Almonds
Low GI
GL 3 per cup (92 g) · GL 3.2 per 100 g
- Very low glycemic load
- High caloric density
Almonds has a glycemic index of 15 (Low). One cup (92 g) adds a glycemic load of 3.
Reviewed Jul 31, 2026 · Sources: USDA FoodData Central #170567 , Logi Nutrition Team · Not medical advice · Report an error
Forms of Almonds
- GI 5 · GL 1 per 100 g crushed
Almond flour (finely ground almonds) - Blue Diamond almonds (roasted, lightly salted)GI 15 · GL 1 per 100 g brand: blue_diamond
- Smokehouse almondsGI 15 · GL 1 per 100 g roastedsmoked
- GI 15 · GL 1.8 per 100 g high protein
High protein almonds - GI 15 · GL 1.9 per 100 g blanched
Blanched almonds - GI 15 · GL 2 per 100 g cocoa dusted
Almonds coated with unsweetened cocoa powder - GI 15 · GL 2.4 per 100 g roastedchocolate
Roasted almonds with unsweetened cocoa powder
Logi · Manage Insulin Resistance
Lower your blood sugar through smarter food choices
Almonds is one of the 11,117 foods Logi scores when you photograph a meal — with the portion.
Portions
| Portion | Grams | GL |
|---|---|---|
| 1 cup, sliced | 92 g | 3 |
| 1 cup, ground | 95 g | 3.1 |
| 1 cup, slivered | 108 g | 3.5 |
| 1 cup, whole | 143 g | 4.6 |
Nutrition Facts (per 100g)
per 100g
| Calories | 579 kcal |
| Carbohydrates | 21.6 g |
| Sugars (Total) | 4.4 g |
| Natural | 4.4 g |
| Added | 0 g |
| Fiber | 12.5 g |
| Soluble | 3.75 g |
| Insoluble | 8.75 g |
| Protein | 21.2 g |
| Fat | 49.9 g |
| Saturated | 3.8 g |
| Unsaturated | 43.8 g |
| Sodium | 1 mg |
Processing Level
Why this score?
- Very low glycemic load
- High protein and fiber content
- High caloric density
- Omega-6 fatty acid profile
Allergens
Recipes with Almonds
-
Low-Glycemic Apricot Almond Crisp 35 min · 6 ingredients · easy -
Cinnamon-Spiced Baked Apples with Cherry-Almond Filling (Low-Glycemic with Sugar-Free Sweetener) 70 min · 11 ingredients · easy -
Dark Chocolate Chia Pudding with Almonds 128 min · 7 ingredients · easy -
Low-Glycemic Fruit & Nut Energy Bars 185 min · 10 ingredients · medium -
Greek Yogurt with Strawberries & Almonds 3 min · 3 ingredients · easy -
Mediterranean Green Bean Salad with Toasted Almonds and Feta 35 min · 13 ingredients · easy -
Crispy Almond Green Beans with Lemon & Garlic 20 min · 8 ingredients · easy -
Handful of Almonds 1 min · 1 ingredients · easy -
Low-Glycemic Homemade Trail Mix 2 min · 4 ingredients · easy -
Low-GI Rote Grütze with Quark 20 min · 8 ingredients · medium -
Low-Glycemic Muesli Energy Bars 40 min · 12 ingredients · easy -
Steel-Cut Oatmeal with Blueberries & Almonds 23 min · 4 ingredients · easy
Frequently Asked Questions
What is the glycemic index of Almonds?
Almonds has a glycemic index of 15 (Low). One cup (92 g) has a glycemic load of 3; per 100 g the glycemic load is 3.2.
Is Almonds good for people with insulin resistance?
Almonds has a low glycemic index (15), making it a good option for people with insulin resistance. It causes a slow, gradual rise in blood sugar.
Which form of Almonds has the lowest glycemic load?
Among the forms of Almonds in this database, Almond flour (finely ground almonds) has the lowest glycemic load (1 per 100 g).
Check Almonds in the Logi app, with your portion.
