Hazelnuts Glycemic Index
Low GI · The honest verdict
Gentle on blood sugar
Glycemic index
15
per source
Glycemic load
1
Low GL
This food's glycemic index is 15, which is Low GI.
Hazelnuts are among the best nut choices for blood sugar management. With very few digestible carbs, a low GI, and a glycemic load of about 1 per ounce, they cause virtually no blood sugar spike. Their combination of healthy fats, fiber, and magnesium may even support better long-term glucose control. This is general nutrition information, not medical advice — people with diabetes should discuss dietary changes with their care team.
GI numbers vary by source, ripeness, and how a food is prepared. This is general nutrition information — not medical advice. If you manage diabetes, confirm specifics with your care team.
Key facts
Hazelnuts have a GI of about 15 — among the lowest of all foods tested.
One ounce of hazelnuts provides 4.3 mg of vitamin E — about 29% of the daily value.
Hazelnuts contain 2.6 g of fiber per ounce — more than half of their total carbohydrate content.
What's actually inside
Per 100 g, with your typical serving noted as 1 ounce (28 g), raw. The carb family is what moves blood sugar — fiber is the number that softens the spike.
- Total carbs
- 4.7g
- Net carbs
- 2.1g
- total carbs minus fiber
- Fiber
- 2.6g
- slows the glucose rise
- Sugars
- 1.2g
- Protein
- 4.2g
- Calories
- 178kcal
Notable nutrients
- Vitamin E4.3 mg
- Magnesium46 mg
- Copper0.5 mg
- Manganese0.9 mg
- Thiamin (Vitamin B1)0.2 mg
Is it a smart choice for blood sugar?
GI is only half the story — portion (glycemic load) and what you eat it with decide the real-world effect. Here's the honest read.
The verdict
Excellent for blood sugar — minimal glycemic impact
Hazelnuts are among the best nut choices for blood sugar management. With very few digestible carbs, a low GI, and a glycemic load of about 1 per ounce, they cause virtually no blood sugar spike. Their combination of healthy fats, fiber, and magnesium may even support better long-term glucose control. This is general nutrition information, not medical advice — people with diabetes should discuss dietary changes with their care team.
Portion guidance
A standard serving of 1 ounce (about 21 hazelnuts) provides roughly 2 g net carbs and a glycemic load of 1, making it essentially negligible for blood sugar. Up to 2 ounces per day is reasonable for most people, though calorie density (178 calories per ounce) should be considered for weight management. No special portion restrictions are needed from a glycemic perspective.
This is general nutrition information, not personal medical advice. Blood sugar responses are individual — if you have diabetes or prediabetes, your care team can tell you how this fits your plan.
How to keep the spike small
The same food can land differently depending on how it's cooked and what it's eaten with. Use these levers to your advantage.
Roasting
Little effectDry roasting hazelnuts does not significantly change their GI because the fat and fiber content remains intact and carbohydrate content is unchanged. Roasting may slightly reduce moisture but does not meaningfully affect glycemic response.
Chopping or grinding into flour
Little effectProcessing hazelnuts into meal or flour does not increase GI because the cell structure disruption does not make the small amount of starch more rapidly digestible. Hazelnut flour remains very low in net carbs.
Hazelnut butter
Little effectHazelnut butter (without added sugar) has a similar GI to whole hazelnuts because the fat and fiber matrix is preserved. However, commercial hazelnut spreads often contain added sugar, which can substantially raise GI — check labels.
Chocolate coating or sweetened varieties
Raises GIAdding chocolate, sugar, or honey to hazelnuts introduces fast-digesting carbohydrates that raise the overall glycemic impact. Chocolate-hazelnut spreads and candied hazelnuts can have a medium or high GI depending on sugar content.
Pairing tip
Hazelnuts pair well with almost any meal without raising glycemic load. Add them to oatmeal or yogurt to lower the meal's overall GI. Combine with fruit (like berries) for a balanced snack where the nuts' fat and fiber blunt the fruit's sugar impact. Avoid sweetened nut mixes that add sugar-laden coatings.
Why GI numbers vary
Hazelnut GI data is limited but consistent — the few available studies report values around 15 for raw hazelnuts. The low GI is expected given their very low carbohydrate content (about 4.7 g total carbs per ounce, with over half as fiber). GI testing for very low-carb foods is less common because glycemic response is minimal. The value of 15 is reliable for plain, raw hazelnuts; sweetened or coated versions will differ substantially.
Not medical advice. This page is general nutrition information about Hazelnuts. It isn't a diagnosis or a treatment plan. If you have diabetes, prediabetes, or another condition affecting blood sugar, confirm any dietary decisions with your doctor or care team.
Frequently Asked Questions
Hazelnuts have a glycemic index of about 15, which is very low. This is because they contain only about 2 g of net carbs per ounce — most of their carbohydrate content is fiber, which does not raise blood sugar. The GI value is consistent across raw and dry-roasted hazelnuts, though sweetened versions will be higher.
Yes, hazelnuts are an excellent choice for people with diabetes. Their very low GI and glycemic load mean they have minimal impact on blood sugar. The magnesium content may also support insulin sensitivity. However, portion control matters for calorie management, and unsweetened varieties are best. This is general nutrition information — individuals should consult their healthcare team for personalized advice.
Both hazelnuts and almonds have similarly low GI values (around 15–20) and very low glycemic loads. Almonds have slightly more protein (6 g vs 4.2 g per ounce) while hazelnuts have more vitamin E and copper. From a blood sugar perspective, they are essentially interchangeable — both are excellent low-GI choices.
Absolutely. With only about 2 g net carbs per ounce, hazelnuts fit easily into even strict ketogenic diets (under 20 g net carbs daily). They provide healthy monounsaturated fats that support ketosis. Just avoid honey-roasted or chocolate-coated varieties, which add significant sugar and carbs.
Unsweetened hazelnut milk has a similarly low GI to whole hazelnuts because it contains very few carbs. However, sweetened hazelnut milk can have added sugar (often 5–10 g per cup), which raises its GI substantially. Always choose unsweetened varieties for blood sugar management.
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Reviewed by
Curex Editorial TeamReviewed for accuracy
Last reviewed July 2026