Fresh Fruit

FRUIT, FRESH122020
GIName of product / foodGLUnitMass (g)Comments
LowPrickly pear, fresh<52200Mexican GIGF
LowGuavas, fresh<51 average77Tested by GIFSA and GI Science LabGF
LowLemon, fresh<51 average75Estimated GIGF
LowCherries, fresh<51/2 cup = 10100Australian GIGF
LowGrapefruit, fresh <51 half 110GF
LowRhubarb, stewed, no sugar<51/2 cup125Estimated GI; note the low GLGF
LowApricot, fresh<53105Montignac GIGF
LowApple, fresh<101 medium120Average GI of 6 studiesGF
LowPear, fresh<101 medium165GF
LowPlum, fresh<52 medium100GF
LowBerries, fresh or frozen - blackberry, raspberry, youngberry<101 cup125Estimated GIGF
LowGooseberries, fresh or frozen<51 cup100Estimated GIGF
LowPomegranate<101 medium100Estimated GIGF
LowStrawberries, fresh<51 punnet250Australian GIGF
LowOrange, fresh, peeled<101 medium200GF
LowPeach, fresh<101 medium150GF
LowGranadilllas, fresh<104100Estimated GIGF
LowNectarine, fresh<101 medium150Australian GIGF
LowFruit salad, fresh<101/2 cup150Calculated GI; average valuesGF
LowGrapes, fresh<101 small bunch110World average GIGF
LowMango, fresh, peeled, no pip<301300World average GIGF
LowBlueberries, fresh / frozen<101 cup125GF
LowKiwi fruit, fresh<5170World average GIGF
MediumBanana, fresh, ripe<201 medium100GF
MediumPapaya or papino or pawpaw, fresh <101 cup cubed150GF
MediumPineapple, fresh<102 x 1 cm rings80GF
MediumSpanspek or Rock melon, fresh<101 cup cubed200Australian GIGF
HighWatermelon, fresh<101 x 3 cm slice200GF

Dried Fruit and Fruit Bars

FRUIT, DRIED, BARS and ROLLS122020
GIName of product / foodGLUnitMass (g)Comments
LowMixed fruit salad, dried, Safari<53 fruit halves30Calculated GIGF
LowApple rings, dried, Safari <55 rings25GI based on Australian valueGF
LowPrunes, dried, Safari <53 prunes30GI based on USA prunes and plumsGF
LowGoji berries, dried<51 heaped Tbs16Estimated GIGF
LowApricots, dried, Safari <56 halves24Based on average Australian & Canadian GI valuesGF
LowFruit roll, apricot, sweetened, Safari<101/2 roll40Tested by NICUSGF
LowFruit roll, berry, no added sugar, Safari<101/2 roll40Tested by NicusGF
LowPears, dried, Safari <102 halves30Australian GI GF
LowLow GI dried fruit mix, Montagu, Padkos<51/4 packet25Calculated GI; GIFSA
LowMango, dried, Safari<104 strips24GF
LowCranberries, dried, unsweetened<51 heaped Tbs16Estimated GIGF
LowFruit roll, guava, sweetened, Safari <201/2 roll40Estimated GIGF
LowDates, chocolate / yoghurt coated<10326Estimated GIGF
LowDried fruit flakes, no sugar added, Safari<101 mini packet30Calculated from GI values of sugar free dried fruit rollsGF
LowCling peaches, dried, Safari<102 halves25Tested by NicusGF
LowDates, dried<10321Average GI of 3 SA brandsGF
LowFigs, dried<102 halves30Estimated GIGF
MediumFruit roll, mango, sweetened, Safari <201/2 roll40Estimated GI GF
MediumSultanas<101 heaped Tbs15.7GF
MediumFruit roll, peach, no sugar added, Safari <201/2 roll40Estimated GI from minced dried cling peachesGF
MediumDried fruit, cake mix <203 Tbs27Calculated GIGF
MediumMinced fruit, dried fruit, dainties, sticks, sugared<201 serving30Estimated GIGF
MediumCranberries, dried, sweetened<201 heaped Tbs20Australian GIGF
MediumFruit roll, dried, peach, sweetened, Safari<201/2 roll40Estimated GI from minced dried peaches and sugarGF
MediumCurrants<101 heaped Tbs15.6Estimated GI GF
MediumRaisins<101 heaped Tbs16GF

Fruit Juices

FRUIT JUICES and JUICES122020
GIName of product / foodGLUnitMass (g)Comments
Fruit juice dairy blends. See DAIRY BASED BEVERAGES.
LowCordial (fruit squash), sugar free, e.g. Low Cal, Slimsy, etc.<51 glass rtd330Estimated GL
LowDiabetO, Fruit punch nectar concentrate drink<1060ml + 240ml60Low Glycemic Response; calculated GLGF
LowDiabetO, Guava medley nectar concentrate drink<560ml + 240ml60Low Glycemic Response; calculated GLGF
LowDiabetO, Mango & orange nectar concentrate drink<560ml + 240ml60Low Glycemic Response; calculated GLGF
LowFooty's, powdered fruit flavoured drink <515 g + 450 ml15Low glycemic response; estimated GL; GIFSA & DSA
LowMiss Lemon / Wonder Lemon<5300ml + 1 litre water300Calcualted GL; GIFSA
LowSquash concentrate (cordial), low kJ, all flavours, Slimsy<51 small glass rtd250Low Glycemic Response; estimated GL; GIFSA
LowLemon juice, fresh<52 Tbs30Estimated GIGF
LowPeartiser, sparkling pear juice<101 small bottle275GF
LowAppletiser, sparkling apple juice<101 small bottle275GF
LowSparkling apple juice, Liquifruit<201 tin250GIFSA & DSAGF
LowApple juice, diluted, Swirl, Ceres<101 small box200GIFSA & DSAGF
LowApple juice, Rhodes<101 small box200GIFSA & DSAGF
LowOrange juice, freshly squeezed<201 small glass250Canadian GIGF
LowApple juice, clear, Liquifruit<201 small box250Pure apple juice; GIFSA & DSAGF
LowGrapefruit juice, freshly squeezed<201 small glass250GF
LowDiabetO, Orange nectar concentrate<560ml + 240ml60
LowApple & raspberry juice, diluted, Swirl, Ceres<101 small box200GIFSA & DSAGF
LowPeach fruit juice blend, Rhodes<201 small glass250GIFSA & DSAGF
LowTropical fruit juice, Liquifruit<201 small box250GIFSA & DSAGF
LowApple juice, Ceres<201 small box200Pure apple juice; GIFSA & DSAGF
LowCranberry & kiwi juice, Liquifruit<201 small box250Apple stretching juice; GIFSAGF
LowRuby grapefruit fruit juice blend, Rhodes<201 small glass250GIFSA & DSAGF
LowMango fruit juice blend, Rhodes<201 small box200GIFSA & DSAGF
LowPomegranate juice21.86251 small glass250Australian GI GF
LowJunglevite Juice (powder)<201 sml glass rtd250No more than 500 ml per day - high in fructoseGF
LowMango & orange juice, Liquifruit<201 small box250GIFSA & DSAGF
LowSecrets of the valley fruit juice, Ceres<201 small box200GIFSA & DSAGF
LowStrawberry & banana fruit juice blend, Rhodes<101 small box200GIFSA & DSAGF
MediumMarula Mania, Liquifruit<201 small box250Grape stretching juiceGF
MediumWhispers of summer juice, Ceres<201 small box200Grape stretching juiceGF
MediumApricot juice, Liquifruit<201 small box250Grape stretching juiceGF
MediumBreakfast punch, Liquifruit<201 small box250Grape stretching juiceGF
MediumCranberry & kiwi juice, Ceres<201 small box200Grape stretching juiceGF
MediumGrapetiser, white, sparkling grape juice<301 small bottle275GF
MediumPassion Power juice, Liquifruit<201 small box250Grape stretching juiceGF
MediumGuava juice, Ceres<201 small box200Grape stretching juiceGF
MediumMango juice, Ceres<201 small box200Grape stretching juiceGF
MediumOrange juice, Ceres<201 small box200Grape stretching juiceGF
MediumPeach juice, Ceres<201 small box200Grape stretching juiceGF
MediumRuby grapefruit juice, Ceres<201 small box200Grape stretching juiceGF
MediumOrange fruit juice blend, Rhodes<201 smalll box200GF
MediumSummerpine juice, Liquifruit<201 small box250Grape stretching juiceGF
MediumBerry Blaze, Liquifruit<201 small box250Grape stretching juiceGF
MediumGrapetiser, red, sparkling grape juice<201 small bottle275Ideal after sportGF
MediumOrange juice, Liquifruit<201 small box250Grape stretching juiceGF
MediumCranberry Cooler, Liquifruit<301 small box250Grape stretching juiceGF
MediumLitchi juice, Liquifruit<201 small box250Grape stretching juiceGF
MediumHanepoot grape juice, Ceres<201 small box200GF
MediumRed grape juice, Liquifruit<301 small box250GF
MediumCordial (fruit squash)<201 small glass rtd250Australian GI GF
MediumGuava fruit juice blend, Rhodes<201 small glass250GF
MediumOrange squash, similar to SA Oros<201 small glass / bottle rtd250Australian GI GF
HighMedley of fruits juice, Ceres<201 small box200Grape stretching juiceGF
HighTropical fruit juice blend, Rhodes<101 small box200GF
HighLitchi juice, Ceres<201 small box200Grape stretching juiceGF

Tinned Fruit

FRUIT, TINNED122020
GIName of product / foodGLUnitMass (g)Comments
LowPear halves, tinned in fruit juice, Koo Lite<51/3 tin137GIFSA & DSAGF
LowGrapefruit segments, tinned in fruit juice, Rhodes<51/3 tin137GIFSA & DSA; estimated GIGF
LowGuava halves, tinned in fruit juice, Koo Lite<51/3 tin137GIFSA & DSAGF
LowPie apples, tinned, unsweetened<101/2 tin200Estimated GIGF
LowPeach slices, tinned in fruit juice, Rhodes<101/3 tin137GIFSA & DSAGF
LowFruit cocktail, tinned in fruit juice, Koo Lite<51/3 tin137GIFSA & DSAGF
LowFruit salad, tinned in fruit juice, Koo Lite<101/3 tin137Estimated GI; GIFSA & DSAGF
LowPeach slices, tinned in fruit juice, Koo Lite<101/3 tin137GIFSA & DSAGF
LowGuava halves, tinned in fruit juice, Rhodes<101/3 tin137GIFSA & DSAGF
LowFruit cocktail, tinned in fruit juice, Rhodes<101/3 tin137GIFSA & DSAGF
MediumPeaches, tinned in syrup<201/4 tin100Canadian GIGF
HighApricots, tinned in syrup<201/4 tin100Montignac GI GF
HighPineapple, tinned in syrup<201/4 tin100GF
HighLitchi, tinned in syrup<201/4 tin100Chinese GIGF

Get The South African Glycemic Index & Load Guide for comprehensive explanations, GI-lists, GL-values and the fibre, fat, protein and Kj-values.

A true Low GI food releases glucose slowly and steadily into the bloodstream without overstimulating the pancreas to produce too much insulin. A High GI food, on the other hand, causes a sudden, large increase in blood glucose, resulting to either hyperglycaemia in Diabetics or hypoglycaemia in hypoglycaemics. GI of Glucose = 100
One of the services that we render as the GI Foundation, is to determine the GI of food products. Food companies are welcome to contact us for more information.
The products marked by an * are high in fat.
GF – means gluten free.
GI Foundation SA Endorsed: The product comply with health specifications and are nutritious for healthy and diabetic persons.

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