High-fructose corn syrup glycemic index
High-fructose corn syrup has a glycemic index of 56, which is medium. A 20 g serving (1 tablespoon) has a glycemic load of 9 (low).
Also known as: HFCS, corn syrup, glucose-fructose syrup
- Serving20 g
- Available carbs15 g
- Fiber0 g
- Sugars15 g
- Protein0 g
- Calories56 kcal
Serving: 1 tablespoon.
What to know
High-fructose corn syrup has a medium GI, similar to table sugar, since both are roughly half glucose and half fructose. It is found mostly in soft drinks and processed foods.
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 | 38 g | 21 | High |
| 100 g | 76 g | 43 | High |
| 20 g · 1 tablespoon | 15 g | 9 | Low |
| 40 g · double serving | 30 g | 17 | Medium |
What the studies found
The value comes from a single published measurement in the International Tables of Glycemic Index (2021), so treat it as a guide.
High-fructose corn syrup compared with other sugars & sweeteners
Lower-GI swaps
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Frequently asked questions
Is high-fructose corn syrup low glycemic?
No. With a GI of 56, high-fructose corn syrup is in the medium range (56 to 69). Low GI is 55 or less.
What is the glycemic load of high-fructose corn syrup?
A 20 g serving (1 tablespoon) has a glycemic load of 9, 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 high-fructose corn syrup?
With a GI of 56 and a low glycemic load per serving, high-fructose corn syrup 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 high-fructose corn syrup?
A 20 g serving has about 15 g of total carbohydrate, including 0 g of fiber, leaving 15.2 g of available carbohydrate (the part that raises blood sugar). Per 100 g: 76 g of carbohydrate.
Nutrition facts
| per 100 g | Serving (20 g) | |
|---|---|---|
| Calories | 281 kcal | 56 kcal |
| Carbohydrates | 76 g | 15 g |
| Available carbs | 76 g | 15 g |
| Fiber | 0 g | 0 g |
| Sugars | 76 g | 15 g |
| Protein | 0 g | 0 g |
| Fat | 0 g | 0 g |
Source: USDA FoodData Central, Syrups, corn, high-fructose (SR Legacy, FDC 169659). 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.