Pupusa
GI 65 · ModerateGL 21 / 100 g4/10
Medium GI
65 GI
GL 21 per 100 g
Logi score 4/10
- Contains moderate protein
- Moderate glycemic load
Pupusa has a glycemic index of 65 (Moderate).
Updated Jul 12, 2026 · Sources: Logi Nutrition Team (USDA-derived composition, AI-assisted) · Not medical advice · Report an error
Instead of this
- GL 1 per 100 g This swap significantly lowers the glycemic load from 21 to 1, providing a much more stable blood sugar response while maintaining a bread-like texture.
Almond flour roti - GL 8 per 100 g This offers a similar flatbread experience to a pupusa but with a much lower glycemic load (8 vs 21) and higher fiber content.
Chickpea flatbread (socca) - GL 3 per 100 g This is a great low-glycemic alternative that mimics the structure of a dough-based meal while reducing the glycemic load from 21 to 3.
Cauliflower pizza base
Logi · Manage Insulin Resistance
Lower your blood sugar through smarter food choices
Pupusa is one of the 11,117 foods Logi scores when you photograph a meal — with the portion.
Nutrition Facts (per 100g)
220
Calories
32 g
Carbs
7 g
Protein
7 g
Fat
per 100g
| Calories | 220 kcal |
| Carbohydrates | 32 g |
| Sugars (Total) | 1 g |
| Natural | 1 g |
| Added | 0 g |
| Fiber | 3 g |
| Soluble | 0.9 g |
| Insoluble | 2.1 g |
| Protein | 7 g |
| Fat | 7 g |
| Saturated | 2.5 g |
| Unsaturated | 4 g |
| Sodium | 350 mg |
Processing Level
70%
Highly Processed
Why this score?
- Contains moderate protein
- Provides dietary fiber
- Moderate glycemic load
- High sodium content
- Refined corn flour base
Low-GI recipes on Logi Food Coach
Frequently Asked Questions
What is the glycemic index of Pupusa?
Pupusa has a glycemic index of 65 (Moderate) and a glycemic load of 21 per 100 g.
Is Pupusa good for people with insulin resistance?
Pupusa has a medium glycemic index (65). It fits in moderation, ideally with protein or fat; a lower-load alternative is Almond flour roti.
How does Pupusa affect blood sugar?
Pupusa has a glycemic load of 21 per 100g, which indicates a significant impact on blood sugar levels.
Check Pupusa in the Logi app, with your portion.
