Peanuts are often mistakenly grouped with high-carbohydrate snacks, leading many people to avoid them when following a low-carb diet. Peanuts are generally considered a low-carbohydrate food, especially when consumed in moderation. This is due to their macronutrient composition, which includes a significant amount of dietary fiber.
The Carbohydrate Profile of Peanuts
A standard serving of dry-roasted peanuts (approximately one ounce or 28 grams) contains a modest amount of total carbohydrates, typically about 6 grams. This total figure does not represent the amount of carbohydrate the body actually digests and converts into glucose.
A substantial portion of those total carbohydrates comes from dietary fiber, which the human body cannot break down. The same one-ounce serving of peanuts contains between 2 and 2.4 grams of fiber. This high fiber content separates peanuts from many other snack foods. Fiber is the primary reason peanuts are compatible with diets that restrict carbohydrate intake.
Net Carbs: The Low-Carb Diet Metric
For individuals managing blood sugar or adhering to low-carbohydrate eating plans, “net carbs” is the most relevant metric. Net carbohydrates represent the total carbohydrates in a food minus the dietary fiber and any sugar alcohols. This calculation is used because fiber is indigestible and does not raise blood sugar levels or contribute to the body’s energy supply like starches and sugars.
Applying this calculation to the one-ounce serving of peanuts reveals a low net carb count. Subtracting the 2 to 2.4 grams of fiber from the 6 grams of total carbohydrates results in a net carbohydrate value of approximately 3.6 to 4 grams. This low number means peanuts have a low glycemic index (GI), which measures how quickly a food causes blood sugar to rise. Low GI foods are preferred for maintaining stable energy levels and supporting metabolic health.
Peanuts Compared to Other Common Snacks
When comparing peanuts to other common snack options, their low net carb count is notable. Peanuts, with 4 grams of net carbs per ounce, are comparable to or lower than some other popular nuts. For example, an ounce of cashews contains a higher net carb count, often exceeding 8 grams.
Conversely, almonds are slightly lower in net carbs than peanuts, providing around 2.5 grams per ounce due to their higher fiber content. The most dramatic difference is seen when comparing peanuts to refined carbohydrate snacks like crackers or pretzels. A small serving of these processed foods can easily contain 15 to 20 grams of net carbohydrates, four to five times the amount found in peanuts. Choosing peanuts over these refined snacks reduces the intake of digestible carbohydrates.