Masa harina
Medium GI
GL 50 per 100 g
- Good fiber content
- Moderate glycemic index and load
Masa harina has a glycemic index of 69 (Moderate).
Updated Jul 12, 2026 · Sources: Logi Nutrition Team (USDA-derived composition, AI-assisted) · Not medical advice · Report an error
Instead of this
- GL 1 per 100 g Almond flour has a significantly lower GI of 5 and GL of 1, which will cause a much smaller blood sugar response compared to masa harina.
Almond flour - GL 4.5 per 100 g Lupin flour is a high-protein, low-glycemic alternative with a GL of only 2, making it a much more stable choice for blood sugar management.
Lupin flour - GL 17.1 per 100 g Coconut flour offers a much lower glycemic load of 3 compared to masa harina, providing a better balance for blood glucose control.
Coconut flour
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Masa harina is one of the 11,117 foods Logi scores when you photograph a meal — with the portion.
Nutrition Facts (per 100g)
per 100g
| Calories | 350 kcal |
| Carbohydrates | 73 g |
| Sugars (Total) | 1.5 g |
| Natural | 1.5 g |
| Added | 0 g |
| Fiber | 7 g |
| Soluble | 2.1 g |
| Insoluble | 4.9 g |
| Protein | 7.5 g |
| Fat | 3.5 g |
| Saturated | 0.5 g |
| Unsaturated | 3 g |
| Sodium | 5 mg |
Processing Level
Why this score?
- Good fiber content
- Contains some protein
- Low added sugars
- Moderate glycemic index and load
- Processed grain product
- Lower micronutrient density than whole corn
Low-GI recipes on Logi Food Coach
Frequently Asked Questions
What is the glycemic index of Masa harina?
Masa harina has a glycemic index of 69 (Moderate) and a glycemic load of 50 per 100 g.
Is Masa harina good for people with insulin resistance?
Masa harina has a medium glycemic index (69). It fits in moderation, ideally with protein or fat; a lower-load alternative is Almond flour.
How does Masa harina affect blood sugar?
Masa harina has a glycemic load of 50 per 100g, which indicates a significant impact on blood sugar levels.
Check Masa harina in the Logi app, with your portion.
