Prunes and Dried Apples: Which Dried Fruit Has the Lowest Glycemic Index?

November 26, 2025 •

4 min read

With a glycemic index (GI) of just 29, prunes and dried apples are consistently ranked among the lowest of all dried fruits, according to scientific research. For those monitoring their blood sugar, this is a significant finding, as it means these nutrient-dense treats can be enjoyed with less impact on glucose levels than many other options.

Quick Summary

This article explores which dried fruits offer the lowest glycemic index, highlighting prunes and dried apples as the top contenders. It explains the importance of GI, fiber, and portion control for stable blood sugar. Practical advice on how to enjoy these healthful snacks is also included, along with a comparison table of various dried fruits.

Key Points

Prunes and Dried Apples are the Lowest GI: With a glycemic index of 29, prunes and unsweetened dried apples consistently rank as the lowest GI dried fruits available.
High Fiber Content is Key: The low GI of these fruits is largely attributed to their high fiber content, which slows down the absorption of sugar into the bloodstream.
Portion Control is Crucial: Due to the concentrated sugars in dried fruit, managing portion sizes is vital to avoid a high glycemic load, even for low-GI options.
Pair with Protein or Fat: Combining dried fruit with a source of protein or healthy fat, like nuts or yogurt, can help further stabilize blood sugar levels.
Not All Dried Fruits are Equal: Glycemic index and load vary significantly between different types and varieties of dried fruit, with dates, figs, and raisins generally having a higher GI.
Read Labels Carefully: Always choose unsweetened dried fruits and check ingredient labels to avoid added sugars or syrups, which can increase the GI.

The Importance of Glycemic Index

The glycemic index (GI) is a system for ranking carbohydrate-rich foods based on their effect on blood sugar levels. Foods are ranked on a scale from 0 to 100, where a higher number indicates a faster, more significant rise in blood glucose. Foods with a GI of 55 or less are considered 'low GI' and are beneficial for maintaining stable energy levels and managing conditions like diabetes. For dried fruit, the GI is an important consideration because the dehydration process concentrates their natural sugars, which can lead to rapid blood sugar spikes if consumed in excess. However, not all dried fruits are created equal in this regard, with some offering a surprisingly low GI thanks to other nutritional factors like fiber content.

The Low-Glycemic Contenders: Prunes and Dried Apples

When searching for the dried fruit with the lowest glycemic index, two clear winners emerge: prunes and dried apples. Multiple studies and health organizations confirm their status as low-GI options, making them an excellent choice for those managing blood sugar levels.

Prunes: A Fiber-Rich, Low-GI Choice

Dried plums, commonly known as prunes, consistently rank at the very bottom of the GI scale for dried fruits, with a score of 29. This is largely due to their high fiber content and the presence of sorbitol, a sugar alcohol that is digested slowly. The abundant fiber in prunes helps to slow the absorption of sugars into the bloodstream, preventing the sharp glucose spikes associated with many other sweet foods. This not only benefits blood sugar control but also promotes digestive health and provides a feeling of fullness, which can assist with weight management. According to the California Prunes website, their low GI makes them a safe and healthy addition to a balanced diet.

Dried Apples: Sweetness with a Stable Glycemic Response

Matching prunes for the lowest GI, dried apples also boast a score of 29. Like prunes, their low GI is primarily attributed to their fiber content. However, the specific GI value can depend on the drying method and whether any sugars were added during processing. To get the maximum benefit, it is crucial to select unsweetened dried apple slices, which contain only the fruit's natural sugars. This low-GI option makes dried apples a satisfying and wholesome snack that won't disrupt blood glucose levels when consumed in moderation.

Comparing Common Dried Fruits: Glycemic Index Table

Here is a comparison of the glycemic index and fiber content for several popular dried fruits, based on available research:


Dried Fruit	Glycemic Index (GI)	Fiber per 100g (approx.)	Key Benefits
Prunes	29	~7.1g	Excellent source of fiber, aids digestion, slows sugar absorption.
Dried Apples	29	~10.4g	Good source of fiber, vitamin C, and antioxidants.
Dried Apricots	30-35	~7.3g	Rich in vitamins A and C, high in antioxidants.
Low-GI Dates	~43 (e.g., Sukkary)	~8.0g	Contains potassium and magnesium; GI varies significantly by variety.
Figs	54-61	~9.8g	High in fiber, good source of calcium and potassium.
Raisins	49-66	~3.7g	Good source of antioxidants, but variable GI.

Understanding Glycemic Load and Portion Control

While GI is a valuable tool, it is important to also consider glycemic load (GL), which accounts for both the GI and the amount of carbohydrates in a typical serving. Because dried fruit is highly concentrated, it's easy to consume a large quantity of sugar in a small portion, which can increase the glycemic load despite a low GI. This is why portion control is essential. A small handful, or about a quarter-cup, is a reasonable serving size for most people. Additionally, pairing dried fruit with a source of healthy fat or protein, such as nuts or yogurt, can further slow down sugar absorption and stabilize blood glucose levels.

How to Incorporate Low-GI Dried Fruit into Your Diet

Here are some practical ways to enjoy low-GI dried fruits:

Trail Mix: Create a homemade trail mix with prunes or dried apples, unsalted nuts, and seeds for a balanced, low-GI snack.
Oatmeal Topping: Chop up dried apples or apricots and sprinkle them over your morning oatmeal for natural sweetness and extra fiber.
Yogurt Parfait: Layer Greek yogurt with berries, a sprinkle of nuts, and chopped low-GI dried fruit for a filling, blood-sugar-friendly treat.
Salad Addition: Add finely chopped prunes or apricots to salads to add a touch of sweetness and texture.
Baking: Use pureed prunes as a natural sweetener and moisture-retaining agent in baked goods, reducing the need for added sugars.

Conclusion

For those seeking the dried fruit with the lowest glycemic index, prunes and dried apples are the clear winners. Their high fiber content and low GI make them a smart choice for maintaining stable blood sugar. By practicing portion control and pairing these fruits with healthy fats and proteins, they can be a nutritious and delicious addition to almost any diet, providing essential vitamins, minerals, and antioxidants without causing unwanted glucose spikes. As with any dietary change, consulting a healthcare professional or registered dietitian is recommended, especially for individuals with diabetes.

Frequently Asked Questions

Yes, diabetics can eat dried fruit, but it is important to opt for low-GI, unsweetened varieties like prunes and dried apples and practice strict portion control. Pairing them with protein or fat is also recommended to help stabilize blood sugar.

While dried apricots have a relatively low GI (around 30-35), it is still best to consume them in moderation due to their concentrated sugar. A small handful, or about two to three dried apricots, is a reasonable serving size for a diabetic.

Raisins have a higher GI and concentrated sugar compared to prunes and dried apples, making them more likely to cause a blood sugar spike if consumed in large quantities. They should be eaten in very small, controlled portions.

Fiber slows down the digestion process and the absorption of sugars into the bloodstream. This helps prevent rapid blood sugar spikes and provides a more gradual, stable release of energy.

The glycemic index (GI) ranks how quickly a food raises blood sugar, while the glycemic load (GL) considers both the GI and the portion size. A low-GI food can have a high GL if you eat a large enough portion.

For blood sugar management, fresh fruit is generally preferred over dried fruit. Fresh fruit has a higher water content and lower sugar concentration, which results in a lower glycemic index and load compared to its dried counterpart.

To make a dried fruit snack more balanced, pair it with a food containing protein or healthy fat. For example, have a few prunes with a handful of almonds or stir chopped dried apples into a bowl of Greek yogurt.