Nuts and dried fruit

GI 45 · LowGL 20.3 / 100 g6/10

Low GI

45 GI

GL 20.3 per 100 g

Logi score 6/10

High fiber content
Moderate glycemic load

Nuts and dried fruit has a glycemic index of 45 (Low).

Updated Sep 16, 2026 · Sources: Logi Nutrition Team (USDA-derived composition, AI-assisted) · Not medical advice · Report an error

Instead of this

Roasted almonds
GL 3.1 per 100 g Almonds provide a much lower glycemic load (3.24 vs 18), which helps prevent sharp spikes in blood glucose compared to the original choice.
Pecans, roasted, no added sugar or oil
GL 1 per 100 g Pecans have a very low glycemic index (10) and glycemic load (1), making them an excellent, blood-sugar-friendly alternative to the original snack.

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Nutrition Facts (per 100g)

420

Calories

45 g

Carbs

9 g

Protein

22 g

Fat

per 100g

Calories	420 kcal
Carbohydrates	45 g
Sugars (Total)	28 g
Natural	28 g
Added	0 g
Fiber	7 g
Soluble	2.5 g
Insoluble	4.5 g
Protein	9 g
Fat	22 g
Saturated	2.5 g
Unsaturated	19.5 g
Sodium	5 mg

Processing Level

30%

Minimal

Why this score?

High fiber content
Rich in healthy fats
Contains vitamins and minerals
Moderate glycemic load
High natural sugar content
Calorie dense

Calculate the glycemic load of a meal with Nuts and dried fruit

Allergens

Contains: sulphites

Low-GI recipes on Logi Food Coach

Frequently Asked Questions

What is the glycemic index of Nuts and dried fruit?

Nuts and dried fruit has a glycemic index of 45 (Low) and a glycemic load of 20.3 per 100 g.

Is Nuts and dried fruit good for people with insulin resistance?

Nuts and dried fruit has a low glycemic index (45), making it a good option for people with insulin resistance. It causes a slow, gradual rise in blood sugar.

How does Nuts and dried fruit affect blood sugar?

Nuts and dried fruit has a glycemic load of 20.3 per 100g, which indicates a significant impact on blood sugar levels.

Check Nuts and dried fruit in the Logi app, with your portion.