Instant noodles glycemic index
Instant noodles has a glycemic index of 51, which is low. A 80 g serving (1 packet, dry) has a glycemic load of 23 (high).
Also known as: ramen, cup noodles, maggi noodles
- Serving80 g
- Available carbs46 g
- Fiber2.3 g
- Sugars1.6 g
- Protein8.1 g
- Calories352 kcal
Serving: 1 packet, dry.
What to know
Instant noodles averaged a low GI of 51 because they are fried in oil, but a packet is high in refined carbohydrate and salt. Adding an egg and vegetables improves the meal.
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 | 29 g | 15 | Medium |
| 100 g | 57 g | 29 | High |
| 80 g · 1 packet, dry | 46 g | 23 | High |
| 160 g · double serving | 92 g | 47 | High |
What the studies found
The value of 51 is the mean calculated by the authors of the International Tables of Glycemic Index (2021) across 3 studies. Results are fairly consistent (48 to 52).
Each dot is one study. Green dots followed the ISO 26642 standard method.
- 48 · Canada 1992
- 52 · Australia 2008
Instant noodles compared with other pasta & noodles
Similar low-GI foods
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Frequently asked questions
Is instant noodles low glycemic?
Yes. With a GI of 51, instant noodles is in the low range (55 or less).
What is the glycemic load of instant noodles?
A 80 g serving (1 packet, dry) has a glycemic load of 23, 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 instant noodles?
With a GI of 51 and a high glycemic load per serving, instant noodles 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 instant noodles?
A 80 g serving has about 48 g of total carbohydrate, including 2.3 g of fiber, leaving 45.9 g of available carbohydrate (the part that raises blood sugar). Per 100 g: 60.3 g of carbohydrate.
Nutrition facts
| per 100 g | Serving (80 g) | |
|---|---|---|
| Calories | 440 kcal | 352 kcal |
| Carbohydrates | 60 g | 48 g |
| Available carbs | 57 g | 46 g |
| Fiber | 2.9 g | 2.3 g |
| Sugars | 2 g | 1.6 g |
| Protein | 10 g | 8.1 g |
| Fat | 18 g | 14 g |
Source: USDA FoodData Central, Soup, ramen noodle, any flavor, dry (SR Legacy, FDC 171177). 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.