Rye flour
Low GI
GL 29.1 per cup (112 g) · GL 26 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 29.1.
Reviewed Aug 6, 2026 · Sources: USDA FoodData Central #2512375 , Logi Nutrition Team · Not medical advice · Report an error
Instead of this
- GL 1 per 100 g Almond flour has a significantly lower GL of 1 compared to 26, offering a much more stable blood sugar response.
Almond flour - GL 4.5 per 100 g Lupin flour is an excellent low-glycemic alternative with a GL of 2, compared to the high GL of 26 in rye flour.
Lupin flour - GL 4.3 per 100 g Chia seed powder offers a much lower glycemic impact with a GL of 4.35, helping to prevent blood sugar spikes.
Chia Seed Powder
Forms of Rye flour
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Rye flour is one of the 11,117 foods Logi scores when you photograph a meal — with the portion.
Portions
| Portion | Grams | GL |
|---|---|---|
| 1 teaspoon | 2 g | 0.6 |
| 1 tablespoon | 7 g | 1.8 |
| 1 cup | 112 g | 29.1 |
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
Low-GI recipes on Logi Food Coach
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 29.1; per 100 g the glycemic load is 26.
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?
Among the forms of Rye flour in this database, Rye flour dough has the lowest glycemic load (23 per 100 g).
Check Rye flour in the Logi app, with your portion.
