Rice noodles glycemic index
Rice noodles has a glycemic index of 48, which is low. A 180 g serving (about 1 cup cooked) has a glycemic load of 20 (high).
Also known as: rice vermicelli, pad thai noodles, pho noodles
- Serving180 g
- Available carbs41 g
- Fiber1.8 g
- Sugars0.1 g
- Protein3.2 g
- Calories194 kcal
Serving: about 1 cup cooked.
What to know
Rice noodles tested low GI on average, lower than cooked rice itself, because the starch is compacted during manufacture. Dried noodles tested higher than fresh ones.
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 | 12 g | 6 | Low |
| 100 g | 23 g | 11 | Medium |
| 180 g · about 1 cup cooked | 41 g | 20 | High |
| 360 g · double serving | 83 g | 40 | High |
What the studies found
The value of 48 is the median of 8 published measurements in the International Tables of Glycemic Index (2021). Results are fairly consistent (40 to 61).
Each dot is one study. Green dots followed the ISO 26642 standard method.
- 40 · Australia 2000
- 41 · Philippines 1992
- 45 · Philippines 1992
- 47 · Philippines 1992
- 50 · Japan 2010
- 55 · Japan 2010
- 59 · China 1992
- 61 · Thailand 2000
Rice noodles compared with other pasta & noodles
Similar low-GI foods
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Frequently asked questions
Is rice noodles low glycemic?
Yes. With a GI of 48, rice noodles is in the low range (55 or less).
What is the glycemic load of rice noodles?
A 180 g serving (about 1 cup cooked) has a glycemic load of 20, 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 rice noodles?
With a GI of 48 and a high glycemic load per serving, rice 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 rice noodles?
A 180 g serving has about 43 g of total carbohydrate, including 1.8 g of fiber, leaving 41.4 g of available carbohydrate (the part that raises blood sugar). Per 100 g: 24 g of carbohydrate.
Nutrition facts
| per 100 g | Serving (180 g) | |
|---|---|---|
| Calories | 108 kcal | 194 kcal |
| Carbohydrates | 24 g | 43 g |
| Available carbs | 23 g | 41 g |
| Fiber | 1 g | 1.8 g |
| Sugars | 0 g | 0.1 g |
| Protein | 1.8 g | 3.2 g |
| Fat | 0.2 g | 0.4 g |
Source: USDA FoodData Central, Rice noodles, cooked (SR Legacy, FDC 168914). 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.