Fresh Fruit

FRUIT, FRESH | |||||
GI | Name of product / food | GL | Unit | Mass (g) | Comments |
Low | Prickly pear, fresh | <5 | 2 | 200 | Mexican GI GF |
Low | Guavas, fresh | <5 | 1 average | 77 | Tested by GIFSA and GI Science Lab GF |
Low | Lemon, fresh | <5 | 1 average | 75 | Estimated GI GF |
Low | Cherries, fresh | <5 | 1/2 cup = 10 | 100 | Australian GI GF |
Low | Grapefruit, fresh | <5 | 1 half | 110 | GF |
Low | Rhubarb, stewed, no sugar | <5 | 1/2 cup | 125 | Estimated GI; note the low GL GF |
Low | Apricot, fresh | <5 | 3 | 105 | Montignac GI GF |
Low | Apple, fresh | <10 | 1 medium | 120 | Average GI of 6 studies GF |
Low | Pear, fresh | <10 | 1 medium | 165 | GF |
Low | Plum, fresh | <5 | 2 medium | 100 | GF |
Low | Berries, fresh or frozen - blackberry, raspberry, youngberry | <10 | 1 cup | 125 | Estimated GI GF |
Low | Gooseberries, fresh or frozen | <5 | 1 cup | 100 | Estimated GI GF |
Low | Pomegranate | <10 | 1 medium | 100 | Estimated GI GF |
Low | Strawberries, fresh | <5 | 1 punnet | 250 | Australian GI GF |
Low | Orange, fresh, peeled | <10 | 1 medium | 200 | GF |
Low | Peach, fresh | <10 | 1 medium | 150 | GF |
Low | Granadilllas, fresh | <10 | 4 | 100 | Estimated GI GF |
Low | Nectarine, fresh | <10 | 1 medium | 150 | Australian GI GF |
Low | Fruit salad, fresh | <10 | 1/2 cup | 150 | Calculated GI; average values GF |
Low | Grapes, fresh | <10 | 1 small bunch | 110 | World average GI GF |
Low | Mango, fresh, peeled, no pip | <30 | 1 | 300 | World average GI GF |
Low | Blueberries, fresh / frozen | <10 | 1 cup | 125 | GF |
Low | Kiwi fruit, fresh | <5 | 1 | 70 | World average GI GF |
Intermediate | Banana, fresh, ripe | <20 | 1 medium | 100 | GF |
Intermediate | Papaya or papino or pawpaw, fresh | <10 | 1 cup cubed | 150 | GF |
Intermediate | Pineapple, fresh | <10 | 2 x 1 cm rings | 80 | GF |
Intermediate | Spanspek or Rock melon, fresh | <20 | 1 cup cubed | 200 | Australian GI GF |
Intermediate | Watermelon, fresh | <20 | 1 x 3 cm slice | 200 | GF |
Dried Fruit and Fruit Bars
FRUIT, DRIED, BARS and ROLLS | |||||
GI | Name of product / food | GL | Unit | Mass (g) | Comments |
Low | Mixed fruit salad, dried, Safari | <5 | 3 fruit halves | 30 | Calculated GI |
Low | Apple rings, dried, Safari | <10 | 5 rings | 25 | GI based on Australian value |
Low | Prunes, dried, Safari | <10 | 3 prunes | 30 | GI based on USA prunes and plums |
Low | Goji berries, dried | <5 | 1 heaped Tbs | 16 | Estimated GI |
Low | Apricots, dried, Safari | <5 | 6 halves | 24 | Based on average Australian & Canadian GI values |
Low | Fruit bar, apricot, Just Fruit, Safari | <10 | 1 bar | 32 | GI Foundation SA - Endorsed |
Low | Fruit bar, mango, Just Fruit, Safari | <10 | 1 bar | 32 | GI Foundation SA - Endorsed |
Low | Fruit roll, apricot, sweetened, Safari | <20 | 1/2 roll | 40 | Tested by NICUS |
Low | Fruit bar, berry, Just Fruit, Safari | <10 | 1 bar | 32 | GI Foundation SA - Endorsed |
Low | Fruit bar, peach, Just Fruit, Safari | <10 | 1 bar | 32 | GI Foundation SA Endorsed |
Low | Fruit roll, berry, no added sugar, Safari | <10 | 1/2 roll | 40 | Tested by NICUS |
Low | Fruit Break (fruit & cereal) bar, berry, Safari | <10 | 1 bar | 35 | Tested by GI Science Lab |
Low | Pears, dried, Safari | <10 | 2 halves | 30 | Australian GI |
Low | Mango, dried, Safari | <10 | 4 strips | 24 | |
Low | Cranberries, dried, unsweetened | <10 | 1 heaped Tbs | 16 | Estimated GI |
Low | Fruit bar, mixed fruit, Montagu | <10 | 1 bar | 33 | |
Low | Fruit roll, guava, sweetened, Safari | <20 | 1/2 roll | 40 | Estimated GI |
Low | Dates, chocolate / yoghurt coated | <10 | 3 | 26 | Estimated GI |
Low | Dried fruit flakes, no sugar added, Safari | <20 | 1 mini packet | 30 | Calculated from GI values of sugar free dried fruit rolls GF |
Low | Cling peaches, dried, Safari | <10 | 2 halves | 25 | Tested by NICUS |
Low | Dates, dried | <10 | 3 | 21 | Average GI of 3 SA brands |
Low | Figs, dried | <10 | 2 halves | 30 | Estimated GI |
Intermediate | Fruit roll, mango, sweetened, Safari | <20 | 1/2 roll | 40 | Estimated GI |
Intermediate | Sultanas | <10 | 1 heaped Tbs | 15.7 | |
Intermediate | Fruit roll, peach, no sugar added, Safari | <20 | 1/2 roll | 40 | Estimated GI from minced dried cling peaches GF |
Intermediate | Dried fruit, cake mix | <20 | 3 Tbs | 27 | Calculated GI |
Intermediate | Minced fruit, dried or fruit dainties, sugared | <20 | 1 serving | 30 | Estimated GI |
Intermediate | Cranberries, dried, sweetened | <20 | 1 heaped Tbs | 20 | Australian GI |
Intermediate | Fruit roll, dried, peach, sweetened, Safari | <20 | 1/2 roll | 40 | Estimated GI from minced dried peaches and sugar |
Intermediate | Currants | <10 | 1 heaped Tbs | 15.6 | Estimated GI |
Intermediate | Raisins | <10 | 1 heaped Tbs | 16 |
Fruit Juices
FRUIT JUICES and JUICES | |||||
GI | Name of product / food | GL | Unit | Mass (g) | Comments |
Low | Lemon juice, fresh | <5 | 2 Tbs | 30 | Estimated GI GF |
Low | Peartiser, sparkling pear juice | <10 | 1 small bottle | 275 | GI Foundation SA - Endorsed GF |
Low | Wilde pressed apple juice, Rhodes | <20 | 1 small glass | 250 | GI Foundation SA - Endorsed GF |
Low | Appletiser, sparkling apple juice | <10 | 1 small bottle | 275 | GI Foundation SA - Endorsed GF |
Low | Passion fruit juice, Ceres | <20 | 1 small box | 200 | Grape stretching juice GF |
Low | Harrismith apple juice, Sir Fruit | <20 | 1 bottle | 250 | GI Foundation SA - Endorsed GF |
Low | Sparkling apple juice, Liquifruit | <20 | 1 tin | 250 | GI Foundation SA - Endorsed GF |
Low | Wilde pressed ruby grapefruit juice, Rhodes | <10 | 1 small glass | 250 | GI Foundation SA - Endorsed GF |
Low | Apple juice, diluted, Ceres | <10 | 1 tetra pack | 200 | GI Foundation SA - Endorsed GF |
Low | Spiced apple juice, Sir Fruit | <10 | 1 small glass | 250 | GI Foundation SA - Endorsed GF |
Low | Wilde pressed orange juice, Rhodes | <10 | 1 small glass | 250 | GI Foundation SA - Endorsed GF |
Low | Apple fruit juice, Rhodes | <10 | 1 small box | 200 | GI Foundation SA - Endorsed GF |
Low | Cranberry & ginger juice, Sir Fruit | <10 | 1 small glass | 250 | GI Foundation SA - Endorsed GF |
Low | Orange juice, freshly squeezed | <20 | 1 small glass | 250 | Canadian GI GF |
Low | Pineapple juice, Ceres | <20 | 1 small box | 200 | Grape stretching juice GF |
Low | Apple juice, clear, Liquifruit | <20 | 1 small box | 250 | Pure apple juice; GIFSA & DSA GF |
Low | Grapefruit juice, freshly squeezed | <20 | 1 small glass | 250 | GF |
Low | Peach & orange juice, Liquifruit | <20 | 1 small box | 250 | GI Foundation SA - Endorsed GF |
Low | Apple & raspberry juice, diluted, Ceres | <10 | 1 tetra pack | 200 | GI Foundation SA - Endorsed GF |
Low | Peach fruit juice blend, Rhodes | <20 | 1 small glass | 250 | GI Foundation SA - Endorsed GF |
Low | Apple juice, Ceres | <20 | 1 small box | 200 | Pure apple juice; GI Foundation SA - Endorsed GF |
Low | Ruby grapefruit fruit juice blend, Rhodes | <20 | 1 small glass | 250 | GI Foundation SA - Endorsed GF |
Low | Mango fruit juice blend, Rhodes | <20 | 1 small box | 200 | GI Foundation SA - Endorsed GF |
Low | Pomegranate juice | <30 | 1 small glass | 250 | Australian GI GF |
Low | Junglevite Juice (powder) | <20 | 1 sml glass rtd | 250 | No more than 500 ml per day - high in fructose GF |
Low | Mango & orange juice, Liquifruit | <20 | 1 small box | 250 | GI Foundation SA - Endorsed GF |
Low | Raspberry & rooibos juice, Sir Fruit | <10 | 1 small glass | 250 | GI Foundation SA - Endorsed GF |
Low | Secrets of the valley fruit juice, Ceres | <20 | 1 small box | 200 | GI Foundation SA - Endorsed GF |
Low | Strawberry & banana fruit juice blend, Rhodes | <10 | 1 small box | 200 | GI Foundation SA - Endorsed GF |
Intermediate | Marula Mania, Liquifruit | <20 | 1 small box | 250 | Grape stretching juice GF |
Intermediate | Whispers of summer, Ceres | <20 | 1 small box | 200 | Grape stretching juice GF |
Intermediate | Apricot juice, Liquifruit | <20 | 1 small box | 250 | Grape stretching juice GF |
Intermediate | Breakfast punch, Liquifruit | <20 | 1 small box | 250 | Grape stretching juice GF |
Tinned Fruit
FRUIT, TINNED | |||||
GI | Name of product / food | GL | Unit | Mass (g) | Comments |
Low | Guava halves, tinned in fruit juice, Rhodes | <10 | 1/3 tin | 140 | GI Foundation SA - Endorsed, |
Low | Grapefruit segments, tinned in fruit juice, Rhodes | <5 | 1/3 tin | 140 | GI Foundation SA - Endorsed |
Low | Guava halves, tinned in fruit juice, Koo Lite | <5 | 1/3 tin | 140 | GI Foundation SA - Endorsed |
Low | Pie apples, tinned, unsweetened | <10 | 1/2 tin | 200 | GI Foundation SA - Endorsed, |
Low | Pineapple, tinned in pineapple juice, Rhodes | <10 | 1/3 tin | 141 | GI Foundation SA - Endorsed, |
Low | Pear halves, tinned in fruit juice, Koo Lite | <10 | 1/3 tin | 140 | GI Foundation SA - Endorsed, |
Low | Fruit cocktail, tinned in fruit juice, Rhodes | <10 | 1/3 tin | 137 | GI Foundation SA - Endorsed |
Low | Peach slices, tinned in fruit juice, Rhodes | <10 | 1/3 tin | 140 | GI Foundation SA - Endorsed |
Low | Fruit cocktail, tinned in fruit juice, Koo Lite | <10 | 1/3 tin | 140 | GI Foundation SA - Endorsed |
Low | Peach slices, tinned in fruit juice, Koo Lite | <10 | 1/3 tin | 140 | GI Foundation SA - Endorsed |
Intermediate | Peach, tinned in syrup | <20 | 1/4 tin | 100 | Canadian GI |
Intermediate | Apricot, tinned in syrup | <20 | 1/4 tin | 100 | Montignac GI |
Intermediate | Pineapple, tinned in syrup | <20 | 1/4 tin | 100 | |
High | Litchi, tinned in syrup | <20 | 1/4 tin | 100 | Chinese GI |
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.



