Strawberries glycemic index and glycemic load
Strawberries have a low glycemic index of 40 (from one lab test) in the 2021 International Tables, where pure glucose is 100. A serving of 1 cup, halves (5.4 oz, 152 g) has 8.6 g of carbs minus fiber, which gives a glycemic load of about 3.
Glycemic load by portion
| Portion | Carbs | Fiber | Carbs minus fiber | Glycemic load |
|---|---|---|---|---|
| 1 cup, halves (5.4 oz, 152 g) | 11.7 g | 3 g | 8.6 g | 3 |
| 1 cup, pureed (8.2 oz, 232 g) | 17.8 g | 4.6 g | 13.2 g | 5 |
| 1 cup, sliced (5.9 oz, 166 g) | 12.7 g | 3.3 g | 9.4 g | 4 |
| 1 cup, whole (5.1 oz, 144 g) | 11.1 g | 2.9 g | 8.2 g | 3 |
Glycemic load = GI 40 × carbs minus fiber ÷ 100. Carbs from USDA FoodData Central, Strawberries, raw.
Every standardized test
| Food as tested | GI | Category | Country |
|---|---|---|---|
| Strawberries, fresh, raw | 40 | low | Australia |
Glucose = 100. Low 55 or less, medium 56 to 69, high 70 or more (category cut-offs from the International Tables). Only tests that followed the ISO 26642:2010 method: at least 10 healthy adults, a portion with 25 or 50 g of available carbs (Supplemental Table 1).
Compared with similar foods
| Food | GI | Portion | Carbs minus fiber | Glycemic load |
|---|---|---|---|---|
| Strawberries | 40 | 1 cup, halves (5.4 oz, 152 g) | 8.6 g | 3 |
| Apple | 44 | 1 cup, quartered or chopped (4.4 oz, 125 g) | 14.3 g | 6 |
| Orange | 45 | 1 cup sections no membranes (5.8 oz, 165 g) | 16.2 g | 7 |
| Banana | 49 | 1 banana, peeled (4.1 oz, 115 g) | 24.5 g | 12 |
| Watermelon | 50 | 1 cup, balls (5.4 oz, 154 g) | 11 g | 6 |
Same group in the International Tables (Fruit), each at its usual US portion. A low GI with a big portion can give a higher glycemic load than a high GI with a small one.
How much the glycemic index tells you
Researchers and health bodies do not agree on how much weight to give the glycemic index of single foods.
- Level E The World Health Organization examined the glycemic index, found it inconsistent, and refused to build guidance on it. Carbohydrate intake for adults and children: WHO guideline, 2023
- Level C A year after the World Health Organization set the glycemic index aside, a meta-analysis of cohorts each over a hundred thousand people linked high glycemic index diets to more diabetes, heart disease and death. Lancet Diabetes & Endocrinology, 2024
- Level C Glycemic index and glycemic load, the other two ways of judging carbohydrate, held up far worse than fiber in the same analysis. Reynolds et al., The Lancet, 2019
What studies found about strawberries and blood sugar
- Level A Across eleven trials strawberries left blood pressure, blood lipids and blood sugar unchanged, and lowered one marker of inflammation. British Journal of Nutrition, 2020
- Level A A second pooled analysis of overlapping trials found the cholesterol effect the first one missed, and also found blood sugar going the wrong way. Food Funct, 2019
Levels: A is a meta-analysis of trials, B a randomized trial, C an observational study, D lab or animal work, E an expert position. How we grade evidence.
Keep exploring
Sources
- 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, PMID 34258626, doi:10.1093/ajcn/nqab233 (accessed 2026-10-12)
- USDA FoodData Central, SR Legacy (2018): Strawberries, raw, FDC ID 167762
- USDA FoodData Central, SR Legacy (2018): Apples, raw, with skin (Includes foods for USDA's Food Distribution Program), FDC ID 171688
- USDA FoodData Central, Foundation Foods (release 2025-12-18): Oranges, raw, navels, FDC ID 746771
- USDA FoodData Central, Foundation Foods (release 2025-12-18): Bananas, ripe and slightly ripe, raw, FDC ID 1105314
- USDA FoodData Central, SR Legacy (2018): Watermelon, raw, FDC ID 167765
- Evidence cards: each study above links to its source. Card review dates are listed in our methodology.
Sources checked 2026-10-12. Bioma Learn provides information, not medical advice.