Soybean pilaf
Medium GI
GL 21 per typical cup (150 g) · GL 14 per 100 g
- Moderate fiber content
- Moderate glycemic load
Soybean pilaf has a glycemic index of 55, higher than plain Soybeans (16). One typical cup (150 g) adds a glycemic load of 21.
Updated Oct 19, 2025 · Sources: Logi Nutrition Team (USDA-derived composition, AI-assisted) · Not medical advice · Report an error
Instead of this
Forms of Soybeans
- GI 16 · GL 4.8 per 100 g
Soybeans - Black soybean saladGI 15 · GL 1 per 100 g blacksalad
- GI 15 · GL 1 per 100 g sprouted
Sprouted soybeans - GI 16 · GL 2 per 100 g cooked
Whole cooked soybeans - GI 25 · GL 3 per 100 g baked
Stuffed soy - GI 33 · GL 4 per 100 g fermented
Fermented soybeans - GI 16 · GL 5 per 100 g dried
Dry soybean - +3 more
Logi · Manage Insulin Resistance
Lower your blood sugar through smarter food choices
Soybean pilaf is one of the 11,150 foods Logi scores when you photograph a meal — with the portion.
Nutrition Facts (per 100g)
per 100g
| Calories | 145 kcal |
| Carbohydrates | 25 g |
| Sugars (Total) | 1.2 g |
| Natural | 1.2 g |
| Added | 0 g |
| Fiber | 3.2 g |
| Soluble | 1 g |
| Insoluble | 2.2 g |
| Protein | 6.5 g |
| Fat | 2.5 g |
| Saturated | 0.4 g |
| Unsaturated | 1.6 g |
| Sodium | 220 mg |
Processing Level
Why this score?
- Moderate fiber content
- Good plant-based protein
- Low saturated fat
- Moderate glycemic load
- Moderate sodium content
- Refined rice base
Calculate the glycemic load of a meal with Soybean pilaf
Allergens
Low-GI recipes on Logi Food Coach
Frequently Asked Questions
What is the glycemic index of Soybean pilaf?
Soybean pilaf has a glycemic index of 55 (Moderate). One typical cup (150 g) has a glycemic load of 21; per 100 g the glycemic load is 14.
Is Soybean pilaf good for people with insulin resistance?
Soybean pilaf has a medium glycemic index (55). It fits in moderation, ideally with protein or fat; a lower-load alternative is Low-carb cauliflower rice pulao with soyabeans.
Which form of Soybeans has the lowest glycemic load?
Among the forms of Soybeans in this database, Black soybean salad has the lowest glycemic load (1 per 100 g).
Check Soybean pilaf in the Logi app, with your portion.
