Puffed buckwheat
High GI
GL 84 per typical cup (150 g) · GL 56 per 100 g
- No added sugar
- Very high glycemic index
Puffed buckwheat has a glycemic index of 70 (High). One typical cup (150 g) adds a glycemic load of 84.
Updated Dec 13, 2025 · Sources: Logi Nutrition Team (USDA-derived composition, AI-assisted) · Not medical advice · Report an error
Instead of this
- GL 1 per 100 g They have a very low glycemic index and provide a lot of fiber, which positively affects blood sugar levels.
Chia seeds - GL 11 per 100 g Has a lower glycemic index and more fiber than expanded buckwheat, which helps better stabilize blood sugar.
Cooked Quinoa - GL 36 per 100 g They contain beta-glucans that slow down glucose absorption and lower the glycemic index of the meal.
Whole grain oats (minimal processing, no added sugar)
Related forms
Logi · Manage Insulin Resistance
Lower your blood sugar through smarter food choices
Puffed buckwheat is one of the 11,117 foods Logi scores when you photograph a meal — with the portion.
Nutrition Facts (per 100g)
per 100g
| Calories | 370 kcal |
| Carbohydrates | 80 g |
| Sugars (Total) | 0.9 g |
| Natural | 0.9 g |
| Added | 0 g |
| Fiber | 5 g |
| Soluble | 1.5 g |
| Insoluble | 3.5 g |
| Protein | 10 g |
| Fat | 2.5 g |
| Saturated | 0.5 g |
| Unsaturated | 2 g |
| Sodium | 3 mg |
Processing Level
Why this score?
- No added sugar
- Source of plant protein
- Very high glycemic index
- High glycemic load
- Low fiber content
Allergens
No EU-14 allergen listed
Low-GI recipes on Logi Food Coach
Frequently Asked Questions
What is the glycemic index of Puffed buckwheat?
Puffed buckwheat has a glycemic index of 70 (High). One typical cup (150 g) has a glycemic load of 84; per 100 g the glycemic load is 56.
Is Puffed buckwheat good for people with insulin resistance?
Puffed buckwheat has a high glycemic index (70) and raises blood sugar quickly. A lower-load alternative is Chia seeds.
How does Puffed buckwheat affect blood sugar?
Puffed buckwheat has a glycemic load of 56 per 100g, which indicates a significant impact on blood sugar levels.
Check Puffed buckwheat in the Logi app, with your portion.
