Fresh Fruit

FRUIT, FRESH
GIName of product / foodGLUnitMass (g)Comments
LowPrickly pear, fresh<52200Mexican GI GF
LowGuavas, fresh<51 average77Tested by GIFSA and GI Science Lab GF
LowLemon, fresh<51 average75Estimated GI GF
LowCherries, fresh<51/2 cup = 10100Australian GI GF
LowGrapefruit, fresh <51 half 110 GF
LowRhubarb, stewed, no sugar<51/2 cup125Estimated GI; note the low GL GF
LowApricot, fresh<53105Montignac GI GF
LowApple, fresh<101 medium120Average GI of 6 studies GF
LowPear, fresh<101 medium165 GF
LowPlum, fresh<52 medium100 GF
LowBerries, fresh or frozen - blackberry, raspberry, youngberry<101 cup125Estimated GI GF
LowGooseberries, fresh or frozen<51 cup100Estimated GI GF
LowPomegranate<101 medium100Estimated GI GF
LowStrawberries, fresh<51 punnet250Australian GI GF
LowOrange, fresh, peeled<101 medium200 GF
LowPeach, fresh<101 medium150 GF
LowGranadilllas, fresh<104100Estimated GI GF
LowNectarine, fresh<101 medium150Australian GI GF
LowFruit salad, fresh<101/2 cup150Calculated GI; average values GF
LowGrapes, fresh<101 small bunch110World average GI GF
LowMango, fresh, peeled, no pip<301300World average GI GF
LowBlueberries, fresh / frozen<101 cup125 GF
LowKiwi fruit, fresh<5170World average GI GF
IntermediateBanana, fresh, ripe<201 medium100 GF
IntermediatePapaya or papino or pawpaw, fresh <101 cup cubed150 GF
IntermediatePineapple, fresh<102 x 1 cm rings80 GF
IntermediateSpanspek or Rock melon, fresh<201 cup cubed200Australian GI GF
IntermediateWatermelon, fresh<201 x 3 cm slice200 GF

Dried Fruit and Fruit Bars

FRUIT, DRIED, BARS and ROLLS
GIName of product / foodGLUnitMass (g)Comments
LowMixed fruit salad, dried, Safari<53 fruit halves30Calculated GI GF
LowApple rings, dried, Safari <105 rings25GI based on Australian value GF
LowPrunes, dried, Safari <103 prunes30GI based on USA prunes and plums GF
LowGoji berries, dried<51 heaped Tbs16Estimated GI GF
LowApricots, dried, Safari <56 halves24 Based on average Australian & Canadian GI values GF
LowFruit bar, apricot, Just Fruit, Safari <101 bar32GI Foundation SA - Endorsed GF
LowFruit bar, mango, Just Fruit, Safari<101 bar32GI Foundation SA - Endorsed GF
LowFruit roll, apricot, sweetened, Safari<201/2 roll40Tested by NICUS GF
LowFruit bar, berry, Just Fruit, Safari<101 bar32GI Foundation SA - Endorsed GF
LowFruit bar, peach, Just Fruit, Safari <101 bar32GI Foundation SA - Endorsed GF
LowFruit roll, berry, no added sugar, Safari<101/2 roll40Tested by NICUS GF
LowFruit Break (fruit & cereal) bar, berry, Safari <101 bar35Tested by GI Science Lab
LowPears, dried, Safari <102 halves30Australian GI GF
LowMango, dried, Safari<104 strips24 GF
LowCranberries, dried, unsweetened<101 heaped Tbs16Estimated GI GF
LowFruit bar, mixed fruit, Montagu<101 bar33 GF
LowFruit roll, guava, sweetened, Safari <201/2 roll40Estimated GI GF
LowDates, chocolate / yoghurt coated<10326Estimated GI GF
LowDried fruit flakes, no sugar added, Safari<201 mini packet30Calculated from GI values of sugar free dried fruit rolls GF
LowCling peaches, dried, Safari<102 halves25Tested by NICUS GF
LowDates, dried<10321Average GI of 3 SA brands GF
LowFigs, dried<102 halves30Estimated GI GF
IntermediateFruit roll, mango, sweetened, Safari <201/2 roll40Estimated GI GF
IntermediateSultanas<101 heaped Tbs15.7 GF
IntermediateFruit roll, peach, no sugar added, Safari <201/2 roll40Estimated GI from minced dried cling peaches GF
IntermediateDried fruit, cake mix <203 Tbs27Calculated GI GF
IntermediateMinced fruit, dried or fruit dainties, sugared<201 serving30Estimated GI GF
IntermediateCranberries, dried, sweetened<201 heaped Tbs20Australian GI GF
IntermediateFruit roll, dried, peach, sweetened, Safari<201/2 roll40Estimated GI from minced dried peaches and sugar GF
IntermediateCurrants<101 heaped Tbs15.6Estimated GI GF
IntermediateRaisins<101 heaped Tbs16 GF

Fruit Juices

FRUIT JUICES and JUICES
GIName of product / foodGLUnitMass (g)Comments
LowLemon juice, fresh<52 Tbs30Estimated GI GF
LowPeartiser, sparkling pear juice<101 small bottle275GI Foundation SA - Endorsed GF
LowWilde pressed apple juice, Rhodes<201 small glass250GI Foundation SA - Endorsed GF
LowAppletiser, sparkling apple juice<101 small bottle275GI Foundation SA - Endorsed GF
LowPassion fruit juice, Ceres<201 small box200Grape stretching juice GF
LowHarrismith apple juice, Sir Fruit<201 bottle250GI Foundation SA - Endorsed GF
LowSparkling apple juice, Liquifruit<201 tin250GI Foundation SA - Endorsed GF
LowWilde pressed ruby grapefruit juice, Rhodes<101 small glass250GI Foundation SA - Endorsed GF
LowApple juice, diluted, Ceres<101 tetra pack200GI Foundation SA - Endorsed GF
LowSpiced apple juice, Sir Fruit<101 small glass250GI Foundation SA - Endorsed GF
LowWilde pressed orange juice, Rhodes<101 small glass250GI Foundation SA - Endorsed GF
LowApple fruit juice, Rhodes<101 small box200GI Foundation SA - Endorsed GF
LowCranberry & ginger juice, Sir Fruit<101 small glass250GI Foundation SA - Endorsed GF
LowOrange juice, freshly squeezed<201 small glass250Canadian GI GF
LowPineapple juice, Ceres<201 small box200Grape stretching juice GF
LowApple juice, clear, Liquifruit<201 small box250Pure apple juice; GIFSA & DSA GF
LowGrapefruit juice, freshly squeezed<201 small glass250 GF
LowPeach & orange juice, Liquifruit<201 small box250GI Foundation SA - Endorsed GF
LowApple & raspberry juice, diluted, Ceres<101 tetra pack200GI Foundation SA - Endorsed GF
LowPeach fruit juice blend, Rhodes<201 small glass250GI Foundation SA - Endorsed GF
LowApple juice, Ceres<201 small box200Pure apple juice; GI Foundation SA - Endorsed GF
LowRuby grapefruit fruit juice blend, Rhodes<201 small glass250GI Foundation SA - Endorsed GF
LowMango fruit juice blend, Rhodes<201 small box200GI Foundation SA - Endorsed GF
LowPomegranate juice<301 small glass250Australian GI GF
LowJunglevite Juice (powder)<201 sml glass rtd250No more than 500 ml per day - high in fructose GF
LowMango & orange juice, Liquifruit<201 small box250GI Foundation SA - Endorsed GF
LowRaspberry & rooibos juice, Sir Fruit<101 small glass250GI Foundation SA - Endorsed GF
LowSecrets of the valley fruit juice, Ceres<201 small box200GI Foundation SA - Endorsed GF
LowStrawberry & banana fruit juice blend, Rhodes<101 small box200GI Foundation SA - Endorsed GF
IntermediateMarula Mania, Liquifruit<201 small box250Grape stretching juice GF
IntermediateWhispers of summer, Ceres<201 small box200Grape stretching juice GF
IntermediateApricot juice, Liquifruit<201 small box250Grape stretching juice GF
IntermediateBreakfast punch, Liquifruit<201 small box250Grape stretching juice GF

Tinned Fruit

FRUIT, TINNED
GIName of product / foodGLUnitMass (g)Comments
LowGuava halves, tinned in fruit juice, Rhodes<101/3 tin140GI Foundation SA - Endorsed, GF
LowGrapefruit segments, tinned in fruit juice, Rhodes<51/3 tin140GI Foundation SA - Endorsed, GF
LowGuava halves, tinned in fruit juice, Koo Lite<51/3 tin140GI Foundation SA - Endorsed, GF
LowPie apples, tinned, unsweetened<101/2 tin200GI Foundation SA - Endorsed, GF
LowPineapple, tinned in pineapple juice, Rhodes<101/3 tin141GI Foundation SA - Endorsed, GF
LowPear halves, tinned in fruit juice, Koo Lite<101/3 tin140GI Foundation SA - Endorsed, GF
LowFruit cocktail, tinned in fruit juice, Rhodes<101/3 tin137GI Foundation SA - Endorsed, GF
LowPeach slices, tinned in fruit juice, Rhodes<101/3 tin140GI Foundation SA - Endorsed, GF
LowFruit cocktail, tinned in fruit juice, Koo Lite<101/3 tin140GI Foundation SA - Endorsed, GF
LowPeach slices, tinned in fruit juice, Koo Lite<101/3 tin140GI Foundation SA - Endorsed, GF
IntermediatePeach, tinned in syrup<201/4 tin100Canadian GI GF
IntermediateApricot, tinned in syrup<201/4 tin100Montignac GI GF
IntermediatePineapple, tinned in syrup<201/4 tin100 GF
HighLitchi, tinned in syrup<201/4 tin100Chinese GI GF

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.

XM: Tested by Xikombiso G. Mbhenyane.

GI Foundation SA Endorsed: The product comply with health specifications and are nutritious for healthy and diabetic persons.