Fruit

GI Values of Fruit

Product recommendations only for people who are serious about weiht loss!
Name of product / food Unit Mass (g) GI GL Recommended
Apple rings, dried 4 rings 20 Low Low Recommended
Apple, fresh 1 medium 150 Low Low Recommended
Apple, tinned, unsweetened (pie apples) 1 cup 220 Low Low Recommended
Appletiser, sparkling apple juice 1 small bottle 275 Low Medium
Apricot jam, Fine Form 1 heaped tsp 20 Low Low Recommended
Apricot, dried 6 halves 18 Low Low Recommended
Berries, fresh / frozen – blueberry, blackberry, raspberry, 1 cup 125 Low Low Recommended
youngberry Recommended
Cherries, fresh 1/2 cup = 10 100 Low Low Recommended
Fruit bar, apricot, Trufruit 1 bar 33 Low Low Recommended
Fruit bar, banana, Trufruit 1 bar 33 Low Low Recommended
Fruit bar, berry, Just Fruit, Safari 1 bar 32 Low Low Recommended
Fruit bar, cherry berry, Trufruit 1 bar 33 Low Low Recommended
Fruit bar, mango, Trufruit 1 bar 33 Low Low Recommended
Fruit bar, pear & currant, Just Fruit, Safari 1 bar 32 Low Low Recommended
Fruit bar, strawberry, Trufruit 1 bar 33 Low Low Recommended
Fruit bar, summerfruit, Trufruit 1 bar 33 Low Low Recommended
Fruit bar, tropical passion, Trufruit 1 bar 33 Low Low Recommended
Fruit juice, apple, Ceres 1 small box 200 Low Medium
Fruit juice, apple, Liquifruit 1 small box 250 Low Medium
Fruit juice, carrot & pawpaw, Ceres Plus 1 glass 300 Low Medium
Fruit juice, cloudy apple & pear, Ceres 1 small box 200 Low Medium
Fruit juice, cranberry & rooibos, Ceres Plus 1 glass 300 Low Medium
Fruit juice, grapefruit, freshly squeezed 1 cup 250 Low Medium
Fruit juice, mango & orange, Liquifruit 1 small box 250 Low Medium
Fruit juice, passion fruit, Ceres 1 small box 200 Low Low Recommended
Fruit juice, peach & orange, Liquifruit 1 small box 250 Low Medium
Fruit juice, pineapple, Ceres 1 small box 200 Low Medium
Fruit juice, secrets of the valley, Ceres 1 small box 200 Low Medium
Fruit salad, fresh, AVERAGE 1/2 cup 150 Low Low Recommended
Fruit salad, tinned in syrup 1/2 cup 140 Low Medium
Gooseberries, fresh / frozen 1 cup 100 Low Low Recommended
Grapefruit, fresh 1 half 110 Low Low Recommended
Grapes, fresh 1 small bunch 110 Low Low Recommended
Grapetiser, red, sparkling grape juice 1 small bottle 275 Low Medium
Grapetiser, white, sparkling grape juice 1 small bottle 275 Low Medium
Kiwi fruit, fresh 1 70 Low Low Recommended
Mango, fresh, peeled, no pip 1 300 Low High
Marmalade, orange 1 Tbs 20 Low Low Recommended
Orange, fresh, peeled 1 medium 200 Low Low Recommended
Peach, fresh 1 medium 150 Low Low Recommended
Peach, tinned in fruit juice 1/2 cup 130 Low Low Recommended
Pear, fresh 1 medium 165 Low Low Recommended
Pear, tinned in fruit juice 1/2 cup 130 Low Low Recommended
Peartizer, sparkling fruit juice 1 bottle 275 Low Low Recommended
Plum, fresh 2 medium 100 Low Low Recommended
Prickly pear 2 200 Low Low Recommended
Prunes, dried, pitted 3 30 Low Low Recommended
Safari dried apple rings 5 rings 25 Low Low Recommended
Safari dried apricot roll, sweetened 1/2 roll 40 Low Low Recommended
Safari dried berry roll, sugar free 1 mini roll 15 Low Low Recommended
Safari dried cling peaches 2 halves 25 Low Low Recommended
Safari dried peach roll, sugar free 1 mini roll 15 Low Low Recommended
Safari dried pears 2 halves 30 Low Low Recommended
Safari dried prunes 3 prunes 30 Low Low Recommended
Safari fruit flakes, sugar free 1 packet 30 Low Low Recommended
Safari Just Fruit Bar, apricot 1 bar 32 Low Medium
Safari Mixed dried fruit 3 fruit halves 30 Low Low Recommended
Strawberries, fresh 1 punnet 150 Low Low Recommended
Strawberry jam, Weighless 1 heaped tsp 20 Low Low Recommended
Tropika da Lite, Clover 1 bottle 250 Low Low Recommended
Apricot, fresh 3 105 Medium Low
Apricot, tinned in fruit juice 1/2 tin 227 Medium Medium
Apricot, tinned in syrup 1/2 tin 227 Medium High
Banana, fresh, ripe 1 medium 100 Medium Medium
Currants and Raisins 1 heaped Tbs 16 Medium Low
Dates, dried 3 24 Medium Low
Dried fruit, cake mix 3 Tbs 27 Medium Medium
Fruit flakes, dried 1 small handful 30 Medium Medium
Fruit juice, apricot, Liquifruit 1 small box 250 Medium Medium
Fruit juice, berry blaze, Liquifruit 1 small box 250 Medium Medium
Fruit juice, breakfast punch, Liquifruit 1 small box 250 Medium Medium
Fruit juice, cranberry & kiwi, Ceres 1 small box 200 Medium Medium
Fruit juice, cranberry cooler, Liquifruit 1 small box 250 Medium High
Fruit juice, guava, Ceres 1 small box 200 Medium Medium
Fruit juice, litchi, Liquifruit 1 small box 250 Medium Medium
Fruit juice, mango, Ceres 1 small box 200 Medium Medium
Fruit juice, marula mania, Liquifruit 1 small box 250 Medium Medium
Fruit juice, orange, Ceres 1 small box 200 Medium Medium
Fruit juice, orange, freshly squeezed, 1 glass 300 Medium Medium
Fruit juice, orange, Liquifruit 1 small box 250 Medium Medium
Fruit juice, passion power, Liquifruit 1 small box 250 Medium Medium
Fruit juice, peach, Ceres 1 small box 200 Medium Medium
Fruit juice, red grape, Liquifruit 1 small box 250 Medium High
Fruit juice, ruby grapefruit, Ceres 1 small box 200 Medium Medium
Fruit juice, summerpine, Liquifruit 1 small box 250 Medium Medium
Fruit juice, whispers of summer, Ceres 1 small box 200 Medium Medium
Fruit juice,hanepoot grape, Ceres 1 small box 200 Medium Medium
Fruit salad, dried 1/2 cup 70 Medium High
Jam, homemade, (at least 50% fruit) 1 heaped tsp 20 Medium Low
Melon / rock melon / spanspek, fresh 1 cup 200 Medium Low
Papaya / papino / pawpaw, fresh 3 cm slice 90 Medium Low
Peach, tinned in syrup 1/2 cup 125 Medium Medium
Pineapple, fresh 1 cm ring 40 Medium Low
Pineapple, tinned in fruit juice / syrup 1/2 cup 90 Medium Medium
Safari dried banana roll, sugar free 1 mini roll 15 Medium Low
Safari Just Fruit Bar, peaches 1 bar 32 Medium Medium
Sultanas 1 heaped Tbs 16 Medium Low
Fruit juice, litchi, Ceres 1 small box 200 High Medium
Fruit juice, medley of fruits, Ceres 1 small box 200 High Medium
Litchi, tinned in syrup 1/2 cup 125 High Medium
Safari dried guava roll, sweetened 1/2 roll 40 High Medium
Watermelon, fresh 3 cm slice 200 High Low
* High In Fat & ** Very High In Fat