Pumpkin glycemic index
Pumpkin has a glycemic index of 53, which is low. A 80 g serving (1 side portion) has a glycemic load of 2 (low).
Also known as: butternut squash, squash
- Serving80 g
- Available carbs3 g
- Fiber0.9 g
- Sugars1.7 g
- Protein0.6 g
- Calories16 kcal
Serving: 1 side portion.
What to know
Pumpkin and butternut squash sit around the low-to-medium GI border, but they are low in carbohydrate, so a normal portion has a very small glycemic load.
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 | 1.9 g | 1 | Low |
| 100 g | 3.8 g | 2 | Low |
| 80 g · 1 side portion | 3 g | 2 | Low |
| 160 g · double serving | 6.1 g | 3 | Low |
What the studies found
The value of 53 is the median of 5 published measurements in the International Tables of Glycemic Index (2021). Results are fairly consistent (51 to 75).
Each dot is one study. Green dots followed the ISO 26642 standard method.
- 51 · Australia 2006
- 52 · Korea 2018
- 53 · Korea 2018
- 66 · Jamaica 2005
- 75 · South Africa 1984
Pumpkin compared with other vegetables & tubers
Similar low-GI foods
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Frequently asked questions
Is pumpkin low glycemic?
Yes. With a GI of 53, pumpkin is in the low range (55 or less).
What is the glycemic load of pumpkin?
A 80 g serving (1 side portion) has a glycemic load of 2, 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 pumpkin?
With a GI of 53 and a low glycemic load per serving, pumpkin 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 pumpkin?
A 80 g serving has about 3.9 g of total carbohydrate, including 0.9 g of fiber, leaving 3 g of available carbohydrate (the part that raises blood sugar). Per 100 g: 4.9 g of carbohydrate.
Nutrition facts
| per 100 g | Serving (80 g) | |
|---|---|---|
| Calories | 20 kcal | 16 kcal |
| Carbohydrates | 4.9 g | 3.9 g |
| Available carbs | 3.8 g | 3 g |
| Fiber | 1.1 g | 0.9 g |
| Sugars | 2.1 g | 1.7 g |
| Protein | 0.7 g | 0.6 g |
| Fat | 0.1 g | 0.1 g |
Source: USDA FoodData Central, Pumpkin, cooked, boiled, drained, without salt (SR Legacy, FDC 168449). 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.