Pomegranate: Glycemic Index and Glycemic Load
Category: Fruits
Serving size: 1 serving (100 g)
Glycemic Index (GI): 53 (low)
Glycemic Load (GL): 11 (medium)
Blood Sugar Guide: Eat in Moderation
Sodium: Low
(Pomegranate)
Glycemic Index Range Chart (0-100)
Pomegranate GI: 53
Glycemic Load Range Chart (0-40)
Pomegranate GL: 11
Balanced Meal Planning
Pomegranate has a low glycemic index of 53, meaning it typically raises blood sugar more gradually. Its glycemic load of 11 per serving also suggests a moderate blood glucose impact per serving.
Blood Sugar-Friendly Food Pairings
Pair pomegranate with these foods to improve meal balance and help reduce blood sugar spikes:
| Food | Fiber | Protein | Healthy Fat |
|---|---|---|---|
| Almonds or walnuts | ✓ | ✓ | ✓ |
| Natural peanut or almond butter | ✓ | ✓ | ✓ |
| Tofu or edamame | ✓ | ✓ | ✓ |
| Hummus | ✓ | ✓ | ✓ |
| Pumpkin seeds | ✓ | ✓ | ✓ |
Diabetes-Friendly Use
- Eat pomegranate with protein or healthy fats (nuts, seeds, yogurt, or cheese).
- Prefer whole fruit over juice to keep fiber intact.
- Watch portion size, especially for sweeter fruits.
- Alternate with lower GI fruits listed in the Food Guide.
Lower GI Alternatives
| Food Item | Serving Size | Glycemic Index | Glycemic Load |
|---|---|---|---|
| Avocado | ½ fruit (68 g) | 15 | 0 |
| Lime | 1 serving (100 g) | 15 | 1 |
| Lemon | 1 serving (100 g) | 20 | 1 |
| Cherries | 1 cup (138 g) | 22 | 3 |
Medical Note
This content is for informational use only and is not medical advice. For personalized guidance, work with your healthcare team.
Report a Data Issue
Glycemic index (GI) and glycemic load (GL) values are compiled from research and nutrition databases. If you notice a potential error, please so we can review and update the information.