Walnuts glycemic index
Walnuts has no measurable glycemic index: a 30 g serving (a small handful) has only 2.1 g of available carbohydrate, so its glycemic load is about 0 and it barely raises blood sugar on its own.
Also known as: walnut
- Serving30 g
- Available carbs2.1 g
- Fiber2 g
- Sugars0.8 g
- Protein4.6 g
- Calories196 kcal
Serving: a small handful.
What to know
Walnuts are very low in carbohydrate and have no measurable GI. They add omega-3 ALA and crunch to oats, salads and yogurt.
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Frequently asked questions
Does walnuts 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. Walnuts has 7 g per 100 g, so its direct effect on blood sugar is minimal and its glycemic load is about 0.
Does walnuts 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 walnuts?
A 30 g serving has about 4.1 g of total carbohydrate, including 2 g of fiber, leaving 2.1 g of available carbohydrate (the part that raises blood sugar). Per 100 g: 13.7 g of carbohydrate.
Nutrition facts
| per 100 g | Serving (30 g) | |
|---|---|---|
| Calories | 654 kcal | 196 kcal |
| Carbohydrates | 14 g | 4.1 g |
| Available carbs | 7 g | 2.1 g |
| Fiber | 6.7 g | 2 g |
| Sugars | 2.6 g | 0.8 g |
| Protein | 15 g | 4.6 g |
| Fat | 65 g | 20 g |
Source: USDA FoodData Central, Nuts, walnuts, english (SR Legacy, FDC 170187). 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.