Milk
Low GI
GL 5.6 per cup (244 g) · GL 2.3 per 100 g
- Low glycemic load (2.3)
- Contains lactose (milk sugar) which can spike insulin in some individuals
Milk has a glycemic index of 47 (Low). One cup (244 g) adds a glycemic load of 5.6.
Reviewed Jul 31, 2026 · Sources: USDA FoodData Central #746782 , Logi Nutrition Team · Not medical advice · Report an error
Forms of Milk
- GI 27 · GL 1 per 100 g coffee
Coffee Milk - GI 30 · GL 1 per 100 g brand: fairlife
Fairlife Milk - GI 27 · GL 1 per 100 g filtered
Filtered Milk - GI 27 · GL 1 per 100 g sour
Sour milk - GI 27 · GL 1.3 per 100 g semi skimmed
Milk 2% - GI 27 · GL 1.3 per 100 g low fat
Reduced-Fat Milk - GI 27 · GL 1.3 per 100 g full fat
Whole milk
Logi · Manage Insulin Resistance
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Milk is one of the 11,117 foods Logi scores when you photograph a meal — with the portion.
Portions
| Portion | Grams | GL |
|---|---|---|
| 1 teaspoon | 5 g | 0.1 |
| 1 tablespoon | 15 g | 0.3 |
| 1 cup | 244 g | 5.6 |
| 1 serving | 244 g | 5.6 |
Nutrition Facts (per 100g)
per 100g
| Calories | 61 kcal |
| Carbohydrates | 4.8 g |
| Sugars (Total) | 4.8 g |
| Natural | 4.8 g |
| Added | 0 g |
| Fiber | 0 g |
| Soluble | 0 g |
| Insoluble | 0 g |
| Protein | 3.2 g |
| Fat | 3.3 g |
| Saturated | 2 g |
| Unsaturated | 1.3 g |
| Sodium | 43 mg |
Processing Level
Why this score?
- Low glycemic load (2.3)
- Good source of high-quality protein
- Provides essential micronutrients like calcium
- Contains lactose (milk sugar) which can spike insulin in some individuals
- Moderate saturated fat content
- Lacks dietary fiber
Allergens
Recipes with Milk
-
Apple Cornmeal Muffins (Low-GI Adaptable) 45 min · 9 ingredients · easy -
Whole Grain Pear Bread Pudding with Warm Spices 75 min · 12 ingredients · medium -
Low-Glycemic Chia Seed Pudding with Blueberries 5 min · 3 ingredients · easy -
Low-GI Cottage Pie with Carisma Potatoes 80 min · 18 ingredients · medium -
Low-Glycemic Green Power Smoothie 5 min · 4 ingredients · easy -
Low-GI Crustless Vegetable and Protein Pie with Garden Salad 60 min · 17 ingredients · medium -
Low-Glycemic Oatmeal with Apple & Cinnamon 20 min · 4 ingredients · easy -
Steel-Cut Oatmeal with Blueberries & Almonds 23 min · 4 ingredients · easy -
Low-Glycemic Overnight Oats with Berries 485 min · 4 ingredients · easy -
Curried Sweet Potato and Red Lentil Soup 35 min · 12 ingredients · medium
Frequently Asked Questions
What is the glycemic index of Milk?
Milk has a glycemic index of 47 (Low). One cup (244 g) has a glycemic load of 5.6; per 100 g the glycemic load is 2.3.
Is Milk good for people with insulin resistance?
Milk has a low glycemic index (47), making it a good option for people with insulin resistance. It causes a slow, gradual rise in blood sugar.
Which form of Milk has the lowest glycemic load?
Among the forms of Milk in this database, Coffee Milk has the lowest glycemic load (1 per 100 g).
Check Milk in the Logi app, with your portion.
