Whole grain wheat product (e.g., wheat berries)

GI 30 · LowGL 30.8 / cup6/10

Low GI

30 GI

GL 30.8 per cup (140 g) · GL 22 per 100 g

Logi score 6/10

Good source of dietary fiber
High glycemic load per 100g

Whole grain wheat product (e.g., wheat berries) has a glycemic index of 30 (Low). One cup (140 g) adds a glycemic load of 30.8.

Reviewed Aug 6, 2026 · Sources: USDA FoodData Central #170688 , Logi Nutrition Team · Not medical advice · Report an error

Instead of this

Cooked Quinoa
GL 11 per 100 g It has a lower glycemic load and provides a more complete amino acid profile than wheat.
Buckwheat groats
GL 35 per 100 g It offers a superior mineral profile and lower impact on blood glucose compared to wheat-based products.

Logi · Manage Insulin Resistance

Lower your blood sugar through smarter food choices

Whole grain wheat product (e.g., wheat berries) is one of the 11,117 foods Logi scores when you photograph a meal — with the portion.

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Portions

Portion	Grams	GL
1 cup	140 g	30.8

Nutrition Facts (per 100g)

340

Calories

72 g

Carbs

13 g

Protein

2.5 g

Fat

per 100g

Calories	340 kcal
Carbohydrates	72 g
Sugars (Total)	0.4 g
Natural	0.4 g
Added	0 g
Fiber	12 g
Soluble	3.6 g
Insoluble	8.4 g
Protein	13 g
Fat	2.5 g
Saturated	0.4 g
Unsaturated	2.1 g
Sodium	2 mg

Processing Level

25%

Minimal

Why this score?

Good source of dietary fiber
Low glycemic index
Contains moderate plant-based protein
High glycemic load per 100g
Contains gluten which can trigger inflammation in some
Starchy carbohydrate base

Allergens

Contains: gluten

Recipes with Whole grain wheat product (e.g., wheat berries)

Töltött Paprika with Bulgur 50 min · 12 ingredients · advanced

Frequently Asked Questions

What is the glycemic index of Whole grain wheat product (e.g., wheat berries)?

Whole grain wheat product (e.g., wheat berries) has a glycemic index of 30 (Low). One cup (140 g) has a glycemic load of 30.8; per 100 g the glycemic load is 22.

Is Whole grain wheat product (e.g., wheat berries) good for people with insulin resistance?

Whole grain wheat product (e.g., wheat berries) has a low glycemic index (30), making it a good option for people with insulin resistance. It causes a slow, gradual rise in blood sugar.

How does Whole grain wheat product (e.g., wheat berries) affect blood sugar?

Whole grain wheat product (e.g., wheat berries) has a glycemic load of 22 per 100g, which indicates a significant impact on blood sugar levels.

Check Whole grain wheat product (e.g., wheat berries) in the Logi app, with your portion.