Peach Glycemic Index
Low GI · The honest verdict
Gentle on blood sugar
Glycemic index
28–56
reported range
Glycemic load
4
Low GL
This food's glycemic index is 28–56, which is Low GI.
Peaches are a low-GI fruit with a very low glycemic load per medium fruit, meaning they have a modest effect on blood sugar when eaten in reasonable portions. Their natural sugar is balanced by fiber and water content. This is general nutrition information, not medical advice — people with diabetes should confirm serving guidance with their care team.
GI numbers vary by source, ripeness, and how a food is prepared. This is general nutrition information — not medical advice. If you manage diabetes, confirm specifics with your care team.
Key facts
Peach GI ranges from 28 to 56 — low-GI fruit with modest blood sugar impact.
One medium peach provides 9.9 mg vitamin C — about 11% of the daily value.
Glycemic load of 10 or below is classified as low — one medium peach has a GL of about 4.
What's actually inside
Per 100 g, with your typical serving noted as 1 medium peach (150 g), raw. The carb family is what moves blood sugar — fiber is the number that softens the spike.
Total carbs
14.3g
Net carbs
12.4g
total carbs minus fiber
Fiber
1.9g
slows the glucose rise
- Sugars
- 12.6g
- Protein
- 1.4g
- Calories
- 59kcal
Notable nutrients
- Vitamin C9.9 mg
- Potassium285 mg
- Vitamin A (RAE)24 µg
- Niacin0.9 mg
- Vitamin E0.7 mg
Is it a smart choice for blood sugar?
GI is only half the story — portion (glycemic load) and what you eat it with decide the real-world effect. Here's the honest read.
The verdict
Generally good choice — low GI and low GL in one-fruit servings
Peaches are a low-GI fruit with a very low glycemic load per medium fruit, meaning they have a modest effect on blood sugar when eaten in reasonable portions. Their natural sugar is balanced by fiber and water content. This is general nutrition information, not medical advice — people with diabetes should confirm serving guidance with their care team.
Portion guidance
One medium peach (about 150 g) contains roughly 12 g of net carbs and a glycemic load of around 4, which is well within the low GL range. Two peaches would still keep GL under 10. Pairing with a handful of nuts or a spoonful of yogurt adds protein and fat to further moderate the blood sugar response. Canned peaches in syrup should be avoided, as the added sugar substantially raises glycemic impact.
This is general nutrition information, not personal medical advice. Blood sugar responses are individual — if you have diabetes or prediabetes, your care team can tell you how this fits your plan.
How to keep the spike small
The same food can land differently depending on how it's cooked and what it's eaten with. Use these levers to your advantage.
Ripeness
Raises GIAs peaches ripen, starches convert to sugars and the fruit softens, which can raise the GI. A very ripe peach may have a GI at the higher end of the range (around 56), while a firmer, less ripe peach is closer to 28.
Peeling
Little effectRemoving the skin reduces fiber content slightly but does not significantly change GI. The skin contributes about 0.5 g of the total fiber, so its effect on glycemic response is minimal.
Cooking or grilling
Raises GIHeat breaks down cell walls and softens the fruit, which can modestly increase GI. Grilled or baked peaches have a slightly higher GI than raw, but the effect is small compared to adding sweeteners.
Canning in syrup
Raises GICanned peaches in heavy syrup have added sugar that can double or triple the glycemic load per serving. Choose peaches canned in water or their own juice to keep GI and GL low.
Pairing tip
Pair a fresh peach with cottage cheese, Greek yogurt, or a few almonds to add protein and fat that slow sugar absorption. A sprinkle of cinnamon not only adds flavor but may modestly improve insulin sensitivity. Avoid pairing peaches with other high-sugar fruits or sweetened cereals in the same meal.
Why GI numbers vary
Peach GI data varies across sources, with reported values ranging from 28 to 56. This variation reflects differences in fruit ripeness, variety (yellow vs. white flesh), and testing methods. The University of Sydney GI Database reports a value of 28 for a less ripe peach, while other studies of ripe peaches find values around 42–56. We report the honest range (28–56) and classify peaches as low GI because the typical ripe peach falls well under 55.
Not medical advice. This page is general nutrition information about Peach. It isn't a diagnosis or a treatment plan. If you have diabetes, prediabetes, or another condition affecting blood sugar, confirm any dietary decisions with your doctor or care team.
❓Frequently Asked Questions
The glycemic index of a peach ranges from about 28 to 56 depending on ripeness and variety, placing it in the low-GI category. A firmer, less ripe peach is at the lower end; a very ripe, soft peach is at the higher end. Because sources genuinely vary, we report a range rather than a single value. In practical terms, peaches are a low-GI fruit suitable for most blood sugar management plans.
Peaches can be a good choice for people with diabetes when eaten in sensible portions. One medium peach has a glycemic load of about 4, which is very low, and provides fiber, vitamin C, and potassium. Their natural sugar is balanced by water and fiber content. However, portion size matters — eating several peaches at once or consuming canned peaches in syrup will increase the glycemic impact. People with diabetes should discuss serving sizes with their care team.
Peaches and nectarines are very similar nutritionally — both are low-GI stone fruits with nearly identical carb and sugar content per serving. Nectarines have slightly more fiber (about 2.4 g vs. 1.9 g per medium fruit) and a similar GI range. Practically, both are excellent low-GI fruit choices and can be used interchangeably in a diabetes-friendly diet.
A medium peach contains about 12 g of net carbs, which fits easily into moderate low-carb plans (50–100 g net carbs/day). On strict keto (under 20–30 g/day), a whole peach uses a significant portion of the daily budget, but half a peach works as a small treat. Peaches are among the lower-sugar fruits and are a better low-carb choice than bananas, grapes, or mangoes.
No — canned peaches in heavy syrup have added sugar that substantially raises both GI and GL. Even 'light syrup' varieties add sugar. Canned peaches in water or their own juice have a GI closer to fresh, though the canning process itself may soften the fruit and modestly raise GI. For the best blood sugar response, choose fresh or frozen unsweetened peaches.
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Reviewed by
Curex Editorial TeamReviewed for accuracy
Last reviewed July 2026