Glycemic Index of Fruits India — Complete Table
The glycemic index of fruits India varies from as low as 12 for guava to as high as 72 for watermelon. Understanding the glycemic index of fruits commonly available in India helps you make smarter choices about which fruits to eat freely and which to moderate in quantity.
Glycemic Index of Fruits India — Complete Table
| Fruit | GI Value | Category | Notes |
|---|---|---|---|
| Guava | 12 | Low GI | Lowest glycemic index fruit in India |
| Jamun (Java plum) | 25 | Low GI | India’s most underrated low glycemic index fruit |
| Amla (Indian Gooseberry) | 25 | Low GI | Low glycemic index and used in traditional medicine |
| Raw banana (unripe) | 30 | Low GI | Raw form has surprisingly low glycemic index |
| Apple | 36 | Low GI | Good low glycemic index daily fruit choice |
| Pear | 38 | Low GI | Low glycemic index — good choice |
| Orange | 43 | Low GI | Low glycemic index whole — juice GI is 65 |
| Pomegranate | 53 | Low GI | Borderline low glycemic index |
| Ripe Banana | 62 | Medium GI | Higher glycemic index than raw banana |
| Mango (ripe) | 56 | Medium GI | Medium glycemic index — one per meal is fine |
| Papaya | 60 | Medium GI | Medium glycemic index — moderate portion |
| Grapes | 59 | Medium GI | Medium glycemic index — easy to overeat |
| Pineapple | 66 | Medium GI | Higher glycemic index — limit portion |
| Chikoo (Sapota) | 70 | High GI | High glycemic index — limit portions |
| Watermelon | 72 | High GI | High glycemic index but low glycemic load per slice |
| Orange juice (fresh) | 65 | High GI | Always prefer whole orange over juice |
Glycemic Index of Fruits India — Juice vs Whole Fruit
The glycemic index of fruit juice is always higher than the glycemic index of the whole fruit. Juicing removes most of the fibre, and fibre is what slows down sugar absorption. The glycemic index of whole orange is 43 while fresh orange juice has a glycemic index of 65 — same fruit, dramatically different glycemic index impact. The same principle applies to all fruits. Always prefer whole fruit over juice for a lower glycemic index impact.
Glycemic Index of Jamun — India’s Underrated Fruit
The glycemic index of jamun (Java plum) is just 25 — one of the lowest glycemic index fruits available in India. Jamun is seasonal (May to July in most of India), affordable, completely local, and has been used in traditional Indian medicine for centuries. Jamun seeds have been studied extensively for their role in supporting healthy blood sugar management. The low glycemic index of jamun makes it one of the best fruit choices for anyone following a low GI diet.
Glycemic Index of Mango India — Can I Eat Mango on a Low GI Diet?
The glycemic index of mango is approximately 56 — medium GI. One whole mango eaten as part of a meal is a reasonable choice for most people. The problem is portion size and timing. Two or three mangoes eaten on an empty stomach pushes the glycemic load significantly higher. Enjoy mango in season, in moderation, as part of a balanced meal that includes protein or fibre to moderate the glycemic index impact.
Glycemic Index of Banana India — Raw vs Ripe
The glycemic index of ripe banana is approximately 62 (medium GI). However, the glycemic index of raw unripe banana is just 30 (low GI). As banana ripens, resistant starch converts to sugar and the glycemic index rises. Raw banana sabzi is therefore an excellent low glycemic index choice. For ripe bananas, eating one at a time as part of a meal rather than as a standalone snack moderates the glycemic index impact.
Best Low Glycemic Index Fruits in India
The best low glycemic index fruits readily available in India are guava (GI 12), jamun (GI 25), amla (GI 25), apple (GI 36), pear (GI 38), and orange (GI 43). These can be eaten freely as part of a balanced diet. Medium glycemic index fruits like mango, banana, and papaya are best eaten in moderation and as part of a meal rather than alone.
Also read: Glycemic Index of Indian Sweeteners — The Jaggery Surprise →