Garlic rice
High GI
GL 36 per typical cup (150 g) · GL 24 per 100 g
- Low added sugar
- High glycemic index
Garlic rice has a glycemic index of 75 (High). One typical cup (150 g) adds a glycemic load of 36.
Updated Oct 5, 2026 · Sources: Logi Nutrition Team (USDA-derived composition, AI-assisted) · Not medical advice · Report an error
Instead of this
- GL 10 per 100 g This swap significantly lowers the glycemic load from 24 to 10 and the GI from 75 to 45, providing a much more stable blood sugar response.
Whole grain brown rice and lentil blend - GL 8.3 per 100 g Bulgur wheat offers a much lower glycemic impact (GI 30, GL 8.34) compared to garlic rice, making it an excellent choice for better glucose control.
Whole grain wheat product (e.g., wheat berries) - GL 9.8 per 100 g Quinoa is a nutrient-dense grain alternative that reduces the glycemic load by more than half compared to garlic rice.
Cooked quinoa
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Garlic rice is one of the 11,150 foods Logi scores when you photograph a meal — with the portion.
Nutrition Facts (per 100g)
per 100g
| Calories | 160 kcal |
| Carbohydrates | 32 g |
| Sugars (Total) | 0.1 g |
| Natural | 0.1 g |
| Added | 0 g |
| Fiber | 0.7 g |
| Soluble | 0.2 g |
| Insoluble | 0.5 g |
| Protein | 2.5 g |
| Fat | 2.5 g |
| Saturated | 0.5 g |
| Unsaturated | 2 g |
| Sodium | 180 mg |
Processing Level
Why this score?
- Low added sugar
- Moderate calorie content
- High glycemic index
- High glycemic load
- Low fiber content
Calculate the glycemic load of a meal with Garlic rice
Allergens
No EU-14 allergen listed
Low-GI recipes on Logi Food Coach
Frequently Asked Questions
What is the glycemic index of Garlic rice?
Garlic rice has a glycemic index of 75 (High). One typical cup (150 g) has a glycemic load of 36; per 100 g the glycemic load is 24.
Is Garlic rice good for people with insulin resistance?
Garlic rice has a high glycemic index (75) and raises blood sugar quickly. A lower-load alternative is Whole grain brown rice and lentil blend.
How does Garlic rice affect blood sugar?
Garlic rice has a glycemic load of 24 per 100g, which indicates a significant impact on blood sugar levels.
Check Garlic rice in the Logi app, with your portion.
