Rye sourdough
Low GI
GL 9.5 per piece (45 g) · GL 21 per 100 g
- Moderate fiber content
- Moderate sodium content
Rye sourdough has a glycemic index of 48 (Low). One piece (45 g) adds a glycemic load of 9.5.
Reviewed Aug 7, 2026 · Sources: Logi Nutrition Team (USDA-derived composition, AI-assisted, human-reviewed) · Not medical advice · Report an error
Instead of this
- GL 2.7 per 100 g Flaxseed crackers offer a significantly lower glycemic load (2 vs 21) and GI, providing a much steadier blood sugar response while maintaining a similar crunchy texture.
Flaxseed crackers - GL 1 per 100 g These cauliflower cubes offer a dramatic reduction in glycemic impact (GL 1 vs 21), making them an excellent low-carb swap for bread-based meals.
Cauliflower bread cubes (cauliflower and eggs)
Forms of Rye sourdough
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Rye sourdough is one of the 11,117 foods Logi scores when you photograph a meal — with the portion.
Portions
| Portion | Grams | GL |
|---|---|---|
| 1 slice | 45 g | 9.5 |
| 2 slices | 90 g | 18.9 |
Nutrition Facts (per 100g)
per 100g
| Calories | 220 kcal |
| Carbohydrates | 44 g |
| Sugars (Total) | 1.2 g |
| Natural | 1.2 g |
| Added | 0 g |
| Fiber | 5.5 g |
| Soluble | 1.7 g |
| Insoluble | 3.8 g |
| Protein | 6.5 g |
| Fat | 1.2 g |
| Saturated | 0.2 g |
| Unsaturated | 1 g |
| Sodium | 500 mg |
Processing Level
Why this score?
- Moderate fiber content
- Lower glycemic index than white bread
- Contains beneficial fermentation products
- Moderate sodium content
- Processed grain product
- Not gluten-free
Low-GI recipes on Logi Food Coach
Frequently Asked Questions
What is the glycemic index of Rye sourdough?
Rye sourdough has a glycemic index of 48 (Low). One piece (45 g) has a glycemic load of 9.5; per 100 g the glycemic load is 21.
Is Rye sourdough good for people with insulin resistance?
Rye sourdough has a low glycemic index (48), making it a good option for people with insulin resistance. It causes a slow, gradual rise in blood sugar.
Which form of Rye sourdough has the lowest glycemic load?
Rye sourdough has the lowest glycemic load of all forms of Rye sourdough in this database (21 per 100 g).
Check Rye sourdough in the Logi app, with your portion.
