Rye flour
Low GI
GL 24 per cup (112 g) · GL 21.4 per 100 g
- High fiber content
- Moderate glycemic load
Rye flour has a glycemic index of 34 (Low). One cup (112 g) adds a glycemic load of 24.
Reviewed Aug 6, 2026 · Sources: USDA FoodData Central #2512375 , Logi Nutrition Team · Not medical advice · Report an error
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Forms of Rye flour
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Rye flour is one of the 11,150 foods Logi scores when you photograph a meal — with the portion.
Portions
| Portion | Grams | GL |
|---|---|---|
| 1 teaspoon | 2 g | 0.5 |
| 1 tablespoon | 7 g | 1.5 |
| 1 cup | 112 g | 24 |
Nutrition Facts (per 100g)
per 100g
| Calories | 338 kcal |
| Carbohydrates | 76 g |
| Sugars (Total) | 1.1 g |
| Natural | 1.1 g |
| Added | 0 g |
| Fiber | 13 g |
| Soluble | 4 g |
| Insoluble | 9 g |
| Protein | 10 g |
| Fat | 1.7 g |
| Saturated | 0.2 g |
| Unsaturated | 1.5 g |
| Sodium | 2 mg |
Processing Level
Why this score?
- High fiber content
- Low glycemic index
- Good source of plant protein
- Moderate glycemic load
- Lightly processed
- Contains gluten
Calculate the glycemic load of a meal with Rye flour
Allergens
Recipes with Rye flour
Frequently Asked Questions
What is the glycemic index of Rye flour?
Rye flour has a glycemic index of 34 (Low). One cup (112 g) has a glycemic load of 24; per 100 g the glycemic load is 21.4.
Is Rye flour good for people with insulin resistance?
Rye flour has a low glycemic index (34), making it a good option for people with insulin resistance. It causes a slow, gradual rise in blood sugar.
Which form of Rye flour has the lowest glycemic load?
Rye flour has the lowest glycemic load of all forms of Rye flour in this database (21.4 per 100 g).
Check Rye flour in the Logi app, with your portion.
