Pearl millet
Low GI
GL 54 per typical cup (150 g) · GL 36 per 100 g
- Moderate glycemic index
- Relatively high glycemic load
Pearl millet has a glycemic index of 54 (Low). One typical cup (150 g) adds a glycemic load of 54.
Updated Sep 29, 2026 · Sources: Logi Nutrition Team (USDA-derived composition, AI-assisted) · Not medical advice · Report an error
Instead of this
- GL 6.4 per 100 g Lentils are much lower glycemic (GI 21) and far lower glycemic load (GL 4.23/100g) than pearl millet (GI 54, GL 36), which should meaningfully reduce post-meal glucose impact.
Lentils - GL 12 per 100 g Brown rice has a similar GI (50 vs 54) but a substantially lower glycemic load (12 vs 36/100g), making it a practical steadier swap for many meals.
Brown rice - GL 9.8 per 100 g Quinoa is slightly lower GI (53 vs 54) and notably lower GL (11 vs 36/100g), offering a meaningful reduction in glycemic load while still being a common meal grain.
Cooked quinoa - GL 6.8 per 100 g Barley is modestly lower GI (50 vs 54) and much lower GL (14.11 vs 36/100g), making it a plausible steadier grain swap in bowls/side dishes.
Cooked barley
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Pearl millet is one of the 11,150 foods Logi scores when you photograph a meal — with the portion.
Nutrition Facts (per 100g)
per 100g
| Calories | 361 kcal |
| Carbohydrates | 67 g |
| Sugars (Total) | 0.6 g |
| Natural | 0.6 g |
| Added | 0 g |
| Fiber | 8 g |
| Soluble | 2.4 g |
| Insoluble | 5.6 g |
| Protein | 11 g |
| Fat | 5 g |
| Saturated | 1 g |
| Unsaturated | 4 g |
| Sodium | 5 mg |
Processing Level
Why this score?
- Moderate glycemic index
- High fiber content
- Good protein level
- Relatively high glycemic load
- Moderate processing
- Not optimal for strict glycemic control
Calculate the glycemic load of a meal with Pearl millet
Allergens
No EU-14 allergen listed
Low-GI recipes on Logi Food Coach
Frequently Asked Questions
What is the glycemic index of Pearl millet?
Pearl millet has a glycemic index of 54 (Low). One typical cup (150 g) has a glycemic load of 54; per 100 g the glycemic load is 36.
Is Pearl millet good for people with insulin resistance?
Pearl millet has a low glycemic index (54), making it a good option for people with insulin resistance. It causes a slow, gradual rise in blood sugar.
How does Pearl millet affect blood sugar?
Pearl millet has a glycemic load of 36 per 100g, which indicates a significant impact on blood sugar levels.
Check Pearl millet in the Logi app, with your portion.
