Peanuts, all types, raw & Diabetes
Low glycemic impact for the stated serving. Glycemic load of 3 per 100g.
✅ Nutrition data verified · GL 3/100g · GI 38.8 · TIER 3 ⚠️ GI: Subcategory Estimate
GI estimated from food subcategory average — not directly tested on this food. [1] [3]
Glycemic Impact
Nutrition at a Glance
How This Version Compares
For fiber, this one sits in the middle of its Peanuts family: 8.5 per 100g against a 8.4-9.4 per 100g spread. For sodium, this one sits in the middle of its Peanuts family: 18 mg per 100g against a 6-751 mg per 100g spread.
The Peanuts family's GL range is 2.3-5 per 100g across 6 versions, enough spread to make the specific choice count. Compare directly with Without salt, With salt, With salt.
What to Watch For
⚠️ High Saturated Fat
Peanuts, all types, raw contains 9.2g of saturated fat per serving — above the 5g threshold recommended by the ADA and AHA. High saturated fat intake is associated with increased cardiovascular risk, which is the leading cause of death in people with diabetes. While this food may have a manageable glycemic load, consider it an occasional choice rather than a daily staple.
ADA Cardiovascular Disease and Risk Management (2024). Diabetes Care, 47(Suppl 1). · AHA Dietary Guidelines.
Worth Comparing
🫘 Chicken, meatless
GL 0/100g — Low GL
Fiber 3.6g/100g. Rated diabetes-friendly — lower glycemic impact than your current selection.
Chicken, meatless & diabetes →🫘 HOUSE FOODS Premium Firm Tofu
GL 0/100g — Low GL
Rated diabetes-friendly — lower glycemic impact than your current selection.
HOUSE FOODS Premium Firm Tofu & diabetes →🫘 Vitasoy USA Organic Nasoya, Soft Tofu
GL 0.1/100g — Low GL
Rated diabetes-friendly — lower glycemic impact than your current selection.
Vitasoy USA Organic Nasoya, Soft Tofu & diabetes →🫘 Vitasoy USA Azumaya, Silken Tofu
GL 0.1/100g — Low GL
Rated diabetes-friendly — lower glycemic impact than your current selection.
Vitasoy USA Azumaya, Silken Tofu & diabetes →Glycemic Load by Serving Size
| Portion | Weight | Carbs | Glycemic Load | Verdict |
|---|---|---|---|---|
| ½ Serving | 73g | 11.8g | 2.2 | Friendly |
| Standard Serving | 146g | 23.5g | 4.4 | Friendly |
| Restaurant Portion | 292g | 47.1g | 8.8 | Friendly |
GL ≤10 = Low (Friendly) · 11–19 = Moderate · ≥20 = High (Limit).
The page-level verdict is based on GL per 100g; this table shows how portion size changes the actual GL you get.
Simple Ways to Balance It
💡 Check Your Own Response
Individual blood sugar responses vary. Use a glucose meter to understand how this food affects you personally.
💡 Glycemic Load Over Glycemic Index
GL accounts for both the speed AND amount of carbohydrate, making it more practical for real-world eating than GI alone.
💡 Pair Carbs With Protein
Adding protein to a carbohydrate-containing meal slows digestion and helps prevent blood sugar spikes.
💡 Fiber Is Your Friend
Dietary fiber slows carbohydrate absorption. Aim for at least 3g of fiber per serving of carbohydrate foods.
Questions People Ask
What do the numbers say about Peanuts all types and blood sugar?
Peanuts all types scores a GL of 3.0 on the glycemic scale. For context, ≤10 is considered low. This is general dietary information and should not replace personalized guidance from your care team.
How much GL does Peanuts all types have per serving?
Per 100g, Peanuts all types has a GL of 3.0. This means one standard serving (3/4 cup) provides approximately 4.4 GL — which is low.
Does Peanuts all types spike blood sugar?
The primary way Peanuts all types affects blood sugar is through its carbohydrate content (16.1g/100g). With a GI of 38.8 (low) and limited fiber, this produces an overall GL of 3.0 (Low).
Is the GI value accurate?
The GI of 38.8 for Peanuts all types is estimated (Tier 3), not directly ISO-tested on this specific food. It is based on the weighted average GI of foods in the Legumes and Legume Products category from the International GI Tables (Atkinson et al., 2021). Actual GI may vary by variety, ripeness, cooking method, and individual response. We display estimated values with full transparency so you can make informed decisions.
What about the saturated fat content?
At 9.2g of saturated fat per serving, Peanuts all types exceeds the 5g threshold that the ADA and AHA recommend for diabetes and heart health. Saturated fat raises LDL cholesterol and is associated with increased cardiovascular risk. While this food may have a manageable glycemic load, it is best as an occasional choice rather than a daily staple. Prioritize foods with unsaturated fats (olive oil, avocado, nuts, fish) for everyday eating.
References & Data Sources
Data Tier: TIER 3 — estimated from category average
Glycemic Index (GI): 38.8 — subcategory_avg:Legumes and Legume Products. Source: International GI Tables (Atkinson, Brand-Miller et al., Diabetes Care, 2021). University of Sydney GI Research Service.
GL (per serving, 146.0g) = 3.0 × 146.0 ÷ 100 = 4.4
Nutrition Data: USDA FoodData Central, SR Legacy Release (April 2018). FDC ID: 172430. Data are in the public domain (CC0 1.0).
GL Classification: ≤10 = Low (Low GL), 11–19 = Moderate (Eat in Moderation), ≥20 = High (Limit). Based on University of Sydney Glycemic Index Foundation classification.
⚠️ GI value is estimated, not directly ISO-tested on this specific food. Actual GI may vary by variety, cooking method, and individual glycemic response.
Cite this page: GlycemicWise. “Peanuts, all types, raw — Glycemic Load & Diabetes Reference.” GlycemicWise, July 2026. https://glycemicwise.com/foods/peanuts-all-types-raw/
Dietary reference — not medical advice. This page provides evidence-based dietary reference information for general educational purposes. It is not a substitute for professional medical advice, diagnosis, or treatment. Individual blood sugar responses vary significantly. Always check your blood glucose to understand your personal response to foods, and talk to your doctor or a registered dietitian before changing your diet. Data sources are cited above and publicly available from the USDA and the University of Sydney Glycemic Index Research Service.