65±5 | 120 | 4 |
| Rockmelon/Cantaloupe, raw (Australia)7 | 70 | 120 | 4 |
| Strawberries, fresh, raw (Australia)8 | 40 | 120 | 1 |
| Strawberry jam (Australia) | 51±1 | 30 | 10 |
| Strawberry100% Fruit Spread, CotteesTM brand (Cadbury Schweppes, Australia) | 46±6 | 30 | 8 |
| President's Choice® Blue MenuTM Twice the Fruit Spread - Strawberry & Rhubarb (Loblaw Brands Limited, Canada) | 69±9 | 25 | 6 |
| Strawberry fruit leather (Stretch Island Fruit CompanyTM, Washington, USA) | 29±9 | 30 | 7 |
| Strawberry & wildberry dried fruit leather, Sunripe School Straps (Windsor Farm Foods, Australia) | 40 | 30 | 8 |
| Strawberry processed fruit bars, Real Fruit Bars (Uncle Toby's, Australia) | 90 | 30 | 23 |
| Sultanas | |||
| Sultanas (Australia) | 56±6 | 60 | 26 |
| Sultanas (Value, UK) | 56±6 | 60 | 23 |
| Sultanas (UK) | 58±8 | 60 | 24 |
| mean of three studies | 57 | 60 | 25 |
| Tropical dried fruit snack (Australia) | 41±1 | 15 | 5 |
| Vitari, wild berry, non-dairy, frozen fruit dessert (Nestlé, Australia) | 59±9 | 100 | 12 |
| Watermelon | |||
| Watermelon, raw (Australia)8 | 72±2 | 120 | 4 |
| Watermelon, raw (Australia)7 | 80 | 120 | 5 |
| Wild berry dried fruit snack (Australia) | 35±5 | 15 | 4 |