Apples, raw, with skin (Includes foods for USDA's Food Distribution Program) & Diabetes
Low glycemic impact for the stated serving. Glycemic load of 5.6 per 100g.
✅ Nutrition data verified · GL 5.6/100g · GI 49.1 · TIER 3 ⚠️ GI: Subcategory Estimate
GI estimated from food subcategory average — not directly tested on this food. [1] [3]
Blood Sugar Response
Nutrition Profile
How It Stacks Up in Its Family
For calories, this one sits in the middle of its Apples family: 52 per 100g against a 48-63 per 100g spread. On saturated fat, this version lands mid-range: 0.0 per 100g, inside a family spread of 0 to 0.1 per 100g.
The Apples family's GL range is 5.3-6.4 per 100g across 9 versions, enough spread to make the specific choice count. Compare directly with With skin (Includes foods for USDA's Food Distribution Program), With skin (Includes foods for USDA's Food Distribution Program), Without skin.
Tips for Enjoying It
💡 Eat Whole, Not Juiced
Whole fruit contains fiber that buffers sugar absorption. Juices remove this fiber, causing a faster glucose spike.
💡 Check Your Own Response
Individual blood sugar responses vary. Use a glucose meter to understand how this food affects you personally.
💡 Glycemic Load Over Glycemic Index
GL accounts for both the speed AND amount of carbohydrate, making it more practical for real-world eating than GI alone.
💡 Pair Carbs With Protein
Adding protein to a carbohydrate-containing meal slows digestion and helps prevent blood sugar spikes.
Related Fruits and Fruit Juices Options
Glycemic Load by Serving Size
| Portion | Weight | Carbs | Glycemic Load | Verdict |
|---|---|---|---|---|
| ½ Serving | 50g | 6.9g | 2.8 | Friendly |
| Standard Serving | 101g | 13.9g | 5.7 | Friendly |
| Restaurant Portion | 202g | 27.9g | 11.3 | Moderate |
GL ≤10 = Low (Friendly) · 11–19 = Moderate · ≥20 = High (Limit).
The page-level verdict is based on GL per 100g; this table shows how portion size changes the actual GL you get.
Common Questions
Is Apples a reasonable choice if you have diabetes?
Based on its glycemic load of 5.6, Apples falls within the diabetes-friendly range. This suggests lower blood sugar impact for the stated serving size. This is a dietary reference, not individual medical guidance.
What is the glycemic load of Apples?
GL = 5.6 per 100g for Apples. For context: low GL is ≤10, moderate is 11–19, and high is ≥20. Apples falls into the Low category.
How does Apples affect blood sugar?
After eating Apples, you can expect a low blood sugar response. The GL of 5.6 means a gentle rise. This can vary based on what else you eat with it.
Is the GI value accurate?
The GI of 49.1 for Apples is estimated (Tier 3), not directly ISO-tested on this specific food. It is based on the weighted average GI of foods in the Fruits and Fruit Juices category from the International GI Tables (Atkinson et al., 2021). Actual GI may vary by variety, ripeness, cooking method, and individual response. We display estimated values with full transparency so you can make informed decisions.
Data Sources
Data Tier: TIER 3 — estimated from category average
Glycemic Index (GI): 49.1 — subcategory_avg:Fruits and Fruit Juices. Source: International GI Tables (Atkinson, Brand-Miller et al., Diabetes Care, 2021). University of Sydney GI Research Service.
GL (per serving, 101.0g) = 5.6 × 101.0 ÷ 100 = 5.7
Nutrition Data: USDA FoodData Central, SR Legacy Release (April 2018). FDC ID: 171688. Data are in the public domain (CC0 1.0).
GL Classification: ≤10 = Low (Low GL), 11–19 = Moderate (Eat in Moderation), ≥20 = High (Limit). Based on University of Sydney Glycemic Index Foundation classification.
⚠️ GI value is estimated, not directly ISO-tested on this specific food. Actual GI may vary by variety, cooking method, and individual glycemic response.
Cite this page: GlycemicWise. “Apples, raw, with skin (Includes foods for USDA's Food Distribution Program) — Glycemic Load & Diabetes Reference.” GlycemicWise, July 2026. https://glycemicwise.com/foods/apples-raw-with-skin-(includes-foods-for-usdas-food-distribution-program)/
Dietary reference — not medical advice. This page provides evidence-based dietary reference information for general educational purposes. It is not a substitute for professional medical advice, diagnosis, or treatment. Individual blood sugar responses vary significantly. Always check your blood glucose to understand your personal response to foods, and talk to your doctor or a registered dietitian before changing your diet. Data sources are cited above and publicly available from the USDA and the University of Sydney Glycemic Index Research Service.