Raw Almonds
The king of nuts for heart health and insulin resistance: packed with magnesium, vitamin E and monounsaturated fats, with a very low glycemic index (15) that makes it the smartest snack for steady blood sugar.
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
Eat a small handful a day as a snack or with a date or fruit; the fat and protein in almonds act as natural brakes that help prevent a rapid sugar spike.
Best preparation methods
Eat them raw with their thin, antioxidant-rich brown skin, and avoid almonds roasted in hydrogenated oils or coated in heavy salt and sugar.
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 | 579 kcal | 173.7 kcal |
| Protein | 21 g | 6.3 g |
| Carbohydrate | 22 g | 6.6 g |
| Available carbohydrate | 9.5 g | 2.9 g |
| Fat | 50 g | 15 g |
| Dietary fibre | 12.5 g | 3.8 g |
| Insulin index | 18 · 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 3 (lowest first).
Smart alternatives from the same family:
Frequently asked questions
Are Raw Almonds good for weight loss?
Raw Almonds provide 579 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 174 kcal.
How do Raw Almonds affect blood sugar?
Its glycemic index is 15 (Low), a clinically reviewed estimate rather than a laboratory measurement. A typical 30 g portion has a glycemic load of 0.4 (Low), so the effect of this portion on blood sugar is limited.
What is the nutritional value of a typical portion of Raw Almonds?
A typical 30 g portion of Raw Almonds provides about 174 kcal, 6.3 g protein, 6.6 g carbohydrate, 15 g fat and 3.8 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.