Fresh Fruit

	FRUIT, FRESH				122020
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
Medium	Banana, fresh, ripe	<20	1 medium	100		GF
Medium	Papaya or papino or pawpaw, fresh	<10	1 cup cubed	150		GF
Medium	Pineapple, fresh	<10	2 x 1 cm rings	80		GF
Medium	Spanspek or Rock melon, fresh	<10	1 cup cubed	200	Australian GI	GF
High	Watermelon, fresh	<10	1 x 3 cm slice	200		GF

Dried Fruit and Fruit Bars

	FRUIT, DRIED, BARS and ROLLS				122020
GI	Name of product / food	GL	Unit	Mass (g)	Comments
Low	Mixed fruit salad, dried, Safari	<5	3 fruit halves	30	Calculated GI	GF
Low	Apple rings, dried, Safari	<5	5 rings	25	GI based on Australian value	GF
Low	Prunes, dried, Safari	<5	3 prunes	30	GI based on USA prunes and plums	GF
Low	Goji berries, dried	<5	1 heaped Tbs	16	Estimated GI	GF
Low	Apricots, dried, Safari	<5	6 halves	24	Based on average Australian & Canadian GI values	GF
Low	Fruit roll, apricot, sweetened, Safari	<10	1/2 roll	40	Tested by NICUS	GF
Low	Fruit roll, berry, no added sugar, Safari	<10	1/2 roll	40	Tested by Nicus	GF
Low	Pears, dried, Safari	<10	2 halves	30	Australian GI	GF
Low	Low GI dried fruit mix, Montagu, Padkos	<5	1/4 packet	25	Calculated GI; GIFSA
Low	Mango, dried, Safari	<10	4 strips	24		GF
Low	Cranberries, dried, unsweetened	<5	1 heaped Tbs	16	Estimated GI	GF
Low	Fruit roll, guava, sweetened, Safari	<20	1/2 roll	40	Estimated GI	GF
Low	Dates, chocolate / yoghurt coated	<10	3	26	Estimated GI	GF
Low	Dried fruit flakes, no sugar added, Safari	<10	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	GF
Low	Dates, dried	<10	3	21	Average GI of 3 SA brands	GF
Low	Figs, dried	<10	2 halves	30	Estimated GI	GF
Medium	Fruit roll, mango, sweetened, Safari	<20	1/2 roll	40	Estimated GI	GF
Medium	Sultanas	<10	1 heaped Tbs	15.7		GF
Medium	Fruit roll, peach, no sugar added, Safari	<20	1/2 roll	40	Estimated GI from minced dried cling peaches	GF
Medium	Dried fruit, cake mix	<20	3 Tbs	27	Calculated GI	GF
Medium	Minced fruit, dried fruit, dainties, sticks, sugared	<20	1 serving	30	Estimated GI	GF
Medium	Cranberries, dried, sweetened	<20	1 heaped Tbs	20	Australian GI	GF
Medium	Fruit roll, dried, peach, sweetened, Safari	<20	1/2 roll	40	Estimated GI from minced dried peaches and sugar	GF
Medium	Currants	<10	1 heaped Tbs	15.6	Estimated GI	GF
Medium	Raisins	<10	1 heaped Tbs	16		GF

Fruit Juices

	FRUIT JUICES and JUICES				122020
GI	Name of product / food	GL	Unit	Mass (g)	Comments
	Fruit juice dairy blends. See DAIRY BASED BEVERAGES.
Low	Cordial (fruit squash), sugar free, e.g. Low Cal, Slimsy, etc.	<5	1 glass rtd	330	Estimated GL
Low	DiabetO, Fruit punch nectar concentrate drink	<10	60ml + 240ml	60	Low Glycemic Response; calculated GL	GF
Low	DiabetO, Guava medley nectar concentrate drink	<5	60ml + 240ml	60	Low Glycemic Response; calculated GL	GF
Low	DiabetO, Mango & orange nectar concentrate drink	<5	60ml + 240ml	60	Low Glycemic Response; calculated GL	GF
Low	Footy's, powdered fruit flavoured drink	<5	15 g + 450 ml	15	Low glycemic response; estimated GL; GIFSA & DSA
Low	Miss Lemon / Wonder Lemon	<5	300ml + 1 litre water	300	Calcualted GL; GIFSA
Low	Squash concentrate (cordial), low kJ, all flavours, Slimsy	<5	1 small glass rtd	250	Low Glycemic Response; estimated GL; GIFSA
Low	Lemon juice, fresh	<5	2 Tbs	30	Estimated GI	GF
Low	Peartiser, sparkling pear juice	<10	1 small bottle	275		GF
Low	Appletiser, sparkling apple juice	<10	1 small bottle	275		GF
Low	Sparkling apple juice, Liquifruit	<20	1 tin	250	GIFSA & DSA	GF
Low	Apple juice, diluted, Swirl, Ceres	<10	1 small box	200	GIFSA & DSA	GF
Low	Apple juice, Rhodes	<10	1 small box	200	GIFSA & DSA	GF
Low	Orange juice, freshly squeezed	<20	1 small glass	250	Canadian GI	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	DiabetO, Orange nectar concentrate	<5	60ml + 240ml	60
Low	Apple & raspberry juice, diluted, Swirl, Ceres	<10	1 small box	200	GIFSA & DSA	GF
Low	Peach fruit juice blend, Rhodes	<20	1 small glass	250	GIFSA & DSA	GF
Low	Tropical fruit juice, Liquifruit	<20	1 small box	250	GIFSA & DSA	GF
Low	Apple juice, Ceres	<20	1 small box	200	Pure apple juice; GIFSA & DSA	GF
Low	Cranberry & kiwi juice, Liquifruit	<20	1 small box	250	Apple stretching juice; GIFSA	GF
Low	Ruby grapefruit fruit juice blend, Rhodes	<20	1 small glass	250	GIFSA & DSA	GF
Low	Mango fruit juice blend, Rhodes	<20	1 small box	200	GIFSA & DSA	GF
Low	Pomegranate juice	21.8625	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	GIFSA & DSA	GF
Low	Secrets of the valley fruit juice, Ceres	<20	1 small box	200	GIFSA & DSA	GF
Low	Strawberry & banana fruit juice blend, Rhodes	<10	1 small box	200	GIFSA & DSA	GF
Medium	Marula Mania, Liquifruit	<20	1 small box	250	Grape stretching juice	GF
Medium	Whispers of summer juice, Ceres	<20	1 small box	200	Grape stretching juice	GF
Medium	Apricot juice, Liquifruit	<20	1 small box	250	Grape stretching juice	GF
Medium	Breakfast punch, Liquifruit	<20	1 small box	250	Grape stretching juice	GF
Medium	Cranberry & kiwi juice, Ceres	<20	1 small box	200	Grape stretching juice	GF
Medium	Grapetiser, white, sparkling grape juice	<30	1 small bottle	275		GF
Medium	Passion Power juice, Liquifruit	<20	1 small box	250	Grape stretching juice	GF
Medium	Guava juice, Ceres	<20	1 small box	200	Grape stretching juice	GF
Medium	Mango juice, Ceres	<20	1 small box	200	Grape stretching juice	GF
Medium	Orange juice, Ceres	<20	1 small box	200	Grape stretching juice	GF
Medium	Peach juice, Ceres	<20	1 small box	200	Grape stretching juice	GF
Medium	Ruby grapefruit juice, Ceres	<20	1 small box	200	Grape stretching juice	GF
Medium	Orange fruit juice blend, Rhodes	<20	1 smalll box	200		GF
Medium	Summerpine juice, Liquifruit	<20	1 small box	250	Grape stretching juice	GF
Medium	Berry Blaze, Liquifruit	<20	1 small box	250	Grape stretching juice	GF
Medium	Grapetiser, red, sparkling grape juice	<20	1 small bottle	275	Ideal after sport	GF
Medium	Orange juice, Liquifruit	<20	1 small box	250	Grape stretching juice	GF
Medium	Cranberry Cooler, Liquifruit	<30	1 small box	250	Grape stretching juice	GF
Medium	Litchi juice, Liquifruit	<20	1 small box	250	Grape stretching juice	GF
Medium	Hanepoot grape juice, Ceres	<20	1 small box	200		GF
Medium	Red grape juice, Liquifruit	<30	1 small box	250		GF
Medium	Cordial (fruit squash)	<20	1 small glass rtd	250	Australian GI	GF
Medium	Guava fruit juice blend, Rhodes	<20	1 small glass	250		GF
Medium	Orange squash, similar to SA Oros	<20	1 small glass / bottle rtd	250	Australian GI	GF
High	Medley of fruits juice, Ceres	<20	1 small box	200	Grape stretching juice	GF
High	Tropical fruit juice blend, Rhodes	<10	1 small box	200		GF
High	Litchi juice, Ceres	<20	1 small box	200	Grape stretching juice	GF

Tinned Fruit

	FRUIT, TINNED				122020
GI	Name of product / food	GL	Unit	Mass (g)	Comments
Low	Pear halves, tinned in fruit juice, Koo Lite	<5	1/3 tin	137	GIFSA & DSA	GF
Low	Grapefruit segments, tinned in fruit juice, Rhodes	<5	1/3 tin	137	GIFSA & DSA; estimated GI	GF
Low	Guava halves, tinned in fruit juice, Koo Lite	<5	1/3 tin	137	GIFSA & DSA	GF
Low	Pie apples, tinned, unsweetened	<10	1/2 tin	200	Estimated GI	GF
Low	Peach slices, tinned in fruit juice, Rhodes	<10	1/3 tin	137	GIFSA & DSA	GF
Low	Fruit cocktail, tinned in fruit juice, Koo Lite	<5	1/3 tin	137	GIFSA & DSA	GF
Low	Fruit salad, tinned in fruit juice, Koo Lite	<10	1/3 tin	137	Estimated GI; GIFSA & DSA	GF
Low	Peach slices, tinned in fruit juice, Koo Lite	<10	1/3 tin	137	GIFSA & DSA	GF
Low	Guava halves, tinned in fruit juice, Rhodes	<10	1/3 tin	137	GIFSA & DSA	GF
Low	Fruit cocktail, tinned in fruit juice, Rhodes	<10	1/3 tin	137	GIFSA & DSA	GF
Medium	Peaches, tinned in syrup	<20	1/4 tin	100	Canadian GI	GF
High	Apricots, tinned in syrup	<20	1/4 tin	100	Montignac GI	GF
High	Pineapple, tinned in syrup	<20	1/4 tin	100		GF
High	Litchi, tinned in syrup	<20	1/4 tin	100	Chinese 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.
GF – means gluten free.
GI Foundation SA Endorsed: The product comply with health specifications and are nutritious for healthy and diabetic persons.