Peanut butter glycemic index
Peanut butter has no measurable glycemic index: a 32 g serving (2 tablespoons) has only 5.5 g of available carbohydrate, so its glycemic load is about 0 and it barely raises blood sugar on its own.
Also known as: peanut spread
- Serving32 g
- Available carbs5.5 g
- Fiber1.6 g
- Sugars3.4 g
- Protein7.1 g
- Calories191 kcal
Serving: 2 tablespoons.
What to know
Natural peanut butter has a very small glycemic load. Spreading it on toast lowers the response to the bread; choose versions without added sugar.
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Frequently asked questions
Does peanut butter 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. Peanut butter has 17.3 g per 100 g, so its direct effect on blood sugar is minimal and its glycemic load is about 0.
Does peanut butter 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 peanut butter?
A 32 g serving has about 7.1 g of total carbohydrate, including 1.6 g of fiber, leaving 5.5 g of available carbohydrate (the part that raises blood sugar). Per 100 g: 22.3 g of carbohydrate.
Nutrition facts
| per 100 g | Serving (32 g) | |
|---|---|---|
| Calories | 598 kcal | 191 kcal |
| Carbohydrates | 22 g | 7.1 g |
| Available carbs | 17 g | 5.5 g |
| Fiber | 5 g | 1.6 g |
| Sugars | 10 g | 3.4 g |
| Protein | 22 g | 7.1 g |
| Fat | 51 g | 16 g |
Source: USDA FoodData Central, Peanut butter, smooth style, without salt (SR Legacy, FDC 172470). 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.