Almonds glycemic index
Almonds has no measurable glycemic index: a 30 g serving (a small handful) has only 2.7 g of available carbohydrate, so its glycemic load is about 0 and it barely raises blood sugar on its own.
Also known as: almond
- Serving30 g
- Available carbs2.7 g
- Fiber3.8 g
- Sugars1.3 g
- Protein6.3 g
- Calories174 kcal
Serving: a small handful.
What to know
Almonds are low in carbohydrate and high in fiber and fat, so their glycemic load is minimal. Studies show that almonds eaten with white bread reduce the blood sugar response.
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Frequently asked questions
Does almonds have a glycemic index?
Not a measurable one. GI can only be tested in foods with enough carbohydrate: the test needs a 25 or 50 g carbohydrate portion. Almonds has 9.1 g per 100 g, so its direct effect on blood sugar is minimal and its glycemic load is about 0.
Does almonds raise blood sugar?
Barely, on its own. What matters more is what you eat it with: bread, rice, potatoes, sauces or sugary drinks. Pairing carbohydrate foods with protein, fat or fiber tends to soften the rise.
How many carbs are in almonds?
A 30 g serving has about 6.5 g of total carbohydrate, including 3.8 g of fiber, leaving 2.7 g of available carbohydrate (the part that raises blood sugar). Per 100 g: 21.6 g of carbohydrate.
Nutrition facts
| per 100 g | Serving (30 g) | |
|---|---|---|
| Calories | 579 kcal | 174 kcal |
| Carbohydrates | 22 g | 6.5 g |
| Available carbs | 9.1 g | 2.7 g |
| Fiber | 13 g | 3.8 g |
| Sugars | 4.4 g | 1.3 g |
| Protein | 21 g | 6.3 g |
| Fat | 50 g | 15 g |
Source: USDA FoodData Central, Nuts, almonds (SR Legacy, FDC 170567). Available carbohydrate = total carbohydrate minus fiber.
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. USDA FoodData Central. How we calculate each value: Methodology & sources.
Data last reviewed 2026-09-29.