Gluten-free bread glycemic index
Gluten-free bread has a glycemic index of 59, which is medium. A 30 g serving (1 slice) has a glycemic load of 7 (low).
Also known as: GF bread
- Serving30 g
- Available carbs12 g
- Fiber1.3 g
- Sugars1.1 g
- Protein1.3 g
- Calories74 kcal
Serving: 1 slice.
What to know
Gluten-free breads are often made from rice flour and starches, so their GI varies widely, and some tested very high. Versions with seeds, psyllium, buckwheat or legume flours tend to be lower.
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 | 21 g | 12 | Medium |
| 100 g | 42 g | 24 | High |
| 30 g · 1 slice | 12 g | 7 | Low |
| 60 g · double serving | 25 g | 15 | Medium |
What the studies found
The value of 59 is the mean calculated by the authors of the International Tables of Glycemic Index (2021) across 5 studies. Results range from 48 to 131. That spread is normal: GI changes with variety, ripeness, cooking and processing, and between labs.
Each dot is one study. Green dots followed the ISO 26642 standard method.
- 48 · Brazil 2011
- 69 · Thailand 2020
- 72 · UK 2000
- 81 · UK 2000
- 131 · Thailand 2020
Gluten-free bread compared with other bread & bakery
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Frequently asked questions
Is gluten-free bread low glycemic?
No. With a GI of 59, gluten-free bread is in the medium range (56 to 69). Low GI is 55 or less.
What is the glycemic load of gluten-free bread?
A 30 g serving (1 slice) 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 gluten-free bread?
With a GI of 59 and a low glycemic load per serving, gluten-free bread 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 gluten-free bread?
A 30 g serving has about 14 g of total carbohydrate, including 1.3 g of fiber, leaving 12.5 g of available carbohydrate (the part that raises blood sugar). Per 100 g: 45.8 g of carbohydrate.
Nutrition facts
| per 100 g | Serving (30 g) | |
|---|---|---|
| Calories | 248 kcal | 74 kcal |
| Carbohydrates | 46 g | 14 g |
| Available carbs | 42 g | 12 g |
| Fiber | 4.3 g | 1.3 g |
| Sugars | 3.5 g | 1.1 g |
| Protein | 4.3 g | 1.3 g |
| Fat | 5.2 g | 1.6 g |
Source: USDA FoodData Central, Bread, gluten-free, white, made with rice flour, corn starch, and/or tapioca (SR Legacy, FDC 174100). 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.