Puffed rice
GI 85 · HighGL 72.3 / 100 g2/10
High GI
85 GI
GL 72.3 per 100 g
Logi score 2/10
- Low fat content
- Very high glycemic index
Puffed rice has a glycemic index of 85 (High).
Updated Jul 4, 2026 · Sources: Logi Nutrition Team (USDA-derived composition, AI-assisted) · Not medical advice · Report an error
Instead of this
- GL 2.7 per 100 g They are extremely low in carbohydrates and high in omega-3 fatty acids and fiber, which prevents blood sugar spikes.
Flaxseed crackers - GL 8 per 100 g Almond flour provides healthy fats and protein, resulting in a much lower glycemic impact compared to puffed rice.
Almond flour crackers - GL 1 per 100 g Celery is essentially calorie-free and provides crunch without any significant impact on blood glucose levels.
Celery sticks
Forms of Puffed rice
Logi · Manage Insulin Resistance
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Puffed rice is one of the 11,117 foods Logi scores when you photograph a meal — with the portion.
Nutrition Facts (per 100g)
380
Calories
85 g
Carbs
7 g
Protein
0.6 g
Fat
per 100g
| Calories | 380 kcal |
| Carbohydrates | 85 g |
| Sugars (Total) | 0.2 g |
| Natural | 0.2 g |
| Added | 0 g |
| Fiber | 1 g |
| Soluble | 0.3 g |
| Insoluble | 0.7 g |
| Protein | 7 g |
| Fat | 0.6 g |
| Saturated | 0.2 g |
| Unsaturated | 0.4 g |
| Sodium | 3 mg |
Processing Level
50%
Moderate
Why this score?
- Low fat content
- Free of added sugars
- Very high glycemic index
- Extremely high glycemic load
- Minimal fiber and nutrient density
Low-GI recipes on Logi Food Coach
Frequently Asked Questions
What is the glycemic index of Puffed rice?
Puffed rice has a glycemic index of 85 (High) and a glycemic load of 72.3 per 100 g.
Is Puffed rice good for people with insulin resistance?
Puffed rice has a high glycemic index (85) and raises blood sugar quickly. A lower-load alternative is Flaxseed crackers.
Which form of Puffed rice has the lowest glycemic load?
Among the forms of Puffed rice in this database, White chocolate with puffed rice has the lowest glycemic load (42 per 100 g).
Check Puffed rice in the Logi app, with your portion.
