Peanuts

Protein, heart health, affordable.

Category: Nuts & Seeds
Plate rating: 82/100
Glycemic index: ≈14 · Low GI
Pesticide residue: Moderate

What peanuts offers

Plant protein & heart-healthy fats
Very low glycemic index (GI 14)
Rich in niacin, folate & magnesium
Affordable, filling snack

When to eat it

Snack time or pre-workout (choose unsalted).

Tip

Choose unsalted varieties

Pairs well with

Banana · Dark Chocolate · Whole Grain Toast

Blood sugar

Low GI — tends to raise blood sugar slowly. GI values are approximate and vary with ripeness, variety and preparation. If you manage diabetes, ask your care team how this food fits your plan.

Pesticide residue & peeling

Relative residue level: Moderate — a rough guide, not a lab measurement. Rinse produce under running water before eating.

More nuts & seeds

WalnutsPlant omega-3 (ALA), polyphenols, heart healthNuts & SeedsMedicine note

Chia SeedsOmega-3 (ALA), fiber, calcium; gels for fullnessNuts & Seeds

AlmondsVitamin E, heart health, brain functionNuts & Seeds

FlaxseedsLignans, plant omega-3 (ALA), fiberNuts & Seeds

PistachiosAmong the lower-calorie nuts, lutein for eyes, proteinNuts & Seeds

HazelnutsVitamin E, heart health, folateNuts & Seeds

Sources

Nutrient data: USDA FoodData Central (search “Peanuts”)
Glycemic index: Glycemic Index Research and GI News (University of Sydney)

Last reviewed October 2026. How we rate foods.

General information only, not medical advice. If you take medicine or manage a health condition, check with your doctor, pharmacist or a registered dietitian before changing your diet. Read our medical disclaimer.