Whole rye grains
Low GI
GL 39 per typical cup (150 g) · GL 26 per 100 g
- Low glycemic index
- High glycemic load per 100g
Whole rye grains has a glycemic index of 34 (Low). One typical cup (150 g) adds a glycemic load of 39.
Updated Jul 4, 2026 · Sources: Logi Nutrition Team (USDA-derived composition, AI-assisted) · Not medical advice · Report an error
Instead of this
- GL 11 per 100 g Provides a better protein-to-carbohydrate ratio and essential amino acids while maintaining a low glycemic impact.
Cooked Quinoa - GL 35 per 100 g Offers a lower glycemic load and higher antioxidant profile compared to rye kernels.
Buckwheat groats - GL 1 per 100 g Contains significantly fewer net carbohydrates and higher healthy fat content, making them superior for blood sugar management.
Chia seeds
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Whole rye grains is one of the 11,117 foods Logi scores when you photograph a meal — with the portion.
Nutrition Facts (per 100g)
per 100g
| Calories | 338 kcal |
| Carbohydrates | 75.9 g |
| Sugars (Total) | 0.9 g |
| Natural | 0.9 g |
| Added | 0 g |
| Fiber | 15.1 g |
| Soluble | 4.5 g |
| Insoluble | 10.6 g |
| Protein | 10.3 g |
| Fat | 1.6 g |
| Saturated | 0.2 g |
| Unsaturated | 1.4 g |
| Sodium | 2 mg |
Processing Level
Why this score?
- Low glycemic index
- High dietary fiber content
- High glycemic load per 100g
- High total carbohydrate content
Allergens
Low-GI recipes on Logi Food Coach
Frequently Asked Questions
What is the glycemic index of Whole rye grains?
Whole rye grains has a glycemic index of 34 (Low). One typical cup (150 g) has a glycemic load of 39; per 100 g the glycemic load is 26.
Is Whole rye grains good for people with insulin resistance?
Whole rye grains 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.
How does Whole rye grains affect blood sugar?
Whole rye grains has a glycemic load of 26 per 100g, which indicates a significant impact on blood sugar levels.
Check Whole rye grains in the Logi app, with your portion.
