Pumpkin seed roll
Medium GI
GL 29 per 100 g
- Contains heart-healthy unsaturated fats
- High glycemic load (29)
Pumpkin seed roll has a glycemic index of 65, lower than plain White bread roll (75).
Updated Jul 8, 2026 · Sources: Logi Nutrition Team (USDA-derived composition, AI-assisted) · Not medical advice · Report an error
Instead of this
- GL 16 per 100 g The sprouting process reduces starch content and lowers the glycemic response compared to standard flour-based rolls.
Sprouted whole grain bread - GL 1 per 100 g It is significantly lower in carbohydrates and higher in healthy fats, making it much better for managing blood sugar levels.
Almond flour - GL 2.7 per 100 g These are extremely low in net carbs and high in fiber and omega-3 fatty acids, resulting in a negligible impact on blood glucose.
Flaxseed crackers
Forms of White bread roll
- GI 75 · GL 39 per 100 g
White bread roll - GI 45 · GL 17 per 100 g fitness
Fitness bread rolls - GI 50 · GL 20 per 100 g brownwith seeds
Dark bread roll with seeds - Whole bread rollGI 50 · GL 21 per 100 g whole
- Walnut rollGI 60 · GL 25 per 100 g walnut
- Quark bun with chocolate chipsGI 65 · GL 31 per 100 g chocolatequark
- GI 75 · GL 34 per 100 g fried
Fried bread roll - +6 more
Logi · Manage Insulin Resistance
Lower your blood sugar through smarter food choices
Pumpkin seed roll is one of the 11,117 foods Logi scores when you photograph a meal — with the portion.
Nutrition Facts (per 100g)
per 100g
| Calories | 270 kcal |
| Carbohydrates | 45 g |
| Sugars (Total) | 2.5 g |
| Natural | 1.5 g |
| Added | 1 g |
| Fiber | 4.5 g |
| Soluble | 1.3 g |
| Insoluble | 3.2 g |
| Protein | 9 g |
| Fat | 6 g |
| Saturated | 1 g |
| Unsaturated | 4 g |
| Sodium | 500 mg |
Processing Level
Why this score?
- Contains heart-healthy unsaturated fats
- Moderate protein content
- Decent source of fiber
- High glycemic load (29)
- Significant carbohydrate density
- Moderate sodium content
Low-GI recipes on Logi Food Coach
Frequently Asked Questions
What is the glycemic index of Pumpkin seed roll?
Pumpkin seed roll has a glycemic index of 65 (Moderate) and a glycemic load of 29 per 100 g.
Is Pumpkin seed roll good for people with insulin resistance?
Pumpkin seed roll has a medium glycemic index (65). It fits in moderation, ideally with protein or fat; a lower-load alternative is Sprouted whole grain bread.
Which form of White bread roll has the lowest glycemic load?
Among the forms of White bread roll in this database, Fitness bread rolls has the lowest glycemic load (17 per 100 g).
Check Pumpkin seed roll in the Logi app, with your portion.
