Nuts
262 foods
Every food on this list is ranked by its glycemic load per 100 g, lowest first, so the best choices for blood sugar come first. Open a food for the portion-based load, nutrition facts and alternatives.
Sorted by glycemic load per 100 g, lowest first.
Raw mixed nuts and seeds (unsweetened) Low GI 15 GL 2.3 / 100 g 9/10 
Raw Peanut Kernels Low GI 14 GL 2.3 / 100 g 8/10 
Roasted peanuts Low GI 14 GL 2.3 / 100 g 7/10 
Whole Raw Peanuts Low GI 14 GL 2.3 / 100 g 8/10 
Mixed nuts (raw) Low GI 15 GL 2.4 / 100 g 8/10 
Mixed raw nuts Low GI 15 GL 2.4 / 100 g 8.5/10 
Nut Mix Low GI 15 GL 2.4 / 100 g 8.5/10 
Roasted almonds with unsweetened cocoa powder Low GI 15 GL 2.4 / 100 g 8/10 
Unsweetened Mixed Nuts Low GI 15 GL 2.4 / 100 g 8/10 
Hazelnuts in Shell Low GI 15 GL 2.5 / 100 g 8.5/10 
Shelled Hazelnuts Low GI 15 GL 2.5 / 100 g 9/10 
Vegan Peanut Butter Low GI 14 GL 2.5 / 100 g 7.5/10 
Almond and cinnamon spread (no added sugar) Low GI 15 GL 2.7 / 100 g 8/10 
High protein crackers Low GI 15 GL 2.7 / 100 g 8/10 
Nuts and almonds Low GI 15 GL 2.7 / 100 g 8/10 
Unsalted, lightly spiced almonds, walnuts, and cashews blend Low GI 15 GL 2.7 / 100 g 8.5/10 
100% Peanut Butter Low GI 14 GL 2.8 / 100 g 8.5/10 
Natural peanut butter (no added sugar or hydrogenated oils) Low GI 14 GL 2.8 / 100 g 8/10 
Peanut butter Low GI 14 GL 2.8 / 100 g 7/10 Roasted almond nibs Low GI 15 GL 2.9 / 100 g 8/10 
Brown flax seeds Low GI 10 GL 2.9 / 100 g 9/10 
Cacao nibs (crushed cacao beans, unsweetened) Low GI 10 GL 2.9 / 100 g 8/10 
Crushed flaxseeds Low GI 10 GL 2.9 / 100 g 9/10 
Flax seed Low GI 10 GL 2.9 / 100 g 9/10 
Flax seeds Low GI 10 GL 2.9 / 100 g 9/10 
Flaxseed breading Low GI 10 GL 2.9 / 100 g 9/10 
Flaxseed coating Low GI 10 GL 2.9 / 100 g 9/10 
Flaxseeds Low GI 10 GL 2.9 / 100 g 9/10 
Soaked flax seeds Low GI 10 GL 2.9 / 100 g 9/10 
Almond butter Low GI 15 GL 3 / 100 g 7/10 Almond flour batter Low GI 15 GL 3 / 100 g 8/10 Blended soaked cashews with sugar-free maple-flavored syrup Low GI 20 GL 3 / 100 g 7/10 Cashew cheese Low GI 20 GL 3 / 100 g 6.5/10 Cashew cream Low GI 25 GL 3 / 100 g 7/10 Hazelnut flour Low GI 15 GL 3 / 100 g 8/10 
Peanut and sesame seed clusters (egg white bound, no added sugar) Low GI 20 GL 3 / 100 g 7/10 
Peanut flour Low GI 10 GL 3 / 100 g 9/10 
Peanut soup Low GI 35 GL 3 / 100 g 6/10 
Pistachio paste Low GI 15 GL 3 / 100 g 7/10 
Poppy seed flour Low GI 10 GL 3 / 100 g 8.5/10 Pumpkin, sunflower, and nut seed crackers Low GI 20 GL 3 / 100 g 8/10 Seasoning dukkah Low GI 20 GL 3 / 100 g 6/10 
Vegan parmesan (cashew-based) Low GI 15 GL 3 / 100 g 6/10 Almond nibs Low GI 15 GL 3.2 / 100 g 8/10 
Almonds Low GI 15 GL 3.2 / 100 g 9/10 Almonds Low GI 15 GL 3.2 / 100 g 9/10 
Almonds with a touch of salt, no added sugar Low GI 15 GL 3.2 / 100 g 8.5/10 Almonds, roasted, no added oil or salt Low GI 15 GL 3.2 / 100 g 8/10 
Finely grated almonds Low GI 15 GL 3.2 / 100 g 8.5/10 Mandorle con guscio Low GI 15 GL 3.2 / 100 g 9/10 
Raw, unsalted almonds Low GI 15 GL 3.2 / 100 g 9/10 
Almonds soaked Low GI 15 GL 3.3 / 100 g 9/10 
Salt and vinegar pistachios Low GI 15 GL 3.3 / 100 g 7.5/10 
Dukkah (unsalted) Low GI 20 GL 3.6 / 100 g 8/10 
Nut butter with unsweetened cocoa (no added sugar) Low GI 20 GL 3.6 / 100 g 8/10 Chili sesame sauce Low GI 35 GL 4 / 100 g 6.5/10 
Nut-based crackers Low GI 20 GL 4 / 100 g 7.5/10 Peanut dressing Low GI 25 GL 4 / 100 g 4/10 
Sesame pasta with hot pepper Low GI 35 GL 4 / 100 g 7/10 Walnut cinnamon paste with natural sweetener Low GI 25 GL 4 / 100 g 7/10 Whole grain sesame tahini Low GI 35 GL 4 / 100 g 7/10 
Lightly Salted Pistachios Low GI 15 GL 4.2 / 100 g 8/10 
Pistachios Low GI 15 GL 4.2 / 100 g 9/10 
Pistachios in shell Low GI 15 GL 4.2 / 100 g 8/10 
Salted roasted pistachios Low GI 15 GL 4.2 / 100 g 7/10 
Chia Seed Powder Low GI 15 GL 4.3 / 100 g 9/10 
Golden flaxseed flour Low GI 15 GL 4.3 / 100 g 9/10 
Natural nut butter with unsweetened cocoa and minimal sweetener Low GI 25 GL 4.5 / 100 g 7/10 
Nut and seed clusters (egg white or fiber syrup bound) Low GI 25 GL 4.5 / 100 g 7/10 Pistachio extract Low GI 25 GL 4.5 / 100 g 5/10 Cashew dukkah Low GI 25 GL 5 / 100 g 6/10 
Defatted peanut protein powder Low GI 20 GL 5 / 100 g 8.5/10 
Mixed Nut Sauce Low GI 25 GL 5 / 100 g 6/10 
Sunflower Seed Spread Low GI 35 GL 5 / 100 g 7/10 Tahini paste with lemon juice and mango puree Low GI 35 GL 5 / 100 g 6.5/10 
Sunflower seed butter (unsweetened, unsalted) Low GI 35 GL 5.3 / 100 g 7/10 
Sunflower Seed Filling Low GI 35 GL 5.3 / 100 g 7/10 
Tahini Low GI 35 GL 5.6 / 100 g 8/10 
Plant-based milk powder substitute Low GI 30 GL 6 / 100 g 7/10 Fried sunflower seeds Low GI 35 GL 6.5 / 100 g 7/10 
Cashew butter Low GI 25 GL 7 / 100 g 7/10 Cashew cream with turmeric Low GI 25 GL 7 / 100 g 7/10 
Defatted peanut butter powder Low GI 20 GL 7 / 100 g 6/10 
Ground sunflower seeds Low GI 35 GL 7 / 100 g 8/10 
Lightly toasted sunflower seeds Low GI 35 GL 7 / 100 g 7/10 
Nut & Seed Granola with Inulin Low GI 25 GL 7 / 100 g 7/10 
Peanut cream Low GI 35 GL 7 / 100 g 6.5/10 
Raw unsalted sunflower seeds Low GI 35 GL 7 / 100 g 8/10 Salad kernels Low GI 35 GL 7 / 100 g 8/10 
Shelled sunflower seeds Low GI 35 GL 7 / 100 g 8/10 
Sunflower seeds Low GI 35 GL 7 / 100 g 8/10 
Tahini Low GI 35 GL 7.3 / 100 g 8.6/10 
Cashew Low GI 25 GL 8 / 100 g 7/10 
Cashew nuts Low GI 25 GL 8 / 100 g 7/10 
Ground cashew Low GI 25 GL 8 / 100 g 7/10 Raw cashew paste Low GI 25 GL 8 / 100 g 7/10 
Roasted cashew nuts Low GI 25 GL 8 / 100 g 7/10 
Sesame seeds Low GI 35 GL 8.2 / 100 g 8/10 Cacao beans roasted and ground Low GI 20 GL 9 / 100 g 7/10 
Peanut snacks Low GI 35 GL 9 / 100 g 6/10 
