Apple: GI, GL, Carbs & Blood Sugar Impact
Glycemic index of apple (36), glycemic load, carbs per medium apple, and how apples affect blood sugar for people with diabetes.
Does Apple Raise Blood Sugar?
A medium apple contains about 25 g of carbohydrate, including roughly 4 g of fiber. With a published GI around 36, it is one of the gentler common fruits: the fiber and water content slow the glucose response compared with processed fruit products.
How to Eat It
Keep it as a whole fruit — not juice. A medium apple with a handful of nuts or a spoon of peanut butter is a classic pairing that further slows the rise. Tart varieties such as Granny Smith generally test lower than the sweetest varieties.
Nutrition Facts (Apple)
| Nutrient | Per 100 g | Per serving |
|---|---|---|
| Calories | 52 kcal | 95 kcal |
| Carbohydrate | 13.8 g | 25.1 g |
| Fiber | 2.4 g | 4.4 g |
| Sugars | 10.4 g | 18.9 g |
| Protein | 0.3 g | 0.5 g |
| Fat | 0.2 g | 0.4 g |
Source: USDA FoodData Central (generic food item, per 100 g edible portion). Values may differ from brand-specific products.
Glycemic Index
Published GI: 36 (typical value).
Reported range: 33-48.
Evidence level: Moderate.
Note: Tends to vary by variety (tart varieties such as Granny Smith are generally lower).
Sources: International Tables of Glycemic Index and Glycemic Load Values (2008/2021); University of Sydney GI Database (glycemicindex.com). GI values are reported relative to a glucose reference.
Learn more: What is GI? · What is GL? · GI vs GL
Estimated Glycemic Load
GL ≈ 7.5 per 1 medium apple (182 g).
Calculation: GI (36) × available carbohydrate per serving (20.7 g = 13.8 g − 2.4 g fiber) ÷ 100. Calculated by DMSafeHaven; formula per standard published GL methodology.
- Variety
- Portion size
- Whether it is eaten with protein or fat
- Whole fruit vs. juice
GI values can vary with variety, ripeness, preparation and testing conditions. The value above is a typical published figure, not a universal prediction for every individual or every serving.