Peanuts or Popcorn: Which Snack Supports Blood Sugar Better?

Key Takeaways

• Peanuts can be a smart choice for blood sugar control because they combine fiber, protein, and healthy fats.
• Air-popped popcorn is low in calories and rich in fiber, which may help curb hunger without causing a big rise in blood sugar.
• Both snacks contain plant polyphenols, antioxidants that may help lower inflammation.

If you are trying to keep blood sugar steady, it helps to choose snacks with fiber-rich carbohydrates, lean protein, healthy fats, or some combination of all three. Peanuts and popcorn both qualify, but peanuts tend to have a slightly smaller effect on blood sugar.

Peanuts May Have a Slightly Smaller Effect

Because popcorn contains more carbohydrates, it can raise blood sugar a little more than peanuts, said Dara Ford, PhD, RD, program director of the Master of Science in Nutrition Education at American University. Even so, both snacks provide a helpful mix of nutrients that makes them filling and enjoyable without causing a major spike, she said.

Ford also noted that peanuts, while nutritionally valuable and likely to have a somewhat lower impact on blood sugar, are energy-dense, so their calories can add up quickly.

“Being mindful of portions is important when including peanuts as a snack,” she said.

She added that popcorn’s effect depends on how it is prepared. Air-popped popcorn, eaten in a reasonable amount and without added toppings, stays low in calories and contains no fat. But adding butter, oil, salt, or eating too much can quickly change that.

“Ultimately, both popcorn and peanuts are nutritious snacks that can be included while considering blood glucose management,” Ford said.

How the Two Snacks Compare Nutritionally

Popcorn and peanuts can both work well for people who want to manage blood sugar, said Dana Henderson, MS, RD, supervisor of nutrition services at L.A. Care Health Plan.

Peanuts are a plant-based food and an excellent source of unsaturated fat, which can support heart health, Henderson said. A standard serving is 1 ounce, or about a cupped hand.

One serving of peanuts contains roughly:

• 170 calories
• 7g of protein
• 8g of carbohydrates
• 13g of fat

“Together, peanuts’ balance of fiber, protein, and fat makes them a good option for people trying to manage their blood sugar,” she said.

A serving of popcorn is about 3 cups popped. When air-popped and served plain, it contains about:

• 100 calories
• 3 g of protein
• 17 g of carbohydrates
• 1.1 g of fat

“Popcorn’s 3.5 g of fiber and larger serving volume can help keep you full without spiking blood sugar,” she said. “However, be careful not to add excessive butter or salt, and eat it out of a portioned container to avoid overeating.”

Both peanuts and popcorn also contain plant polyphenols, which act as antioxidants and may help reduce inflammation.

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