Peanuts
The legume dressed up as a nut: plenty of plant protein and healthy fats, with a very low glycemic index (14) that makes peanuts one of the safest and most blood-sugar-friendly foods.
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
An affordable, nutritious snack that is very filling; eat them with their thin red skin, rich in polyphenols and antioxidants with anti-inflammatory properties.
Best preparation methods
Avoid heavily salted peanuts or those coated in flavourings and hydrogenated oils, and stick to dry-roasted peanuts in their natural skin.
Important Nutritional Note
For people with diabetes or insulin resistance, it is always recommended to consider the total glycemic load (GL) of the meal rather than relying on the glycemic index alone.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (30 g) |
|---|---|---|
| Calories | 567 kcal | 170.1 kcal |
| Protein | 26 g | 7.8 g |
| Carbohydrate | 16 g | 4.8 g |
| Available carbohydrate | 7.5 g | 2.2 g |
| Fat | 49 g | 14.7 g |
| Dietary fibre | 8.5 g | 2.5 g |
| Insulin index | 20 · clinically tested (Holt / Bao) | |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
Among the foods in Nuts & seeds with a glycemic index (10), it ranks 1 (lowest first). This is one of the lowest-GI foods in its group.
Smart alternatives from the same family:
Frequently asked questions
Are Peanuts good for weight loss?
Peanuts provide 567 kcal per 100 g, so it is high in calories and fits a weight-loss plan only in small, measured amounts; a 30 g portion gives 170 kcal.
How do Peanuts affect blood sugar?
Its glycemic index is 14 (Low), a clinically reviewed estimate rather than a laboratory measurement. A typical 30 g portion has a glycemic load of 0.3 (Low), so the effect of this portion on blood sugar is limited.
What is the nutritional value of a typical portion of Peanuts?
A typical 30 g portion of Peanuts provides about 170 kcal, 7.8 g protein, 4.8 g carbohydrate, 14.7 g fat and 2.5 g fibre.
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.