Polenta glycemic index
Polenta has a glycemic index of 69, which is medium. A 40 g serving (dry, makes about 1 cup cooked) has a glycemic load of 21 (high).
Also known as: cornmeal, grits
- Serving40 g
- Available carbs30 g
- Fiber1.6 g
- Sugars0.6 g
- Protein2.8 g
- Calories148 kcal
Serving: dry, makes about 1 cup cooked (dry weight).
What to know
Polenta made from fine cornmeal has a medium GI. Coarser, stone-ground cornmeal and firmer polenta that has set and been grilled digest more slowly than soft, instant polenta.
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 | 26 | High |
| 100 g | 76 g | 52 | High |
| 40 g · dry, makes about 1 cup cooked | 30 g | 21 | High |
| 80 g · double serving | 60 g | 42 | High |
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.
Polenta compared with other grains & rice
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Frequently asked questions
Is polenta low glycemic?
No. With a GI of 69, polenta is in the medium range (56 to 69). Low GI is 55 or less.
What is the glycemic load of polenta?
A 40 g serving (dry, makes about 1 cup cooked) has a glycemic load of 21, 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 polenta?
With a GI of 69 and a high glycemic load per serving, polenta 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 polenta?
A 40 g serving has about 32 g of total carbohydrate, including 1.6 g of fiber, leaving 30.2 g of available carbohydrate (the part that raises blood sugar). Per 100 g: 79.5 g of carbohydrate.
Nutrition facts
| per 100 g | Serving (40 g) | |
|---|---|---|
| Calories | 370 kcal | 148 kcal |
| Carbohydrates | 79 g | 32 g |
| Available carbs | 76 g | 30 g |
| Fiber | 3.9 g | 1.6 g |
| Sugars | 1.6 g | 0.6 g |
| Protein | 7.1 g | 2.8 g |
| Fat | 1.8 g | 0.7 g |
Source: USDA FoodData Central, Cornmeal, degermed, enriched, yellow (SR Legacy, FDC 168867). 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.