Spaghetti glycemic index
Spaghetti has a glycemic index of 47, which is low. A 180 g serving (about 1 cup cooked) has a glycemic load of 25 (high).
Also known as: pasta, white pasta, durum wheat pasta
- Serving180 g
- Available carbs52 g
- Fiber3.2 g
- Sugars1 g
- Protein10 g
- Calories284 kcal
Serving: about 1 cup cooked.
What to know
Durum wheat spaghetti averaged a low GI of 47 across 11 studies: the dense pasta structure slows digestion. Cook it al dente, since overcooking raises the GI, and keep an eye on portion size.
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 | 15 g | 7 | Low |
| 100 g | 29 g | 14 | Medium |
| 180 g · about 1 cup cooked | 52 g | 25 | High |
| 360 g · double serving | 105 g | 49 | High |
What the studies found
The value of 47 is the mean calculated by the authors of the International Tables of Glycemic Index (2021) across 19 studies. Results are fairly consistent (33 to 54).
Each dot is one study. Green dots followed the ISO 26642 standard method.
- 33 · Denmark 1988
- 35 · Denmark 1990
- 38 · Australia 1986
- 39 · France 1988
- 42 · Israel 1988
- 42 · Italy 1985
- 43 · Canada 1983
- 44 · Canada 1999
- 45 · Canada 2001
- 45 · Canada 1990
- 46 · Japan 2003
- 46 · France 1988
- 48 · Canada 2001
- 48 · Sweden 1991
- 48 · Canada 1983
- 48 · Germany 1980
- 49 · Australia 1996
- 50 · Canada 1981
- 54 · Sweden 1991
Spaghetti compared with other pasta & noodles
Similar low-GI foods
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Frequently asked questions
Is spaghetti low glycemic?
Yes. With a GI of 47, spaghetti is in the low range (55 or less).
What is the glycemic load of spaghetti?
A 180 g serving (about 1 cup cooked) has a glycemic load of 25, 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 spaghetti?
With a GI of 47 and a high glycemic load per serving, spaghetti 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 spaghetti?
A 180 g serving has about 56 g of total carbohydrate, including 3.2 g of fiber, leaving 52.4 g of available carbohydrate (the part that raises blood sugar). Per 100 g: 30.9 g of carbohydrate.
Nutrition facts
| per 100 g | Serving (180 g) | |
|---|---|---|
| Calories | 158 kcal | 284 kcal |
| Carbohydrates | 31 g | 56 g |
| Available carbs | 29 g | 52 g |
| Fiber | 1.8 g | 3.2 g |
| Sugars | 0.6 g | 1 g |
| Protein | 5.8 g | 10 g |
| Fat | 0.9 g | 1.7 g |
Source: USDA FoodData Central, Pasta, cooked, enriched, without added salt (SR Legacy, FDC 169737). 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.