Helsa Health

    Juices & soft drinks · Glycemic index

    Does apple juice spike blood sugar?

    Moderately. Apple juice has a low GI of 46, and a 248 g serving (1 cup, 8 fl oz) has a medium glycemic load of 13. Apple juice has a low GI, but a cup contains more sugar than a whole apple and almost none of the fiber, so its glycemic load is medium.

    Key numbers

    Glycemic index
    46
    Low GI
    Glycemic load
    13
    Medium GL
    Available carbs
    28 g
    0.5 g fiber
    Serving
    1 cup, 8 fl oz
    248 g · 100% juice, unsweetened

    GI vs GL for apple juice

    The glycemic index (GI) compares how fast the carbohydrate in a food raises blood sugar against pure glucose (100), using a fixed amount of carbohydrate. The glycemic load (GL) adds the other half of the story — how much carbohydrate a normal serving actually contains: GI × available carbs Ă· 100. For apple juice: 46 × 28 g Ă· 100 ≈ 13.

    That figure is an average reported in the 2021 international GI tables (“Apple juice, mean of five foods”). Unsweetened apple juices tested between 37 and 44 in the 2008 tables. USDA data show about 60% of apple juice's sugar is fructose, which has a very low GI on its own.

    Eating a different amount? Work out the glycemic load of your portion.

    How to eat apple juice with less of a spike

    • Swap the glass of juice for a whole apple and a glass of water.
    • If you do drink it, use a small glass — about 4 fl oz — with a meal.
    • Choose 100% juice over 'apple drinks' or cocktails with added sugar.

    Lower-GI swaps

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    See all 67 foods in the glycemic index table

    Frequently asked questions

    What is the glycemic index of apple juice?

    Apple juice has a glycemic index of 46, which is low. That figure is an average reported in the 2021 international GI tables (“Apple juice, mean of five foods”). A 248 g serving (1 cup, 8 fl oz) contains about 28 g of available carbohydrate, giving a glycemic load of 13 (medium).

    Is apple juice good for prediabetes?

    Apple juice is a weak choice for prediabetes compared with the whole fruit. If you drink it, keep it to a small glass with food.

    Is apple juice better than soda for blood sugar?

    Its GI is lower — 46 against 63 for cola — and a cup of apple juice carries less sugar than a 12 oz can of cola, but both are sugary drinks with almost no fiber. Water, sparkling water or unsweetened tea are better everyday choices.

    Sources

    GI values come from the international GI tables; carbohydrate and fiber per serving are calculated from USDA FoodData Central.

    1. Atkinson FS, Brand-Miller JC, Foster-Powell K, Buyken AE, Goletzke J. International tables of glycemic index and glycemic load values 2021: a systematic review. Am J Clin Nutr. 2021;114(5):1625–1632, Supplemental Table 1
    2. USDA FoodData Central, FDC ID 173933: Apple juice, canned or bottled, unsweetened, without added ascorbic acid
    3. Atkinson FS, Foster-Powell K, Brand-Miller JC. International tables of glycemic index and glycemic load values: 2008 — online appendix, Table A1
    4. USDA FoodData Central, FDC ID 171688: Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)
    5. USDA FoodData Central, FDC ID 174852: Beverages, carbonated, cola, regular

    Data last checked .

    Real meals aren’t single foods

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