Zatarain's Red Beans & Rice Mix
High GI
GL 19 per 100 g
- Contains some fiber
- High sodium content
Zatarain's Red Beans & Rice Mix has a glycemic index of 75 (High).
Updated Jul 12, 2026 · Sources: Logi Nutrition Team (USDA-derived composition, AI-assisted) · Not medical advice · Report an error
Instead of this
- GL 4 per 100 g Lentil stew provides a similar savory, hearty profile to red beans and rice but with a significantly lower GL of 4 compared to 19, leading to a much smaller blood sugar spike.
Lentil and vegetable stew - GL 5 per 100 g This curry offers a satisfying, fiber-rich alternative to the rice mix with a GL of 5, which helps maintain stable glucose levels compared to the high-glycemic Zatarain's.
Eggplant and chickpea curry - GL 10 per 100 g This mix retains the grain-based texture of the original dish while using quinoa and black beans to lower the GL to 10, offering a more blood-sugar-friendly version of a classic bean and grain meal.
Cooked quinoa and black beans blend - GL 1 per 100 g Cauliflower rice is an excellent low-carb substitute for the rice component, drastically reducing the GL from 19 to 1, which effectively minimizes the glycemic impact of the meal.
Finely chopped cauliflower (cauliflower rice)
Logi · Manage Insulin Resistance
Lower your blood sugar through smarter food choices
Zatarain's Red Beans & Rice Mix is one of the 11,117 foods Logi scores when you photograph a meal — with the portion.
Nutrition Facts (per 100g)
per 100g
| Calories | 120 kcal |
| Carbohydrates | 25 g |
| Sugars (Total) | 1 g |
| Natural | 0.5 g |
| Added | 0.5 g |
| Fiber | 2.5 g |
| Soluble | 0.8 g |
| Insoluble | 1.8 g |
| Protein | 3.5 g |
| Fat | 0.5 g |
| Saturated | 0.1 g |
| Unsaturated | 0.4 g |
| Sodium | 480 mg |
Processing Level
Why this score?
- Contains some fiber
- Low in saturated fat
- High sodium content
- High glycemic index and load
- Processed ingredients
Low-GI recipes on Logi Food Coach
Frequently Asked Questions
What is the glycemic index of Zatarain's Red Beans & Rice Mix?
Zatarain's Red Beans & Rice Mix has a glycemic index of 75 (High) and a glycemic load of 19 per 100 g.
Is Zatarain's Red Beans & Rice Mix good for people with insulin resistance?
Zatarain's Red Beans & Rice Mix has a high glycemic index (75) and raises blood sugar quickly. A lower-load alternative is Lentil and vegetable stew.
How does Zatarain's Red Beans & Rice Mix affect blood sugar?
Zatarain's Red Beans & Rice Mix has a glycemic load of 19 per 100g, which indicates a moderate impact on blood sugar levels.
Check Zatarain's Red Beans & Rice Mix in the Logi app, with your portion.
