Rice paper
High GI
GL 9 per piece (30 g) · GL 30 per 100 g
- Low fat content
- High glycemic index (80)
Rice paper has a glycemic index of 80 (High). One piece (30 g) adds a glycemic load of 9.
Reviewed Aug 7, 2026 · Sources: Logi Nutrition Team (USDA-derived composition, AI-assisted, human-reviewed) · Not medical advice · Report an error
Instead of this
- GL 1 per 100 g Provides high fiber and essential vitamins with a negligible glycemic impact compared to refined rice starch.
Collard greens - GL 1 per 100 g Extremely low in carbohydrates and rich in iodine and minerals, making them an excellent blood-sugar-friendly wrap.
Dried seaweed sheets (nori) - GL 4.2 per 100 g Contains healthy fats and fiber that slow down glucose absorption, preventing the sharp insulin spikes caused by rice paper.
Coconut tortilla (coconut meat wrap)
Logi · Manage Insulin Resistance
Lower your blood sugar through smarter food choices
Rice paper is one of the 11,117 foods Logi scores when you photograph a meal — with the portion.
Portions
| Portion | Grams | GL |
|---|---|---|
| 1 small blini (approx. 3-4 inches) | 30 g | 9 |
| 4 small blinis | 120 g | 36 |
Nutrition Facts (per 100g)
per 100g
| Calories | 180 kcal |
| Carbohydrates | 38 g |
| Sugars (Total) | 1 g |
| Natural | 1 g |
| Added | 0 g |
| Fiber | 1.2 g |
| Soluble | 0.4 g |
| Insoluble | 0.8 g |
| Protein | 4 g |
| Fat | 1.5 g |
| Saturated | 0.3 g |
| Unsaturated | 1.2 g |
| Sodium | 180 mg |
Processing Level
Why this score?
- Low fat content
- Minimal processing level
- High glycemic index (80)
- High glycemic load (30)
- Low fiber content
Low-GI recipes on Logi Food Coach
Frequently Asked Questions
What is the glycemic index of Rice paper?
Rice paper has a glycemic index of 80 (High). One piece (30 g) has a glycemic load of 9; per 100 g the glycemic load is 30.
Is Rice paper good for people with insulin resistance?
Rice paper has a high glycemic index (80) and raises blood sugar quickly. A lower-load alternative is Collard greens.
How does Rice paper affect blood sugar?
Rice paper has a glycemic load of 30 per 100g, which indicates a significant impact on blood sugar levels.
Check Rice paper in the Logi app, with your portion.
