Peanuts are slightly better for blood sugar.
Photo Illustration by Verywell Health; Getty Images

Key Takeaways

Peanuts are a good snack for managing blood sugar because they provide a balance of fiber, protein, and healthy fats.
Air-popped popcorn is a low-calorie, fiber-rich snack that can help you feel full without spiking blood sugar.
Both peanuts and popcorn contain plant polyphenols, which act as antioxidants and may reduce inflammation.

When trying to manage your blood sugar, you’ll want to prioritize fiber-rich carbohydrates, lean protein, healthy fats, or all of the above. Both peanuts and popcorn fit the bill, but peanuts will have a slightly smaller impact on blood sugar levels.

Peanuts Keep Blood Sugar Slightly Lower

Because popcorn is higher in carbohydrates, it will increase blood sugar levels slightly more than peanuts, said Dara Ford, PhD, RD, program director of the Master of Science in Nutrition Education at American University. But both peanuts and popcorn offer a good balance of nutrients that promote satiety, making them satisfying and enjoyable snacks that do not dramatically disrupt blood sugar levels, she said.

While peanuts may have a slightly lower impact on blood sugar and are a good source of many nutrients, Ford said it’s worth keeping in mind that they are also energy-dense, meaning their calories can add up quickly.

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

Similarly, she said the nutritional profile of popcorn depends on the preparation method. If you air-pop popcorn, eat a reasonable amount, and don’t add toppings, it remains low in calories and is fat-free. If you add butter, oil, or salt and eat too much, that can change quickly.

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

How They Stack Up Nutritionally

Popcorn and peanuts are both wise snack choices for managing blood sugar, said Dana Henderson, MS, RD, the supervisor of nutrition services at L.A. Care Health Plan.

Peanuts are a good source of fiber, and they’re an excellent source of mono- and polyunsaturated fats, which can improve cardiovascular health, Henderson said. One serving size of peanuts is 1 ounce, or about the amount that would fill 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 sensible snack choice for people trying to manage their blood sugar,” she said.

A serving size of popcorn is about 3 cups popped. If 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 function as antioxidants and may reduce inflammation.

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Peanuts vs. Popcorn: Which Is a Better Snack for Blood Sugar?