When managing gestational diabetes, fruit can still be part of a balanced diet—but portion size and pairing with protein are key! One serving of fruit contains approximately 15g of carbohydrates, but not all fruits affect blood sugar the same way.

What Does 15g of Carbs Look Like?

Here’s a general guide to fruit portions that provide about 15g of carbohydrates:

🍈 1 cup cantaloupe
🍉 1 1/3 cups watermelon
🍓 1 1/3 cups strawberries
🫐 3/4 cup blueberries
🍇 16 grapes
🍒 13 cherries
🍏 1/2 large apple
🍑 1 peach
🍌 1/2 banana
🥝 1 large kiwi
🍊 1 small orange
🍐 1/2 large pear

(Note: Fruit sizes can vary, so carb content may differ slightly.)

Not All Fruits Affect Blood Sugar the Same Way

Even though these portions contain roughly the same amount of carbs, their glycemic index (GI) varies. The GI measures how quickly a food raises blood sugar.

The GI measures how quickly a food raises blood sugar on a scale of 0 to 100:

  • Low GI: 55 or below (slowly raises blood sugar)

  • Medium GI: 56-69 (moderate impact)

  • High GI: 70 or above (can spike blood sugar quickly)

Examples of GI for Common Fruits:

🔹 Lower GI Fruits (Better for Blood Sugar Stability)

  • Strawberries (GI 40) – Slowly digested and lower in sugar.

  • Apples (GI 38-44) – High in fiber, which helps slow digestion.

  • Cherries (GI 22-25) – One of the lowest GI fruits.

  • Pears (GI 38-42) – High fiber content helps regulate blood sugar.

🔹 Medium GI Fruits (Moderate Impact)

  • Oranges (GI 43-52) – Contains fiber, but still has natural sugars.

  • Kiwi (GI 50-55) – Nutrient-dense with a moderate glycemic effect.

  • Pineapple (GI 56-66) – Higher in sugar but still provides fiber and vitamins.

🔹 Higher GI Fruits (Can Spike Blood Sugar Faster)

  • Bananas (GI 51-62, higher if very ripe) – Moderately high GI; best to pair with protein.

  • Watermelon (GI 72-76) – One of the highest GI fruits, digested quickly.

  • Cantaloupe (GI 65-70) – Similar to watermelon, can raise blood sugar quickly.

Best Practices for Eating Fruit with GD

✅ Pair fruit with protein (e.g., nuts, cheese, or yogurt) to slow sugar absorption.
✅ Choose lower GI fruits when possible.
✅ Monitor how different fruits affect your blood sugar—everyone responds differently!

Want a deeper dive into the best and worst fruits for gestational diabetes? Check out our blog post 7 Best Fruit for Gestational Diabetes (Plus Ones to Avoid).