Walnuts
Low GI
GL 0.6 per cup (28 g) · GL 2.1 per 100 g
- Very low glycemic load
- Very high caloric density
Walnuts has a glycemic index of 15 (Low). One cup (28 g) adds a glycemic load of 0.6.
Reviewed Jul 31, 2026 · Sources: USDA FoodData Central #170187 , Logi Nutrition Team · Not medical advice · Report an error
Forms of Walnuts
Logi · Manage Insulin Resistance
Lower your blood sugar through smarter food choices
Walnuts is one of the 11,117 foods Logi scores when you photograph a meal — with the portion.
Portions
| Portion | Grams | GL |
|---|---|---|
| 1 cup, in shell, edible yield (7 nuts) | 28 g | 0.6 |
| 1 cup, ground | 80 g | 1.6 |
| 1 cup, shelled (50 halves) | 100 g | 2.1 |
| 1 cup, chopped | 117 g | 2.4 |
| 1 cup, pieces or chips | 120 g | 2.5 |
Nutrition Facts (per 100g)
per 100g
| Calories | 654 kcal |
| Carbohydrates | 13.7 g |
| Sugars (Total) | 2.6 g |
| Natural | 2.6 g |
| Added | 0 g |
| Fiber | 6.7 g |
| Soluble | 2 g |
| Insoluble | 4.7 g |
| Protein | 15.2 g |
| Fat | 65.2 g |
| Saturated | 6.1 g |
| Unsaturated | 57 g |
| Sodium | 2 mg |
Processing Level
Why this score?
- Very low glycemic load
- High healthy unsaturated fat content
- Very high caloric density
- High omega-6 to omega-3 ratio
Allergens
Recipes with Walnuts
-
Açaí Breakfast Bowl, Low-Glycemic Style 10 min · 11 ingredients · easy -
Low-Glycemic Cottage Cheese Bowl with Fresh Strawberries and Walnuts 3 min · 3 ingredients · easy -
Handful of Walnuts 1 min · 1 ingredients · easy -
Low-Glycemic Wild Rice & Roasted Root Vegetable Bowl with Herb-Crusted Chicken 75 min · 15 ingredients · medium -
Low-Glycemic Homemade Trail Mix 2 min · 4 ingredients · easy -
Kuku Sabzi (Persian Herb Cake with Walnuts and Barberries) 35 min · 11 ingredients · advanced -
Low-GI Bircher Muesli with Grated Apple and Walnuts 250 min · 8 ingredients · medium -
Low-GI Bratapfel with Walnut-Cinnamon Filling 45 min · 10 ingredients · medium -
Mast-o Khiar (Persian Yogurt with Cucumber and Herbs) 10 min · 8 ingredients · easy -
Mediterranean Grilled Halloumi Salad with Pomegranate and Walnuts 25 min · 11 ingredients · easy -
Muhammara (Roasted Red Pepper & Walnut Dip) 13 min · 8 ingredients · medium -
Mediterranean Quinoa-Stuffed Bell Peppers with Walnuts 45 min · 13 ingredients · medium
Frequently Asked Questions
What is the glycemic index of Walnuts?
Walnuts has a glycemic index of 15 (Low). One cup (28 g) has a glycemic load of 0.6; per 100 g the glycemic load is 2.1.
Is Walnuts good for people with insulin resistance?
Walnuts 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 Walnuts has the lowest glycemic load?
Walnuts has the lowest glycemic load of all forms of Walnuts in this database (2.1 per 100 g).
Check Walnuts in the Logi app, with your portion.
