Custard glycemic index
Custard has a glycemic index of 33, which is low. A 100 g serving (1 small cup) has a glycemic load of 7 (low).
Also known as: vanilla pudding, custard pudding
- Serving100 g
- Available carbs20 g
- Fiber0 g
- Sugars15 g
- Protein2 g
- Calories89 kcal
Serving: 1 small cup.
What to know
Milk-based custards averaged a low GI of 33. The milk protein and fat slow digestion, but the sugar content still counts toward the glycemic load.
Glycemic load by portion size
GI stays the same whatever you eat, but glycemic load scales with the amount: eating twice as much doubles the effect on blood sugar.
| Amount | Available carbs | Glycemic load | |
|---|---|---|---|
| 50 g | 10 g | 3 | Low |
| 100 g | 20 g | 7 | Low |
| 200 g · double serving | 40 g | 13 | Medium |
What the studies found
The value of 33 is the mean calculated by the authors of the International Tables of Glycemic Index (2021) across 4 studies.
Custard compared with other sweets & desserts
Similar low-GI foods
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Frequently asked questions
Is custard low glycemic?
Yes. With a GI of 33, custard is in the low range (55 or less).
What is the glycemic load of custard?
A 100 g serving (1 small cup) has a glycemic load of 7, which is low. Glycemic load combines GI with the amount of carbohydrate in the portion: 10 or less is low, 11 to 19 medium and 20 or more high.
Can people with diabetes eat custard?
With a GI of 33 and a low glycemic load per serving, custard usually fits a diabetes-friendly diet in normal portions. Everyone responds differently, so talk to your doctor or dietitian about your plan.
How many carbs are in custard?
A 100 g serving has about 20 g of total carbohydrate, including 0 g of fiber, leaving 20.2 g of available carbohydrate (the part that raises blood sugar). Per 100 g: 20.2 g of carbohydrate.
Nutrition facts
| per 100 g | Serving (100 g) | |
|---|---|---|
| Calories | 89 kcal | 89 kcal |
| Carbohydrates | 20 g | 20 g |
| Available carbs | 20 g | 20 g |
| Fiber | 0 g | 0 g |
| Sugars | 15 g | 15 g |
| Protein | 2 g | 2 g |
| Fat | 0 g | 0 g |
Source: USDA FoodData Central, Puddings, vanilla, ready-to-eat, fat free (SR Legacy, FDC 168797). Available carbohydrate = total carbohydrate minus fiber.
Sources: Atkinson FS, Brand-Miller JC, Foster-Powell K, Buyken AE, Goletzke J. International tables of glycemic index and glycemic load values 2021: a systematic review. Am J Clin Nutr. 2021;114(5):1625–1632. USDA FoodData Central. How we calculate each value: Methodology & sources.
Data last reviewed 2026-09-29.