Rye pasta
GI 45 · LowGL 29 / 100 g7/10
Low GI
45 GI
GL 29 per 100 g
Logi score 7/10
- High fiber content
- Moderate processing level
Rye pasta has a glycemic index of 45 (Low).
Updated Aug 20, 2026 · Sources: Logi Nutrition Team (USDA-derived composition, AI-assisted) · Not medical advice · Report an error
Instead of this
- GL 0.5 per 100 g Zucchini noodles offer a massive reduction in glycemic load (0.5 vs 29) and GI, making them an excellent low-carb alternative for pasta dishes.
Spiralized zucchini - GL 12 per 100 g Lentil pasta provides a significantly lower GI (22 vs 45) and GL (12 vs 29) while maintaining a similar pasta-like texture and experience.
Lentil pasta - GL 19 per 100 g Chickpea fusilli is a protein-rich alternative that offers a lower GI (35 vs 45) and GL (19 vs 29) compared to rye pasta.
Chickpea fusilli
Forms of Rye pasta
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Rye pasta is one of the 11,117 foods Logi scores when you photograph a meal — with the portion.
Nutrition Facts (per 100g)
330
Calories
65 g
Carbs
11 g
Protein
2.5 g
Fat
per 100g
| Calories | 330 kcal |
| Carbohydrates | 65 g |
| Sugars (Total) | 2.5 g |
| Natural | 2.5 g |
| Added | 0 g |
| Fiber | 8 g |
| Soluble | 2.5 g |
| Insoluble | 5.5 g |
| Protein | 11 g |
| Fat | 2.5 g |
| Saturated | 0.4 g |
| Unsaturated | 2.1 g |
| Sodium | 5 mg |
Processing Level
55%
Moderate
Why this score?
- High fiber content
- Lower glycemic index than wheat pasta
- Good protein source
- Moderate processing level
- Moderate glycemic load
- Contains gluten
Low-GI recipes on Logi Food Coach
Frequently Asked Questions
What is the glycemic index of Rye pasta?
Rye pasta has a glycemic index of 45 (Low) and a glycemic load of 29 per 100 g.
Is Rye pasta good for people with insulin resistance?
Rye pasta has a low glycemic index (45), making it a good option for people with insulin resistance. It causes a slow, gradual rise in blood sugar.
Which form of Rye pasta has the lowest glycemic load?
Rye pasta has the lowest glycemic load of all forms of Rye pasta in this database (29 per 100 g).
Check Rye pasta in the Logi app, with your portion.
