Pilaf
Medium GI
GL 24 per typical cup (150 g) · GL 16 per 100 g
- Low fat content
- High glycemic load (white rice)
Pilaf has a glycemic index of 65 (Moderate). One typical cup (150 g) adds a glycemic load of 24.
Updated Jul 3, 2026 · Sources: Logi Nutrition Team (USDA-derived composition, AI-assisted) · Not medical advice · Report an error
Instead of this
- GL 10 per 100 g The addition of chickpeas significantly increases fiber and protein, which lowers the overall glycemic response.
Whole grain brown rice and lentil blend - GL 8 per 100 g Quinoa is a complete protein source with a lower glycemic index than white rice, providing more sustained energy.
Quinoa with Chickpeas and Vegetables
Logi · Manage Insulin Resistance
Lower your blood sugar through smarter food choices
Pilaf is one of the 11,150 foods Logi scores when you photograph a meal — with the portion.
Nutrition Facts (per 100g)
per 100g
| Calories | 140 kcal |
| Carbohydrates | 25 g |
| Sugars (Total) | 0.5 g |
| Natural | 0.5 g |
| Added | 0 g |
| Fiber | 1.2 g |
| Soluble | 0.4 g |
| Insoluble | 0.8 g |
| Protein | 3 g |
| Fat | 2.5 g |
| Saturated | 0.5 g |
| Unsaturated | 2 g |
| Sodium | 180 mg |
Processing Level
Why this score?
- Low fat content
- Minimal processing
- No added sugars
- High glycemic load (white rice)
- Low fiber content
- Limited protein density
Calculate the glycemic load of a meal with Pilaf
Allergens
Low-GI recipes on Logi Food Coach
Frequently Asked Questions
What is the glycemic index of Pilaf?
Pilaf has a glycemic index of 65 (Moderate). One typical cup (150 g) has a glycemic load of 24; per 100 g the glycemic load is 16.
Is Pilaf good for people with insulin resistance?
Pilaf has a medium glycemic index (65). It fits in moderation, ideally with protein or fat; a lower-load alternative is Whole grain brown rice and lentil blend.
How does Pilaf affect blood sugar?
Pilaf has a glycemic load of 16 per 100g, which indicates a moderate impact on blood sugar levels.
Check Pilaf in the Logi app, with your portion.
