Baklava
Medium GI
GL 43.2 per typical piece (120 g) · GL 36 per 100 g
- Contains healthy unsaturated fats from nuts
- High sugar content
Baklava has a glycemic index of 65 (Moderate). One typical piece (120 g) adds a glycemic load of 43.2.
Updated Jul 12, 2026 · Sources: Logi Nutrition Team (USDA-derived composition, AI-assisted) · Not medical advice · Report an error
Instead of this
- Chia pudding with unsweetened almond milk and toasted hazelnutsGL 1 per 100 g This provides a satisfying, creamy texture similar to a dessert while drastically reducing the glycemic load from 36 to 1.
- GL 1 per 100 g The combination of protein, healthy fats, and cinnamon offers a much more stable blood sugar response compared to the high-sugar baklava.
Plain greek yogurt with cinnamon and walnuts - Grain-free tart crust (almond flour, stevia/erythritol)GL 1 per 100 g This is a direct pastry-style alternative that uses almond flour to keep the glycemic load at 1, compared to the high-impact refined flour and syrup in baklava.
- GL 8 per 100 g This provides a crunchy, sweet, and satisfying treat with a significantly lower glycemic load of 8, making it a much better choice for blood sugar management.
Almonds coated in dark chocolate with minimal added sugars
Logi · Manage Insulin Resistance
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Baklava is one of the 11,150 foods Logi scores when you photograph a meal — with the portion.
Nutrition Facts (per 100g)
per 100g
| Calories | 430 kcal |
| Carbohydrates | 55 g |
| Sugars (Total) | 32 g |
| Natural | 4 g |
| Added | 28 g |
| Fiber | 2 g |
| Soluble | 0.6 g |
| Insoluble | 1.4 g |
| Protein | 5 g |
| Fat | 22 g |
| Saturated | 7 g |
| Unsaturated | 13 g |
| Sodium | 120 mg |
Processing Level
Why this score?
- Contains healthy unsaturated fats from nuts
- Provides some protein
- High sugar content
- High glycemic load
- Ultra-processed
Calculate the glycemic load of a meal with Baklava
Allergens
Low-GI recipes on Logi Food Coach
Frequently Asked Questions
What is the glycemic index of Baklava?
Baklava has a glycemic index of 65 (Moderate). One typical piece (120 g) has a glycemic load of 43.2; per 100 g the glycemic load is 36.
Is Baklava good for people with insulin resistance?
Baklava has a medium glycemic index (65). It fits in moderation, ideally with protein or fat; a lower-load alternative is Chia pudding with unsweetened almond milk and toasted hazelnuts.
How does Baklava affect blood sugar?
Baklava has a glycemic load of 36 per 100g, which indicates a significant impact on blood sugar levels.
Check Baklava in the Logi app, with your portion.
