Peanuts: GI, GL, Carbs & Blood Sugar Impact
Glycemic index of peanuts (14), glycemic load, carbs per handful, and peanut butter for people with diabetes.
Do Peanuts Raise Blood Sugar?
Peanuts have a very low published GI (around 14) and minimal available carbohydrate per handful. They are a classic low-impact snack and a common pairing to flatten the curve of a fruit.
How to Eat It
A small handful, or 100% peanut butter (no added sugar) on whole-grain toast. Honey-roasted and other flavored versions add sugar and are easy to overeat.
Nutrition Facts (Peanuts)
| Nutrient | Per 100 g | Per serving |
|---|---|---|
| Calories | 567 kcal | 170 kcal |
| Carbohydrate | 16.1 g | 4.8 g |
| Fiber | 8.5 g | 2.5 g |
| Sugars | 4.7 g | 1.4 g |
| Protein | 25.8 g | 7.7 g |
| Fat | 49.2 g | 14.8 g |
Source: USDA FoodData Central (generic food item, per 100 g edible portion). Values may differ from brand-specific products.
Glycemic Index
Published GI: 14 (typical value).
Reported range: 14-16.
Evidence level: Moderate.
Note: Very low GI.
Sources: International Tables of Glycemic Index and Glycemic Load Values (2008/2021); University of Sydney GI Database (glycemicindex.com). GI values are reported relative to a glucose reference.
Learn more: What is GI? · What is GL? · GI vs GL
Estimated Glycemic Load
GL ≈ 0.3 per 1 small handful (30 g).
Calculation: GI (14) × available carbohydrate per serving (2.3 g = 16.1 g − 8.5 g fiber) ÷ 100. Calculated by DMSafeHaven; formula per standard published GL methodology.
- Portion size
- Honey-roasted / flavored varieties
- Peanut butter with added sugar
GI values can vary with variety, ripeness, preparation and testing conditions. The value above is a typical published figure, not a universal prediction for every individual or every serving.