Tomatillo Glycemic Index
Low GI · The honest verdict
Gentle on blood sugar
Glycemic index
32
per source
Glycemic load
2
Low GL
This food's glycemic index is 32, which is Low GI.
Tomatillos are a low-GI vegetable with modest carbohydrates and a good fiber ratio, making them generally suitable for blood-sugar management. Their low glycemic load means a normal serving has a small impact on glucose. This is general nutrition information, not medical advice; people with diabetes should confirm 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
Tomatillos contain natural organic acids (citric, malic) that contribute to their tart flavor and may help moderate post-meal glucose response.
Low glycemic index is defined as 55 or below; tomatillos, estimated around 32, fall comfortably in this range.
One cup of tomatillos provides about 2 grams of dietary fiber — fiber slows carbohydrate digestion and supports a lower glycemic response.
What's actually inside
Per 100 g, with your typical serving noted as 1 cup chopped (132 g), raw. The carb family is what moves blood sugar — fiber is the number that softens the spike.
Total carbs
7.8g
Net carbs
5.6g
total carbs minus fiber
Fiber
2.2g
slows the glucose rise
- Sugars
- 5g
- Protein
- 1.3g
- Calories
- 42kcal
Notable nutrients
- Vitamin C21 mg
- Vitamin K14 mcg
- Potassium377 mg
- Niacin (B3)1.9 mg
- Manganese0.3 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
Good blood-sugar choice — low GI and low glycemic load
Tomatillos are a low-GI vegetable with modest carbohydrates and a good fiber ratio, making them generally suitable for blood-sugar management. Their low glycemic load means a normal serving has a small impact on glucose. This is general nutrition information, not medical advice; people with diabetes should confirm with their care team.
Portion guidance
A typical salsa verde serving (half a cup to one cup of tomatillos) contributes 3–6 grams of net carbs — a modest amount. Larger portions or high-carb accompaniments (tortilla chips, fried foods) are what drive the glycemic impact of tomatillo-based dishes, not the tomatillos themselves.
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.
Eating raw
Lowers the spikeRaw tomatillos retain their fiber and firm structure, which slows carbohydrate digestion and keeps the glucose response gradual.
Roasting or fire-charring
Raises GIHigh-heat cooking softens the texture and concentrates sugars slightly, which can modestly raise the glycemic impact compared to raw — though it remains low overall.
Blending into salsa with lime and herbs
Little effectPureeing tomatillos breaks down cell structure slightly, but because the fiber stays in the blend and the carb content is low, the practical glycemic impact of salsa verde remains minimal.
Pairing with protein or fat
Lowers the spikeServing tomatillo-based sauces over grilled fish, chicken, or beans adds protein that slows glucose absorption and blunts the overall meal's glycemic response.
Pairing tip
Tomatillos shine in salsa verde — pair with grilled chicken, fish tacos on corn tortillas, or roasted vegetables to build a low-GI, nutrient-dense meal. The lime and garlic in salsa verde also add acidity, which slightly lowers post-meal glucose spikes.
Why GI numbers vary
Published GI studies specifically on tomatillos are limited. The estimated value of around 32 is based on tomatillos' botanical similarity to other nightshade vegetables (tomatoes, cape gooseberries) with comparable carbohydrate and fiber profiles. Tomatillos contain natural organic acids (citric, malic) that may slow digestion and support a low glycemic response. We report an approximation consistent with the food's composition rather than a single lab-verified number.
Not medical advice. This page is general nutrition information about Tomatillo. 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
Tomatillos are estimated to have a glycemic index of around 32, placing them firmly in the low-GI range (55 and below). This is an approximation based on their carbohydrate and fiber content — dedicated GI studies on tomatillos are limited, but their nutritional profile is closely comparable to tomatoes and cape gooseberries, both of which are well-documented low-GI foods.
Generally, yes. Tomatillos are a non-starchy vegetable with a low GI, modest carbohydrate content, and decent fiber — a combination that is favorable for blood-sugar management. A typical serving in salsa verde contributes only a few grams of net carbs. As with any dietary change, people managing diabetes should check with their care team, and the accompaniments to the tomatillos matter as much as the vegetable itself.
Only modestly. A cup of raw tomatillos contains about 5–6 grams of net carbs — low enough that blood-sugar impact is minimal in most people. The natural acidity of tomatillos may also help slow carbohydrate absorption. Chips, fried tortillas, or other high-carb accompaniments in tomatillo dishes are what cause significant glucose rises, not the tomatillos themselves.
Yes — homemade or minimally processed salsa verde made primarily from tomatillos, lime, cilantro, and peppers is a low-GI condiment with very few carbs per tablespoon. Commercial salsa verde brands vary; check for added sugar or corn syrup on the label. What you dip into the salsa — chips, tortillas — typically contributes far more glycemic load than the salsa itself.
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Reviewed by
Curex Editorial TeamReviewed for accuracy
Last reviewed July 2026