Gluten-free pasta glycemic index
Gluten-free pasta has a glycemic index of 58, which is medium. A 180 g serving (about 1 cup cooked) has a glycemic load of 24 (high).
Also known as: rice pasta, corn pasta
- Serving180 g
- Available carbs42 g
- Fiber8.6 g
- Sugars—
- Protein4.7 g
- Calories227 kcal
Serving: about 1 cup cooked.
What to know
Gluten-free pastas averaged a medium GI of 58 across 9 products, higher than durum wheat pasta. Legume-based pastas (lentil, chickpea) are usually 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 | 12 g | 7 | Low |
| 100 g | 23 g | 13 | Medium |
| 180 g · about 1 cup cooked | 42 g | 24 | High |
| 360 g · double serving | 83 g | 48 | High |
What the studies found
The value of 58 is the mean calculated by the authors of the International Tables of Glycemic Index (2021) across 9 studies.
Gluten-free pasta compared with other pasta & noodles
Lower-GI swaps
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Frequently asked questions
Is gluten-free pasta low glycemic?
No. With a GI of 58, gluten-free pasta is in the medium range (56 to 69). Low GI is 55 or less.
What is the glycemic load of gluten-free pasta?
A 180 g serving (about 1 cup cooked) has a glycemic load of 24, which is high. 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 pasta?
With a GI of 58 and a high glycemic load per serving, gluten-free pasta is best eaten in smaller portions alongside protein, fat or vegetables, or swapped for a lower-GI option. Everyone responds differently, so talk to your doctor or dietitian about your plan.
How many carbs are in gluten-free pasta?
A 180 g serving has about 50 g of total carbohydrate, including 8.6 g of fiber, leaving 41.6 g of available carbohydrate (the part that raises blood sugar). Per 100 g: 27.9 g of carbohydrate.
Nutrition facts
| per 100 g | Serving (180 g) | |
|---|---|---|
| Calories | 126 kcal | 227 kcal |
| Carbohydrates | 28 g | 50 g |
| Available carbs | 23 g | 42 g |
| Fiber | 4.8 g | 8.6 g |
| Sugars | — | — |
| Protein | 2.6 g | 4.7 g |
| Fat | 0.7 g | 1.3 g |
Source: USDA FoodData Central, Pasta, gluten-free, corn, cooked (SR Legacy, FDC 168900). 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.