Peanuts glycemic index
Peanuts has a glycemic index of 18, which is low. A 50 g serving (a large handful) has a glycemic load of 1 (low).
Also known as: groundnuts
- Serving50 g
- Available carbs6.5 g
- Fiber4.2 g
- Sugars2.5 g
- Protein12 g
- Calories294 kcal
Serving: a large handful.
What to know
Peanuts have a very low GI and add protein and healthy fats. Eating a handful of peanuts or peanut butter with a carbohydrate meal can blunt its blood sugar rise.
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 | 6.5 g | 1 | Low |
| 100 g | 13 g | 2 | Low |
What the studies found
The value of 18 is the median of 2 published measurements in the International Tables of Glycemic Index (2021). Results are fairly consistent (13 to 23).
Each dot is one study. Green dots followed the ISO 26642 standard method.
- 13 · Canada 1981
- 23 · Mexico 1991
Peanuts compared with other nuts & seeds
Similar low-GI foods
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Frequently asked questions
Is peanuts low glycemic?
Yes. With a GI of 18, peanuts is in the low range (55 or less).
What is the glycemic load of peanuts?
A 50 g serving (a large handful) has a glycemic load of 1, 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 peanuts?
With a GI of 18 and a low glycemic load per serving, peanuts 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 peanuts?
A 50 g serving has about 11 g of total carbohydrate, including 4.2 g of fiber, leaving 6.5 g of available carbohydrate (the part that raises blood sugar). Per 100 g: 21.3 g of carbohydrate.
Nutrition facts
| per 100 g | Serving (50 g) | |
|---|---|---|
| Calories | 587 kcal | 294 kcal |
| Carbohydrates | 21 g | 11 g |
| Available carbs | 13 g | 6.5 g |
| Fiber | 8.4 g | 4.2 g |
| Sugars | 4.9 g | 2.5 g |
| Protein | 24 g | 12 g |
| Fat | 50 g | 25 g |
Source: USDA FoodData Central, Peanuts, all types, dry-roasted, without salt (SR Legacy, FDC 173806). 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.