Wheat
Low GI
GL 57.6 per cup (192 g) · GL 30 per 100 g
- High fiber content
- Moderate glycemic load
Wheat has a glycemic index of 41 (Low). One cup (192 g) adds a glycemic load of 57.6.
Updated Jul 12, 2026 · Sources: Logi Nutrition Team (USDA-derived composition, AI-assisted) · Not medical advice · Report an error
Instead of this
- GL 1 per 100 g Cauliflower rice offers a massive reduction in glycemic load (from 30 to 1) and a significantly lower GI, making it an excellent choice for blood sugar stability.
Finely chopped cauliflower (cauliflower rice) - GL 12.6 per 100 g Lentils provide a much lower glycemic load (7 vs 30) and a lower GI, offering more fiber and protein to slow glucose absorption.
Lentils (raw) - GL 11 per 100 g Quinoa is a nutrient-dense grain alternative that significantly lowers the glycemic load (11 vs 30) compared to wheat.
Cooked Quinoa
Forms of Wheat
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Wheat is one of the 11,117 foods Logi scores when you photograph a meal — with the portion.
Portions
| Portion | Grams | GL |
|---|---|---|
| 1 tablespoon | 12 g | 3.6 |
| 1 cup | 192 g | 57.6 |
Nutrition Facts (per 100g)
per 100g
| Calories | 340 kcal |
| Carbohydrates | 72 g |
| Sugars (Total) | 0.4 g |
| Natural | 0.4 g |
| Added | 0 g |
| Fiber | 12 g |
| Soluble | 3.6 g |
| Insoluble | 8.4 g |
| Protein | 13 g |
| Fat | 2.5 g |
| Saturated | 0.4 g |
| Unsaturated | 2.1 g |
| Sodium | 2 mg |
Processing Level
Why this score?
- High fiber content
- Good protein source
- Minimally processed
- Moderate glycemic load
- Not suitable for gluten-sensitive individuals
- Low soluble fiber
Allergens
Low-GI recipes on Logi Food Coach
Frequently Asked Questions
What is the glycemic index of Wheat?
Wheat has a glycemic index of 41 (Low). One cup (192 g) has a glycemic load of 57.6; per 100 g the glycemic load is 30.
Is Wheat good for people with insulin resistance?
Wheat has a low glycemic index (41), making it a good option for people with insulin resistance. It causes a slow, gradual rise in blood sugar.
Which form of Wheat has the lowest glycemic load?
Wheat has the lowest glycemic load of all forms of Wheat in this database (30 per 100 g).
Check Wheat in the Logi app, with your portion.
