Pico de gallo
Low GI
GL 0.2 per typical tablespoon (15 g) · GL 1 per 100 g
- Very low glycemic load and index
- Moderate sodium level
Pico de gallo has a glycemic index of 20 (Low). One typical tablespoon (15 g) adds a glycemic load of 0.2.
Updated Dec 10, 2025 · Sources: Logi Nutrition Team (USDA-derived composition, AI-assisted) · Not medical advice · Report an error
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Pico de gallo is one of the 11,117 foods Logi scores when you photograph a meal — with the portion.
Nutrition Facts (per 100g)
per 100g
| Calories | 30 kcal |
| Carbohydrates | 6 g |
| Sugars (Total) | 3.5 g |
| Natural | 3.5 g |
| Added | 0 g |
| Fiber | 1.5 g |
| Soluble | 0.5 g |
| Insoluble | 1 g |
| Protein | 1 g |
| Fat | 0.2 g |
| Saturated | 0.03 g |
| Unsaturated | 0.17 g |
| Sodium | 200 mg |
Processing Level
Why this score?
- Very low glycemic load and index
- Minimal processing
- No added sugars
- Moderate sodium level
- Limited fiber compared to some vegetables
Allergens
No EU-14 allergen listed
Low-GI recipes on Logi Food Coach
Frequently Asked Questions
What is the glycemic index of Pico de gallo?
Pico de gallo has a glycemic index of 20 (Low). One typical tablespoon (15 g) has a glycemic load of 0.2; per 100 g the glycemic load is 1.
Is Pico de gallo good for people with insulin resistance?
Pico de gallo has a low glycemic index (20), making it a good option for people with insulin resistance. It causes a slow, gradual rise in blood sugar.
How does Pico de gallo affect blood sugar?
Pico de gallo has a glycemic load of 1 per 100g, which indicates a minimal impact on blood sugar levels.
Check Pico de gallo in the Logi app, with your portion.
