Heritage flakes

GI 55 · ModerateGL 57 / cup7/10

Medium GI

55 GI

GL 57 per typical cup (150 g) · GL 38 per 100 g

Logi score 7/10

High fiber content
Moderate sodium content

Heritage flakes has a glycemic index of 55 (Moderate). One typical cup (150 g) adds a glycemic load of 57.

Updated Jul 13, 2026 · Sources: Logi Nutrition Team (USDA-derived composition, AI-assisted) · Not medical advice · Report an error

Instead of this

Rolled quinoa flakes
GL 23 per 100 g Quinoa flakes provide a lower glycemic index (35 vs 55) and glycemic load (23 vs 38) compared to heritage flakes, offering a similar texture.
Chia seeds
GL 1 per 100 g Adding chia seeds as a partial or full swap drastically reduces the glycemic impact (GL 1 vs 38) due to their high fiber and healthy fat content.

Related forms

Unsweetened coconut flakes lightly toasted with cinnamon and vanilla
no GI coconutspiced

Logi · Manage Insulin Resistance

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Heritage flakes is one of the 11,117 foods Logi scores when you photograph a meal — with the portion.

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Nutrition Facts (per 100g)

350

Calories

70 g

Carbs

10 g

Protein

2.5 g

Fat

per 100g

Calories	350 kcal
Carbohydrates	70 g
Sugars (Total)	5 g
Natural	3 g
Added	2 g
Fiber	10 g
Soluble	3 g
Insoluble	7 g
Protein	10 g
Fat	2.5 g
Saturated	0.4 g
Unsaturated	2.1 g
Sodium	250 mg

Processing Level

65%

Highly Processed

Why this score?

High fiber content
Whole grain blend
Moderate protein
Moderate sodium content
Contains added sugars
Processed grain product

Allergens

Contains: gluten

Low-GI recipes on Logi Food Coach

Frequently Asked Questions

What is the glycemic index of Heritage flakes?

Heritage flakes has a glycemic index of 55 (Moderate). One typical cup (150 g) has a glycemic load of 57; per 100 g the glycemic load is 38.

Is Heritage flakes good for people with insulin resistance?

Heritage flakes has a medium glycemic index (55). It fits in moderation, ideally with protein or fat; a lower-load alternative is Rolled quinoa flakes.

How does Heritage flakes affect blood sugar?

Heritage flakes has a glycemic load of 38 per 100g, which indicates a significant impact on blood sugar levels.

Check Heritage flakes in the Logi app, with your portion.