Peanuts
Botanically a legume. Among the lowest glycemic index values in published tables — the carbohydrate content is simply very small.
FatTonic Facts
Peanuts · per serving 28g (about 30 nuts)
Excellent · strongly supports fat-burning
| Factor | Amount | Points |
|---|---|---|
| Start | 100.0 | |
| Glycemic load | 0 | 0.0 |
| Sugar (g) | 1 | −0.8 |
| Processing | whole | 0.0 |
| Fiber (g) | 2 | +3.2 |
| Protein (g) | 7 | +4.9 |
| Capped at 100 | raw 107.3 | = 100 |
| Glycemic index | 14 | |
| Carbs (g) | 5 | |
| Fat (g) | 14 |
Score model v1
Nutrients: USDA FoodData Central, record 172430 (Peanuts, all types, raw), public domain, checked 2 Oct 2026.
Glycemic index: per-food source not yet recorded.
Per 100 g (USDA record; serving 28 g): carbs 16.1, sugar 4.7, fiber 8.5, protein 25.8, fat 49.2 g.
What this means for fat-burning
Why this score: protein 7 g set it, +4.9 points. Source: USDA FoodData Central, FDC 172430.
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Among the 200 rated foods
Peanuts scores 100, rated Excellent. It scores higher than 75% of the 200 rated foods.
Rated foods per band: Avoid 0–19: 11; Poor 20–39: 23; Moderate 40–59: 34; Good 60–79: 45; Excellent 80–100: 87.
Frequently asked questions
Does peanuts spike insulin?
Glycemic load 0 for 28g (about 30 nuts); FatTonic Score 100/100 — it strongly supports fat-burning.
Is peanuts good for fat loss?
Excellent (100/100): peanuts strongly supports fat-burning.
Better in nuts & seeds
Peanuts ties for the best in nuts & seeds on this index.