Jollof rice
High GI
GL 30 per typical cup (150 g) · GL 20 per 100 g
- Contains vegetables and spices
- High glycemic index and load
Jollof rice has a glycemic index of 70 (High). One typical cup (150 g) adds a glycemic load of 30.
Updated Jul 12, 2026 · Sources: Logi Nutrition Team (USDA-derived composition, AI-assisted) · Not medical advice · Report an error
Instead of this
- GL 10 per 100 g Adding lentils to brown rice significantly lowers the glycemic load to 10, providing more fiber and protein to slow glucose absorption compared to Jollof rice.
Whole grain brown rice and lentil blend - GL 11 per 100 g Quinoa is a nutrient-dense grain alternative with a lower glycemic index of 53 and a glycemic load of 11, offering a steadier energy release.
Cooked Quinoa - GL 1 per 100 g Cauliflower rice is an excellent low-carb swap with a minimal glycemic load of 1, which will have a negligible impact on your blood sugar levels.
Finely chopped cauliflower (cauliflower rice)
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Jollof rice is one of the 11,117 foods Logi scores when you photograph a meal — with the portion.
Nutrition Facts (per 100g)
per 100g
| Calories | 150 kcal |
| Carbohydrates | 28 g |
| Sugars (Total) | 2 g |
| Natural | 1.5 g |
| Added | 0.5 g |
| Fiber | 1.5 g |
| Soluble | 0.5 g |
| Insoluble | 1 g |
| Protein | 3 g |
| Fat | 3 g |
| Saturated | 0.5 g |
| Unsaturated | 2 g |
| Sodium | 350 mg |
Processing Level
Why this score?
- Contains vegetables and spices
- Moderate protein content
- High glycemic index and load
- Moderate sodium content
- Processed white rice base
Allergens
No EU-14 allergen listed
Low-GI recipes on Logi Food Coach
Frequently Asked Questions
What is the glycemic index of Jollof rice?
Jollof rice has a glycemic index of 70 (High). One typical cup (150 g) has a glycemic load of 30; per 100 g the glycemic load is 20.
Is Jollof rice good for people with insulin resistance?
Jollof rice has a high glycemic index (70) and raises blood sugar quickly. A lower-load alternative is Whole grain brown rice and lentil blend.
How does Jollof rice affect blood sugar?
Jollof rice has a glycemic load of 20 per 100g, which indicates a significant impact on blood sugar levels.
Check Jollof rice in the Logi app, with your portion.
