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Glycemic index of nuts, seeds, dried fruits in the form of a table

The glycemic index is a measure of how carbohydrates of certain foods affect blood sugar levels. Accordingly, this indicator is important not only for diabetics, but also for athletes. You can monitor the GI indicator using the table of the glycemic index of nuts, seeds, dried fruits. In the table, by the way, KBZhU is also collected for convenience, so that you can monitor the calorie content.

NameGlycemic index (GI)Calories, kcalProteins, g in 100 gFats, g per 100 gCarbohydrates, g in 100 g
Apricot pits105182445.62.9
Candied orange peel652972170
Peanut20550,726.245.110
Roasted peanuts25635265313.5
Dried peanuts25610,929.350.110.7
Watermelon seeds1560128.347.415.3
Dried bananas7093,61.50.421
Brazilian nut25673,914.466.34.9
Beech nut25608,46.25033.4
Dried cherry302981.5073
Walnut15654,716.160.711
Pine nut cake15432312032
Raisins65280,530.566
Raisins raisins602942.3071.2
Roasted chestnut58223,33.22.147.9
The softest chestnut (Chinese)55223,54.31.149.1
Fresh chestnut54153,32.20.535
Canned chestnuts54233,43.42.250
Pine nuts15716,823.86020.4
Cashew nuts15599,618.448.422.6
Roasted cashews1560118.448.622.5
Dried cranberries25319,80.11.476.7
Dried cranberries25319,80.11.476.7
Coconut10339,53.333.56.2
Dried apricots35223,55.20.350
Bitter almonds15610,218.553.813
Sweet almonds10610,218.553.813
Cola nut1553,780.15.2
Hazelnut15653,11362.79.2
Macadamia nut10734,27.875.85.2
Pecan257029.2724.3
Drank walnut15775,110.979.54
Chilim nut15300,2123.455.4
Acorn nuts25404,46.22440.9
Kukui nuts20735875.85.2
Pine nuts20672,611.66119.3
Shea tree fruit (shea)00000
Seychelles coco de mer15339,53.333.56.2
Flax seeds35459,418.342.21.6
Sunflower seeds35601,820.75310.5
Dried melon75332,10.70.182.1
Dried mango60339,61.50.881.6
Dried pears82263,72.30.562.5
Dried apples35249,72.20.160
Dried barberry251520038
Dried hawthorn301520038
Dried figs35252,130.958
Dried kumquat053,31.90.99.4
Dried rose hips25220,33.41.548.3
Pumpkin seeds20529,924.545.94.7
Dried apricots55236,550.553
Dried date146308,42.4074.7
Dates146290,92.50.569.1
Pistachios1555820507
Sugar-coated fruit chips70324,83.2078
Hazelnut15650,61561.49.5
Candied fruit75229,63054.4
Candied pineapple7598,61.72.218
Candied watermelon peels60210,42.6050
Candied pears753660091.5
Candied melon75215,80.60.652
Candied ginger70234,530.554.5
Candied papaya75327,20.2081.6
Prunes292452.30.657.6
Chufa (earthen almond)20610,118.753.713

You can download the full table, where there are KBZhU and GI of nuts, seeds, partially dried fruits, candied fruits, right here. So it will always be at hand and it will be easy to use it.

Watch the video: Loren Cordain - Origins and Evolution of the Western Diet: Health Implications for the 21st Century. (July 2025).

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