<pre> Some nutritionists use the following categories for a diet's glycemic load: Low Glycemic Load - Less than 80 points per day Medium Glycemic Load - 80-120 points per day High Glycemic Load - Over 120 points per day Examples of the glycemic load of some foods: 2 oz peanuts - 1 1/2 large grapefruit - 3 1/2 cup pinto beans - 6 1 medium apple 2 3/4 inch in diameter - 3 per lb - 6 2 cups popcorn - 7 1 tablespoon honey - 9 1 cup orange juice - 12 1 cup corn flakes - 21 1 cup brown rice - 23 1 bagel, 3.5 inches across - 25 1 baked potato, 3 inches in diameter (170 grams) - 28 1 cup white rice - 33
Note that if the nuts or seeds are roasted in oil, there will be more oil and calories than is shown.
Tip: For best quality, store nuts and seeds in the refrigerator or freezer so the oils won't go rancid. Nuts and seeds with high levels of polyunsaturated fats (omega-3 fats and omega-6 fats) go rancid more easily, as do nuts and seeds which are broken, chopped, or ground into meal.
Carbohydrates and Fats in Nuts and Seeds (1 Ounce)
Cal Tot. Carb Fiber Net Carb Sat. Fat Mono Fat ω-3 Fat ω-6 Fat Almonds 161 6.1 3.4 2.7 1 8.6 0.2 3.4 Brazil Nuts 184 3.4 2.1 1.3 4.2 6.9 0.05 5.8 Cashews 155 9.2 0.9 8.1 2.2 6.7 0.2 2.2 Chestnuts 60 12.8 2.3 10.5 0.1 0.2 0.03 0.22 Chia Seeds 137 12.3 10.6 1.7 0.9 0.6 4.9 1.6 Coconut* 185 6.6 4.6 2 16 0.8 0 0.2 Flax Seeds 150 8.1 7.6 .5 1 2.1 6.3 1.7 Hazelnuts 176 4.7 2.7 2 1.3 12.8 0.24 2.2 Madadamia Nuts 201 4 2.4 1.6 3.4 16.5 0.06 .36 Peanuts 159 4.5 2.4 2.1 1.9 6.8 0 4.4 Pecans 193 3.9 2.7 1.2 1.7 11.4 0.28 5.8 Pine Nuts 188 3.7 1 2.7 1.4 5.3 0.31 9.4 Pistachios 156 7.8 2.9 5.8 1.5 6.5 0.71 3.7 Pumpkin Seeds 151 5 1.1 3.9 2.4 4 0.51 5.8 Sesame Seeds 160 6.6 3.3 3.3 1.9 5.3 0.11 6 Sunflower Seeds 164 5.6 2.4 3.2 1.2 5.2 0.21 6.5 Walnuts 183 3.8 1.9 1.9 1.7 2.5 2.5 10.7