10 foods · 7 low GI
Glycemic index of pasta & noodles
Durum wheat pasta is one of the few low-GI refined carbohydrates: its dense structure slows digestion. Cook it al dente and watch the portion, because a big plate still carries a high glycemic load. Gnocchi, udon and gluten-free pastas tend to be higher.
| Serving | Level | |||
|---|---|---|---|---|
| Spaghettipasta | 47 | 25 | 180 g | Low |
| Rice noodlesrice vermicelli | 48 | 20 | 180 g | Low |
| Whole wheat pastawholemeal spaghetti | 50 | 24 | 180 g | Low |
| Instant noodlesramen | 51 | 23 | 80 g | Low |
| Macaronielbow macaroni | 52 | 27 | 180 g | Low |
| Pennepenne pasta | 52 | 27 | 180 g | Low |
| Soba noodlesbuckwheat noodles | 53 | 21 | 180 g | Low |
| Udon noodlesudon | 57 | 30 | 180 g | Medium |
| Gluten-free pastarice pasta | 58 | 24 | 180 g | Medium |
| Gnocchipotato gnocchi | 68 | 22 | 180 g | Medium |
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Other categories
Fruits25 foodsVegetables & tubers32 foodsGrains & rice20 foodsBread & bakery17 foodsBreakfast cereals7 foodsLegumes13 foodsDairy & plant milks9 foodsNuts & seeds8 foodsSnacks & crackers8 foodsSweets & desserts18 foodsSugars & sweeteners8 foodsDrinks11 foodsDishes8 foodsMeat, fish & eggs8 foodsOils & fats2 foods
Sources: Atkinson FS et al. International tables of glycemic index and glycemic load values 2021. Am J Clin Nutr. 2021;114(5):1625–1632 · USDA FoodData Central · Methodology & sources · Data last reviewed 2026-09-29.