Mixed nuts glycemic index
Mixed nuts has a glycemic index of 24, which is low. A 50 g serving (a large handful) has a glycemic load of 2 (low).
Also known as: nuts, trail mix (no fruit)
- Serving50 g
- Available carbs8 g
- Fiber3.2 g
- Sugars2.5 g
- Protein9.8 g
- Calories304 kcal
Serving: a large handful.
What to know
Mixed nuts have a very low GI and glycemic load. They are energy-dense, so a small handful is a serving.
Glycemic load by portion size
GI stays the same whatever you eat, but glycemic load scales with the amount: eating twice as much doubles the effect on blood sugar.
| Amount | Available carbs | Glycemic load | |
|---|---|---|---|
| 50 g | 8 g | 2 | Low |
| 100 g | 16 g | 4 | Low |
What the studies found
The value comes from a single published measurement in the International Tables of Glycemic Index (2021), so treat it as a guide.
Mixed nuts compared with other nuts & seeds
Similar low-GI foods
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Frequently asked questions
Is mixed nuts low glycemic?
Yes. With a GI of 24, mixed nuts is in the low range (55 or less).
What is the glycemic load of mixed nuts?
A 50 g serving (a large handful) has a glycemic load of 2, which is low. Glycemic load combines GI with the amount of carbohydrate in the portion: 10 or less is low, 11 to 19 medium and 20 or more high.
Can people with diabetes eat mixed nuts?
With a GI of 24 and a low glycemic load per serving, mixed nuts usually fits a diabetes-friendly diet in normal portions. Everyone responds differently, so talk to your doctor or dietitian about your plan.
How many carbs are in mixed nuts?
A 50 g serving has about 11 g of total carbohydrate, including 3.2 g of fiber, leaving 8 g of available carbohydrate (the part that raises blood sugar). Per 100 g: 22.4 g of carbohydrate.
Nutrition facts
| per 100 g | Serving (50 g) | |
|---|---|---|
| Calories | 607 kcal | 304 kcal |
| Carbohydrates | 22 g | 11 g |
| Available carbs | 16 g | 8 g |
| Fiber | 6.4 g | 3.2 g |
| Sugars | 5 g | 2.5 g |
| Protein | 20 g | 9.8 g |
| Fat | 54 g | 27 g |
Source: USDA FoodData Central, Nuts, mixed nuts, dry roasted, with peanuts, without salt added (SR Legacy, FDC 170585). 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.