Pomegranates, raw & Diabetes
Low glycemic impact for the stated serving. Glycemic load of 7.2 per 100g.
✅ Nutrition data verified · GL 7.2/100g · 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
The Numbers at a Glance
Better Alternatives
🍎 Olives, pickled, canned or bottled, green
GL 0.3/100g — Low GL
Fiber 3.3g/100g. Rated diabetes-friendly — lower glycemic impact than your current selection.
Olives, pickled, canned or bottled, green & diabetes →🍎 Avocados, raw, all commercial varieties
GL 0.9/100g — Low GL
Fiber 6.7g/100g. Rated diabetes-friendly — lower glycemic impact than your current selection.
Avocados, raw, all commercial varieties & diabetes →🍎 Avocados, raw, California
GL 0.9/100g — Low GL
Fiber 6.8g/100g. Rated diabetes-friendly — lower glycemic impact than your current selection.
Avocados, raw, California & diabetes →🍎 Avocados, raw, Florida
GL 1.1/100g — Low GL
Fiber 5.6g/100g. Rated diabetes-friendly — lower glycemic impact than your current selection.
Avocados, raw, Florida & diabetes →Practical Tips
💡 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 | 44g | 8.2g | 3.2 | Friendly |
| Standard Serving | 87g | 16.3g | 6.3 | Friendly |
| Restaurant Portion | 174g | 32.5g | 12.5 | 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.
FAQ
Is Pomegranates good for diabetes?
Yes — Pomegranates has a glycemic load of just 7.2 (GL ≤10), meaning it has minimal impact on blood sugar in standard servings. Individual responses vary — monitor your own glucose when trying new foods.
What GL value does Pomegranates carry?
Pomegranates has a glycemic load of 7.2 per 100g. A standard serving (1 small, 87.0g) delivers a GL of 6.3. GI data from Sydney University GI Database (Atkinson et al., 2021).
Does Pomegranates spike blood sugar?
After eating Pomegranates, you can expect a low blood sugar response. The GL of 7.2 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 Pomegranates 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.
Where This Data Comes From
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, 87.0g) = 7.2 × 87.0 ÷ 100 = 6.3
Nutrition Data: USDA FoodData Central, SR Legacy Release (April 2018). FDC ID: 169134. 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. “Pomegranates, raw — Glycemic Load & Diabetes Reference.” GlycemicWise, July 2026. https://glycemicwise.com/foods/pomegranates-raw/
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.