Apple
Also known as: mansanas, seb, tuffah
Generally a good everyday choice in sensible portions.
Whole apple with skin gives fibre and a modest glucose rise.
Portion guide
1 small (about 150 g)
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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, .
Nutrition per 1 small
| Calories | 78 kcal |
|---|---|
| Total carbohydrates | 21 g |
| Protein | 0.4 g |
| Fat | 0.3 g |
| Fibre | 3.6 g |
| Sugars | 15 g |
Glycaemic index (GI): 36 · Glycaemic load (GL): 5
Better ways to cook it
- Eat whole fruit rather than juice
- Pair with nuts or yogurt
Practical advice
- A good everyday choice in sensible portions
Detailed clinical explanation
Low glycaemic impact at the stated portion because of fibre, protein or low carbohydrate content.
Scientific references
- USDA FoodData Central — values for the stated portion.
- American Diabetes Association. Standards of Care in Diabetes — Facilitating Positive Health Behaviors (nutrition therapy).
- Atkinson FS et al. International tables of glycemic index and glycemic load values 2021. Am J Clin Nutr. 2021;114(5):1625-1632.
Last medically reviewed: 3 November 2026
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Healthy fats and very little sugar.
Portion: ¼ fruit (about 50 g)
Guava
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High in fibre and vitamin C with relatively little sugar.
Portion: 1 medium (about 100 g)
Kiwi fruit
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Fibre and vitamin C.
Portion: 1 medium (about 75 g)
Educational information only — your own targets depend on your medicines and health. Compare with another food