Whole grain wheat roll with pumpkin seeds
Low GI
GL 12 per piece (60 g) · GL 20 per 100 g
- Moderate fiber content
- Moderate glycemic load
Whole grain wheat roll with pumpkin seeds has a glycemic index of 50, lower than plain Roll (75). One piece (60 g) adds a glycemic load of 12.
Updated Jul 12, 2026 · Sources: Logi Nutrition Team (USDA-derived composition, AI-assisted) · Not medical advice · Report an error
Instead of this
- GL 2.7 per 100 g Flaxseed crackers offer a similar crunchy texture and grain-like experience with a significantly lower GL of 2 compared to 20.
Flaxseed crackers - GL 1 per 100 g Cauliflower flats serve as an excellent low-carb bread alternative, reducing the GL from 20 to 1.
Cauliflower rounds (baked, made from riced cauliflower and eggs)
Forms of Roll
- RollGI 75 · GL 38 per 100 g
- High protein rollGI 45 · GL 14 per 100 g high protein
- GI 45 · GL 17 per 100 g oat seed
Oatmeal and seed bun - GI 50 · GL 20 per 100 g fitness
Fitness triangle roll - GI 50 · GL 24 per 100 g graham
Graham Roll - Mini Kornspitz rollGI 50 · GL 24 per 100 g kornspitz
- Tomato sauce rollGI 75 · GL 30 per 100 g savory
- +9 more
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Whole grain wheat roll with pumpkin seeds is one of the 11,117 foods Logi scores when you photograph a meal — with the portion.
Portions
| Portion | Grams | GL |
|---|---|---|
| 1 medium roll | 60 g | 12 |
Nutrition Facts (per 100g)
per 100g
| Calories | 250 kcal |
| Carbohydrates | 40 g |
| Sugars (Total) | 2 g |
| Natural | 2 g |
| Added | 0 g |
| Fiber | 7 g |
| Soluble | 2.1 g |
| Insoluble | 4.9 g |
| Protein | 10 g |
| Fat | 6 g |
| Saturated | 1 g |
| Unsaturated | 5 g |
| Sodium | 400 mg |
Processing Level
Why this score?
- Moderate fiber content
- Low saturated fat
- Moderate protein
- Moderate glycemic load
- Contains added sugars
- High sodium
Allergens
Low-GI recipes on Logi Food Coach
Frequently Asked Questions
What is the glycemic index of Whole grain wheat roll with pumpkin seeds?
Whole grain wheat roll with pumpkin seeds has a glycemic index of 50 (Low). One piece (60 g) has a glycemic load of 12; per 100 g the glycemic load is 20.
Is Whole grain wheat roll with pumpkin seeds good for people with insulin resistance?
Whole grain wheat roll with pumpkin seeds 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 Roll has the lowest glycemic load?
Among the forms of Roll in this database, High protein roll has the lowest glycemic load (14 per 100 g).
Check Whole grain wheat roll with pumpkin seeds in the Logi app, with your portion.
