Sultanas
Medium GI
GL 77.2 per typical cup (150 g) · GL 51.5 per 100 g
- Provides fiber
- Very high glycemic load
Sultanas has a glycemic index of 65 (Moderate). One typical cup (150 g) adds a glycemic load of 77.2.
Updated Jul 12, 2026 · Sources: Logi Nutrition Team (USDA-derived composition, AI-assisted) · Not medical advice · Report an error
Instead of this
- GL 3 per 100 g Raspberries offer a significantly lower glycemic impact (GI 25, GL 3) compared to sultanas, providing a much steadier blood sugar response.
Fresh whole raspberries - GL 2.1 per 100 g Walnuts provide healthy fats and fiber with a minimal glycemic impact (GL 1), offering a much more stable alternative to the high-sugar content of sultanas.
Raw, unsalted walnuts - GL 1 per 100 g Pumpkin seeds are an excellent low-glycemic swap (GL 1) that adds crunch and satiety without the blood sugar spike associated with dried fruit.
Whole pumpkin seeds
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Sultanas is one of the 11,117 foods Logi scores when you photograph a meal — with the portion.
Nutrition Facts (per 100g)
per 100g
| Calories | 299 kcal |
| Carbohydrates | 79.2 g |
| Sugars (Total) | 59.2 g |
| Natural | 59.2 g |
| Added | 0 g |
| Fiber | 3.7 g |
| Soluble | 1.1 g |
| Insoluble | 2.6 g |
| Protein | 3.1 g |
| Fat | 0.5 g |
| Saturated | 0.1 g |
| Unsaturated | 0.4 g |
| Sodium | 11 mg |
Processing Level
Why this score?
- Provides fiber
- No added sugars
- Contains some protein
- Very high glycemic load
- Very high total sugars
- Moderate glycemic index
Allergens
No EU-14 allergen listed
Low-GI recipes on Logi Food Coach
Frequently Asked Questions
What is the glycemic index of Sultanas?
Sultanas has a glycemic index of 65 (Moderate). One typical cup (150 g) has a glycemic load of 77.2; per 100 g the glycemic load is 51.5.
Is Sultanas good for people with insulin resistance?
Sultanas has a medium glycemic index (65). It fits in moderation, ideally with protein or fat; a lower-load alternative is Fresh whole raspberries.
How does Sultanas affect blood sugar?
Sultanas has a glycemic load of 51.5 per 100g, which indicates a significant impact on blood sugar levels.
Check Sultanas in the Logi app, with your portion.
