Whole wheat pasta glycemic index
Whole wheat pasta has a glycemic index of 50, which is low. A 180 g serving (about 1 cup cooked) has a glycemic load of 24 (high).
Also known as: wholemeal spaghetti, whole grain pasta
- Serving180 g
- Available carbs47 g
- Fiber7 g
- Sugars1.4 g
- Protein11 g
- Calories268 kcal
Serving: about 1 cup cooked.
What to know
Whole wheat spaghetti has a GI similar to regular durum pasta (around 50), but more fiber and nutrients. The main benefit is fiber, not a lower GI.
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 | 13 g | 7 | Low |
| 100 g | 26 g | 13 | Medium |
| 180 g · about 1 cup cooked | 47 g | 24 | High |
| 360 g · double serving | 94 g | 47 | High |
What the studies found
The value of 50 is the mean calculated by the authors of the International Tables of Glycemic Index (2021) across 5 studies. Results range from 33 to 62. 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.
- 33 · Australia 1986
- 42 · Canada 1981
- 48 · Italy 2008
- 62 · Australia 2012
Whole wheat pasta compared with other pasta & noodles
Similar low-GI foods
Know the glycemic index of any meal from a photo
Tables work for single foods. The app estimates the GI and glycemic load of your whole plate, with real portions.
- Scan your plate or just describe it
- GI, glycemic load, calories and macros
- An AI nutritionist that knows your meals
Frequently asked questions
Is whole wheat pasta low glycemic?
Yes. With a GI of 50, whole wheat pasta is in the low range (55 or less).
What is the glycemic load of whole wheat pasta?
A 180 g serving (about 1 cup cooked) has a glycemic load of 24, 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 whole wheat pasta?
With a GI of 50 and a high glycemic load per serving, whole wheat pasta 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 whole wheat pasta?
A 180 g serving has about 54 g of total carbohydrate, including 7 g of fiber, leaving 47.2 g of available carbohydrate (the part that raises blood sugar). Per 100 g: 30.1 g of carbohydrate.
Nutrition facts
| per 100 g | Serving (180 g) | |
|---|---|---|
| Calories | 149 kcal | 268 kcal |
| Carbohydrates | 30 g | 54 g |
| Available carbs | 26 g | 47 g |
| Fiber | 3.9 g | 7 g |
| Sugars | 0.8 g | 1.4 g |
| Protein | 6 g | 11 g |
| Fat | 1.7 g | 3.1 g |
Source: USDA FoodData Central, Pasta, whole-wheat, cooked (Includes foods for USDA's Food Distribution Program) (SR Legacy, FDC 168910). 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.