Food category
Fruits
Whole fruit is part of a healthy diet — choose whole over juice and watch portions.
Educational guidance only — not a personal diet prescription. Content is medically reviewed and based on recognised clinical guidelines — see references. If you have feedback or a suggestion to improve this website, .
Apple
mansanas, seb, tuffah
Whole apple with skin gives fibre and a modest glucose rise.
Portion: 1 small (about 150 g)
Avocado
abukado, butter fruit
Healthy fats and very little sugar.
Portion: ¼ fruit (about 50 g)
Banana
kela, mauz, saging
Choose a small, less ripe banana and eat it with a meal.
Portion: 1 small (about 100 g)
Boiled saba banana
nilagang saging
Starchy cooking banana — count as carbohydrate.
Portion: 1 piece (about 80 g)
Chikoo (sapodilla)
chico, sapota
Very sweet fruit — keep the portion small.
Portion: 1 small (about 100 g)
Dates
khajoor, khalas, sukkari, tamr
Culturally important and nutritious — but concentrated in sugar.
Portion: 2 dates (about 20 g)
Fresh coconut meat (buko)
coconut flesh, thengai
Low in sugar but high in saturated fat.
Portion: 2 tablespoons (about 40 g)
Fresh figs
anjeer, teen
Fresh figs are fine in small amounts; dried figs are much sweeter.
Portion: 2 small (about 80 g)
Grapes
angoor, inab, ubas
Easy to over-eat — count them.
Portion: 15 grapes (about 75 g)
Guava
amrood, bayabas, peru
High in fibre and vitamin C with relatively little sugar.
Portion: 1 medium (about 100 g)
Jackfruit
chakka, kathal, langka
Sweet fruit — a small portion only.
Portion: ½ cup (about 80 g)
Kiwi fruit
kiwi
Fibre and vitamin C.
Portion: 1 medium (about 75 g)
Mango
aam, manga, mangga
Delicious and nutritious, but sweet — enjoy a small portion with a meal.
Portion: ½ cup cubes (about 80 g)
Orange / kinnow
burtuqal, dalandan, kinnow, malta
Whole citrus gives fibre and vitamin C — much better than juice.
Portion: 1 medium (about 130 g)
Papaya
papaya, papita
Gentle on glucose in a one-cup portion.
Portion: 1 cup cubes (about 145 g)
Pear
kummathra, nashpati, peras
High-fibre fruit with a low GI.
Portion: 1 small (about 150 g)
Pomegranate
anar, rumman
Eat the seeds rather than the juice.
Portion: ½ cup seeds (about 87 g)
Strawberries
berries, farawla
Berries are among the best fruit choices.
Portion: 1 cup (about 150 g)
Watermelon
batikh, pakwan, tarbooz
High GI but watery — one cup with a meal is fine.
Portion: 1 cup cubes (about 150 g)