Pasta (white, boiled al dente): GI, GL, Carbs & Blood Sugar Impact

Glycemic index of pasta (49), glycemic load, carbs per cup, al dente vs well-done, and how pasta fits a diabetes-friendly diet.

Category: Grains & Starches · Nutrition data source: USDA FoodData Central · GI source: International Tables of GI & GL Values / University of Sydney · Last verified:

49 Glycemic Index Low

20.0 Estimated GL 1 cup cooked (140 g)

43.3 g Carbohydrate per 1 cup cooked (140 g)

2.5 g Fiber per 1 cup cooked (140 g)

Does Pasta Raise Blood Sugar?

Pasta often surprises people: the dense starch matrix and al dente cooking keep the published GI near 49, lower than bread or rice of similar weight. But “lower” still means carbohydrate — a cup of cooked pasta carries about 43 g of it, and over-cooked pasta tests higher.

How to Eat It

Cook al dente, keep the portion to about a cup, and load the plate with vegetables and protein (chicken, seafood, beans) so pasta is a component rather than the whole meal.

Nutrition Facts (Pasta (white, boiled al dente))

Nutrient	Per 100 g	Per serving
Calories	158 kcal	221 kcal
Carbohydrate	30.9 g	43.3 g
Fiber	1.8 g	2.5 g
Sugars	0.6 g	0.8 g
Protein	5.8 g	8.1 g
Fat	0.9 g	1.3 g

Source: USDA FoodData Central (generic food item, per 100 g edible portion). Values may differ from brand-specific products.

Glycemic Index

Published GI: 49 (typical value).
Reported range: 42-58.
Evidence level: Moderate.
Note: Al dente cooking and the dense starch matrix keep pasta lower than bread or rice of similar weight.

Sources: International Tables of Glycemic Index and Glycemic Load Values (2008/2021); University of Sydney GI Database (glycemicindex.com). GI values are reported relative to a glucose reference.

Learn more: What is GI? · What is GL? · GI vs GL

Estimated Glycemic Load

GL ≈ 20.0 per 1 cup cooked (140 g).

Calculation: GI (49) × available carbohydrate per serving (40.7 g = 30.9 g − 1.8 g fiber) ÷ 100. Calculated by DMSafeHaven; formula per standard published GL methodology.

Diabetes consideration: Pasta often surprises people by testing lower than other refined starches - but 'lower' still means carbohydrate; portion and sauce matter.

What can change the impact?

Cooking time (al dente < well done)
Whole-wheat vs. white
Sauce composition
Portion size

GI values can vary with variety, ripeness, preparation and testing conditions. The value above is a typical published figure, not a universal prediction for every individual or every serving.

DMSafeHaven provides educational information based on publicly available nutrition databases and published research. It is not a substitute for individualized medical advice. Nutrition values: USDA FoodData Central (CC0). GI values: published tables (see methodology). GI/GL estimates do not predict any individual's glucose response — test your own blood glucose with your care team's guidance.