Udon noodles glycemic index
Udon noodles has a glycemic index of 57, which is medium. A 180 g serving (about 1 cup cooked) has a glycemic load of 30 (high).
Also known as: udon
- Serving180 g
- Available carbs52 g
- Fiber3.2 g
- Sugars1 g
- Protein10 g
- Calories284 kcal
Serving: about 1 cup cooked.
What to know
Udon are thick wheat noodles with a medium GI. A bowl of udon soup is mostly noodles, so add tofu, egg or vegetables to balance it.
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 | 8 | Low |
| 100 g | 29 g | 17 | Medium |
| 180 g · about 1 cup cooked | 52 g | 30 | High |
| 360 g · double serving | 105 g | 60 | High |
What the studies found
The value of 57 is the median of 3 published measurements in the International Tables of Glycemic Index (2021). Results are fairly consistent (48 to 62).
Each dot is one study. Green dots followed the ISO 26642 standard method.
- 48 · Japan 2003
- 57 · Korea 2018
- 62 · Australia 2001
Udon noodles compared with other pasta & noodles
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Frequently asked questions
Is udon noodles low glycemic?
No. With a GI of 57, udon noodles is in the medium range (56 to 69). Low GI is 55 or less.
What is the glycemic load of udon noodles?
A 180 g serving (about 1 cup cooked) has a glycemic load of 30, 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 udon noodles?
With a GI of 57 and a high glycemic load per serving, udon 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 udon noodles?
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.