Which Nut Butter Has the Lowest GI?

October 29, 2025 •

2 min read

According to the Glycemic Index Foundation, many pure nut butters, like peanut and almond, have an impressively low glycemic index, typically below 20. But for those tracking glucose responses, the question remains: which nut butter has the lowest GI and is the best choice for blood sugar management?.

Quick Summary

Several nut butters are naturally low on the glycemic index (GI) scale due to their high fat, protein, and fiber content. While peanut butter often ranks lowest with a GI of around 14, other options like macadamia nut butter also score very low, providing excellent choices for blood sugar control.

Key Points

Macadamia Butter: With a GI of 10, it technically has the lowest tested glycemic index among popular options.
Pure Peanut Butter: Natural, unsweetened peanut butter is an excellent and accessible low GI choice, typically rating around 14.
Almond and Walnut Butters: Both are great low GI options, with almonds and walnuts having a GI of around 15.
Avoid Added Sugars: The most significant factor influencing a nut butter's GI is added sweeteners; always choose natural, unsweetened versions.
High Fat and Fiber: The high fat, protein, and fiber content in nut butters is what slows carbohydrate absorption and keeps their GI low.
Synergistic Effects: Pairing low GI nut butters with high-fiber foods like whole-grain toast can further reduce the overall glycemic load of a meal.
Read the Label: The 'best' nut butter depends on the brand; check the ingredients to ensure it contains only nuts and potentially salt.

Understanding the Glycemic Index of Nut Butters

The glycemic index (GI) is a system that ranks carbohydrate-containing foods on a scale of 0 to 100 based on how they affect blood glucose levels after eating. Low GI foods (55 or less) lead to a gradual rise in blood sugar, unlike high GI foods (70 or more) which cause a rapid spike. Nut butters are generally low GI because their fats, protein, and fiber slow carbohydrate digestion.

Pure, natural nut butters are best, as many commercial types contain added sugars and oils that increase the GI. Always check labels for added sweeteners and hydrogenated oils.

Comparing Popular Nut Butters by GI

Peanut Butter

Natural, unsweetened peanut butter has a GI of around 14, making it one of the lowest GI nut butters. Its high protein and fat content help stabilize blood glucose. Adding peanut butter to meals can even reduce the overall glucose response.

Macadamia Nut Butter

Macadamia nut butter is exceptionally low GI, with a rating of 10. This is due to its low carbohydrate and high monounsaturated fat content. It may also help improve insulin sensitivity.

Almond Butter

Almond butter is a popular low GI choice, with almonds having a GI of about 15. It is rich in fiber, healthy fats, and magnesium, which supports insulin sensitivity.

Walnut Butter

Walnut butter, rich in omega-3 fatty acids, has a low GI of 15, similar to almonds. Its fat and fiber content helps moderate glucose response.

Cashew Butter

Pure cashew butter without added sugars is also expected to have a low GI. However, check labels carefully for added sweeteners. Cashew butter provides magnesium, which aids blood sugar control.

Low GI Nut Butters Comparison Table


Nut Butter	Typical GI	Key Nutrients	Notes for Blood Sugar Control
Macadamia Butter	10	Very low carbs, high monounsaturated fat	The lowest GI option; excellent for improving insulin sensitivity.
Peanut Butter	14	Protein, healthy fats, magnesium	Very low GI; pairs well with high-carb foods to lower overall GI.
Almond Butter	15	Fiber, Vitamin E, Magnesium	Great source of fiber and magnesium, promoting insulin sensitivity.
Walnut Butter	15	Omega-3s, healthy fats, fiber	Low GI with added heart-healthy omega-3s.
Cashew Butter	Low (estimated)	Magnesium	Creamy texture, but often has added sugars; choose pure versions.

Factors Affecting Nut Butter's Glycemic Impact

Added sugars are the primary factor that increases a nut butter's GI. Avoid products with sweeteners, emulsifiers, or hydrogenated oils. Natural, minimally processed butters are best. Combining low GI nut butter with other high-fiber foods also helps stabilize glucose response.

Conclusion: Which Nut Butter Has the Lowest GI?

Macadamia nut butter has the lowest tested GI at 10. Natural, unsweetened peanut butter is also a very low GI option at 14. Almond and walnut butters are good alternatives with a GI around 15. Choosing pure, unsweetened varieties is key for blood sugar management. Always read ingredient labels.

Authoritative Link

For more information on the Glycemic Index, you can visit the official website of the Glycemic Index Foundation.

Frequently Asked Questions

Yes, pure, unsweetened peanut butter has a low glycemic index, typically around 14. However, many commercial brands contain added sugar, which increases the GI, so it's essential to check the label.

Yes, added sugars significantly increase the glycemic index of nut butter. When choosing a product, look for '100% nuts' or 'no added sugar' on the label to ensure a low GI rating.

No, while both are low GI, natural peanut butter (GI ~14) is slightly lower than almond butter (GI ~15). Both are excellent choices for blood sugar management.

To identify a low GI nut butter, look for brands that list only nuts (and possibly a small amount of salt) in their ingredients. The absence of added sugars, oils, and other fillers is the most reliable indicator.

Yes, low GI nut butters can be a very healthy part of a diabetic's diet. Their healthy fats, protein, and fiber help stabilize blood sugar levels and promote satiety, aiding in overall diabetes management.

Macadamia nut butter is arguably the best for blood sugar management due to its extremely low GI (10). However, natural peanut and almond butters are also excellent, widely available options.

No, the glycemic index is independent of calorie count. Nut butters, even low GI ones, are very calorie-dense due to their high fat content, so portion control is important.

The fats, protein, and fiber in nut butter slow down the digestion and absorption of carbohydrates from other foods in the meal, resulting in a more gradual and controlled release of glucose into the bloodstream.