Whole grain
Low GI
GL 34 per 100 g
- High fiber content
- Moderate glycemic load
Whole grain has a glycemic index of 50, lower than plain Grain (55).
Updated Jul 13, 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 34 to 1) and a much 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 significantly lower glycemic load (7 vs 34) and a much lower GI, offering a more stable energy release than whole grains.
Lentils (raw) - GL 8 per 100 g Chickpeas have a much lower glycemic load (8 vs 34) and a lower GI, which helps prevent the sharp blood sugar spikes associated with higher-GL grains.
Chickpeas
Forms of Grain
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Whole grain is one of the 11,117 foods Logi scores when you photograph a meal — with the portion.
Nutrition Facts (per 100g)
per 100g
| Calories | 340 kcal |
| Carbohydrates | 68 g |
| Sugars (Total) | 1 g |
| Natural | 1 g |
| Added | 0 g |
| Fiber | 10 g |
| Soluble | 3 g |
| Insoluble | 7 g |
| Protein | 12 g |
| Fat | 3 g |
| Saturated | 0.5 g |
| Unsaturated | 2.5 g |
| Sodium | 5 mg |
Processing Level
Why this score?
- High fiber content
- Rich in vitamins and minerals
- Low added sugar
- Moderate glycemic load
- Contains gluten (for some grains)
Low-GI recipes on Logi Food Coach
Frequently Asked Questions
What is the glycemic index of Whole grain?
Whole grain has a glycemic index of 50 (Low) and a glycemic load of 34 per 100 g.
Is Whole grain good for people with insulin resistance?
Whole grain has a low glycemic index (50), making it a good option for people with insulin resistance. It causes a slow, gradual rise in blood sugar.
Which form of Grain has the lowest glycemic load?
Whole grain has the lowest glycemic load of all forms of Grain in this database (34 per 100 g).
Check Whole grain in the Logi app, with your portion.
