Whole rye
Low GI
GL 37.5 per typical cup (150 g) · GL 25 per 100 g
- High fiber content
- Average glycemic load
Whole rye has a glycemic index of 34, the same as plain Whole Rye Grain (34). One typical cup (150 g) adds a glycemic load of 37.5.
Updated Dec 10, 2025 · Sources: Logi Nutrition Team (USDA-derived composition, AI-assisted) · Not medical advice · Report an error
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Forms of Whole Rye Grain
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Whole rye is one of the 11,150 foods Logi scores when you photograph a meal — with the portion.
Nutrition Facts (per 100g)
per 100g
| Calories | 335 kcal |
| Carbohydrates | 74 g |
| Sugars (Total) | 1 g |
| Natural | 1 g |
| Added | 0 g |
| Fiber | 15 g |
| Soluble | 4.5 g |
| Insoluble | 10.5 g |
| Protein | 10 g |
| Fat | 2.5 g |
| Saturated | 0.3 g |
| Unsaturated | 2.2 g |
| Sodium | 2 mg |
Processing Level
Why this score?
- High fiber content
- Low glycemic index
- Low sugar content
- Average glycemic load
- Relatively high carbohydrate content
- Possible moderate level of processing
Calculate the glycemic load of a meal with Whole rye
Allergens
Low-GI recipes on Logi Food Coach
Frequently Asked Questions
What is the glycemic index of Whole rye?
Whole rye has a glycemic index of 34 (Low). One typical cup (150 g) has a glycemic load of 37.5; per 100 g the glycemic load is 25.
Is Whole rye good for people with insulin resistance?
Whole rye 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 Whole Rye Grain has the lowest glycemic load?
Among the forms of Whole Rye Grain in this database, Whole Rye Grain has the lowest glycemic load (19 per 100 g).
Check Whole rye in the Logi app, with your portion.
