What Fruit Has the Highest GI? The Surprising Truth About Glycemic Index

December 4, 2025 •

4 min read

While many fresh fruits are low on the glycemic index (GI), certain processed or dried varieties, like dried dates and fried plantains, possess a much higher GI value. The high GI of a food indicates how quickly it can raise blood sugar levels, though this is not the only factor to consider for healthy eating.

Quick Summary

The fruit with the highest glycemic index is not always what you think; the level is greatly influenced by factors like processing and ripeness. The glycemic index of various fruits and their modifications are discussed, along with the importance of understanding glycemic load and how to pair high-GI fruits with other foods to mitigate their blood sugar impact.

Key Points

Dried and Processed Fruits Dominate High GI: Dried dates, raisins, and canned fruits packed in syrup generally have higher GI values than fresh fruits.
Ripeness Matters: The GI of a fruit, like a banana, increases as it ripens due to the conversion of starches into simple sugars.
Watermelon's Low GL: Despite its high GI, watermelon has a low glycemic load (GL) because of its high water content and low carbohydrate density per serving.
Cooking Increases GI: Cooking and processing methods, such as frying a plantain, can significantly raise a fruit's GI by breaking down starches.
Pairing Helps Reduce Impact: Consuming high-GI fruits with protein, fat, or fiber can slow down sugar absorption and moderate blood sugar spikes.
Focus on Whole Fruit: Opting for whole fruit over juice is recommended as the fiber in whole fruit slows down sugar absorption.

Understanding the Glycemic Index

The glycemic index (GI) is a system that ranks carbohydrate-containing foods on a scale from 0 to 100 based on how quickly they raise blood sugar levels after consumption. Foods with a high GI (70 or higher) cause a rapid spike in blood glucose, while low-GI foods (55 or less) produce a slower, more gradual rise. While it's a helpful tool, the GI isn't the whole story, and other factors like portion size and a food's total nutritional profile are also important. For fruits, specifically, the GI can vary dramatically depending on several key factors, including ripeness and how they are prepared.

The Impact of Processing: Dried vs. Fresh

One of the most significant factors affecting a fruit's GI is processing. When fresh fruit is dried, the water is removed, concentrating the sugars into a much smaller, denser package. This makes dried fruits, on average, have a higher GI than their fresh counterparts. For example, fresh grapes and plums have a low GI, but when dried into raisins and prunes, their GI increases significantly. Canned fruits with added syrups and fruit juices also generally have a higher GI because the processing removes fiber, which helps to slow the absorption of sugar. Whole fruit is almost always the better choice over juice for controlling blood sugar.

The Role of Ripeness

Another critical factor is the fruit's ripeness. As a fruit ripens, its starches are converted into simple sugars, causing its GI to increase. A green, unripe banana has a lower GI than a spotty, overripe one. This is why some fruits that are typically considered to have a moderate GI, like bananas, can shift into the high-GI category when they are very ripe. Similarly, the preparation of the fruit can affect its GI. Cooking, such as frying a plantain, can break down the starches and significantly increase its GI.

A Deep Dive into High-GI Fruits

When asking "what fruit has the highest GI," the answer is not a single fruit, but a category of fruits, particularly dried and heavily processed ones. The research is varied, but a few contenders consistently appear with high GI values. For example, fried plantains can have a very high GI, and some varieties of dates are among the highest.

Here is a list of fruits and their typical GI values:

Dates: While GI can vary by variety and ripeness, some dates, particularly dried ones, have GI values ranging from 42.8 up to 74.6.
Watermelon: Although its GI is high (around 72-76), its low carbohydrate density gives it a low glycemic load (GL), meaning a standard portion won't cause a large blood sugar spike.
Pineapple: Raw pineapple can have a GI as high as 82 to 86.
Raisins: As a dried fruit, raisins have a higher GI (around 66) than fresh grapes.

Comparing Glycemic Index vs. Glycemic Load

Understanding the distinction between glycemic index (GI) and glycemic load (GL) is crucial for a complete picture of a food's impact on blood sugar. While GI measures how quickly a food raises blood sugar, GL takes into account both the GI and the amount of carbohydrates in a standard serving.


Feature	Glycemic Index (GI)	Glycemic Load (GL)
Definition	Ranks carbohydrates on a 0-100 scale based on how quickly they raise blood sugar.	Measures how much a standard serving of food will raise blood sugar, considering both GI and carb amount.
Focus	Speed of absorption.	Overall blood sugar impact of a typical serving.
Example (Watermelon)	High GI (72-76) because the sugar is absorbed quickly.	Low GL (5.6) because a typical serving has a low total carbohydrate count due to high water content.
Best For	Comparing the relative effect of different carb types on blood sugar spikes.	Understanding the real-world impact of a food on blood sugar levels.

For foods like watermelon, the high GI value is misleading if not viewed alongside its low GL. This highlights why looking at the broader nutritional context is important, not just a single number.

How to Balance High-GI Fruits

For those monitoring their blood sugar, eating a higher-GI fruit can be balanced by pairing it with protein, fiber, or healthy fats. For example, having a few slices of pineapple with a handful of nuts or a spoonful of almond butter can help slow the release of glucose into the bloodstream. The added protein and fat in the nuts help to temper the rapid absorption of the fruit's sugar.

Conclusion: Making Informed Choices

While processed and dried fruits, along with certain very ripe or cooked varieties like fried plantains, can have the highest GI values, no single fresh fruit should be considered off-limits for most people. The key to incorporating fruit into a healthy diet is understanding how ripeness, preparation, and portion size affect its glycemic impact. By combining higher-GI fruits with other foods containing fiber, protein, or fat, you can enjoy their nutritional benefits without causing a significant blood sugar spike. As with all dietary considerations, individual needs and health conditions, such as diabetes, should be discussed with a healthcare provider or dietitian. Here's a link to learn more about the GI diet from Harvard Health.

Frequently Asked Questions

While data can vary, fried plantain is one of the highest, with an estimated GI of 90. Among fresh fruits, some varieties of pineapple and watermelon are listed with high GI values, but their impact is tempered by other factors.

No, watermelon is not inherently bad. While it has a high GI, a standard serving has a low glycemic load (GL) because it is mostly water. This means it won't cause a significant blood sugar spike when consumed in moderation.

No, but most do, as the dehydration process concentrates their sugar content and removes water. Portion control is especially important for dried fruits like raisins and dates.

You can lower the glycemic impact by pairing fruit with protein, fiber, or healthy fats, like eating an apple with peanut butter. This slows the digestion and absorption of sugar.

Yes, as fruit ripens, its starches convert to simple sugars, which increases its glycemic index. A ripe banana has a higher GI than an unripe one.

No fruits should be strictly avoided. Individuals with diabetes can still enjoy high-GI fruits in moderation by being mindful of portion sizes and combining them with other nutrient-rich foods to help stabilize blood sugar levels.

No, whole fruit is generally preferred over juice. Juice removes the fiber, which helps slow sugar absorption, so consuming whole fruit has a more gradual and less impactful effect on blood sugar levels.