Table sugar glycemic index
Table sugar has a glycemic index of 66, which is medium. A 10 g serving (2 teaspoons) has a glycemic load of 7 (low).
Also known as: sucrose, white sugar, granulated sugar
- Serving10 g
- Available carbs10 g
- Fiber0 g
- Sugars10 g
- Protein0 g
- Calories39 kcal
Serving: 2 teaspoons.
What to know
Table sugar (sucrose) averaged a medium GI of 66: it is half glucose and half fructose, and fructose barely raises blood glucose. A teaspoon has a small glycemic load; sugary drinks are where it adds up.
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 | 50 g | 33 | High |
| 100 g | 100 g | 66 | High |
| 10 g · 2 teaspoons | 10 g | 7 | Low |
| 20 g · double serving | 20 g | 13 | Medium |
What the studies found
The value of 66 is the mean calculated by the authors of the International Tables of Glycemic Index (2021) across 27 studies. Results range from 48 to 139. That spread is normal: GI changes with variety, ripeness, cooking and processing, and between labs.
Each dot is one study. Green dots followed the ISO 26642 standard method.
- 48 · n/a 2011
- 59 · Australia 2007
- 59 · Canada 1981
- 59 · Canada 1998
- 59 · USA 1986
- 60 · Australia 2016
- 60 · Australia 2014
- 60 · Korea 2012
- 61 · Australia 2007
- 61 · Canada 1998
- 62 · Germany 1977
- 64 · Germany 2004
- 65 · Canada 1985
- 66 · Germany 2002
- 66 · Canada 1998
- 68 · Canada 2011
- 68 · Canada 2011
- 69 · Canada 2011
- 78 · Korea 2012
- 81 · n/a 2016
- 82 · Italy 1989
- 84 · China 2005
- 110 · n/a 1993
- 119 · Egypt 2011
- 128 · Egypt 2013
- 132 · Egypt 2011
- 139 · Egypt 2013
Table sugar compared with other sugars & sweeteners
Lower-GI swaps
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Frequently asked questions
Is table sugar low glycemic?
No. With a GI of 66, table sugar is in the medium range (56 to 69). Low GI is 55 or less.
What is the glycemic load of table sugar?
A 10 g serving (2 teaspoons) has a glycemic load of 7, 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 table sugar?
With a GI of 66 and a low glycemic load per serving, table sugar 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 table sugar?
A 10 g serving has about 10 g of total carbohydrate, including 0 g of fiber, leaving 10 g of available carbohydrate (the part that raises blood sugar). Per 100 g: 100 g of carbohydrate.
Nutrition facts
| per 100 g | Serving (10 g) | |
|---|---|---|
| Calories | 387 kcal | 39 kcal |
| Carbohydrates | 100 g | 10 g |
| Available carbs | 100 g | 10 g |
| Fiber | 0 g | 0 g |
| Sugars | 100 g | 10 g |
| Protein | 0 g | 0 g |
| Fat | 0 g | 0 g |
Source: USDA FoodData Central, Sugars, granulated (SR Legacy, FDC 169655). 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.