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.
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, record FDC ID 169730 ("Pasta, fresh-refrigerated, spinach, cooked"). 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.
- 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.
Frequently Asked Questions
What is the GI of Pasta (white, boiled al dente)?
The typical published GI of Pasta (white, boiled al dente) is 49, with a reported range of 42-58 (evidence level: Moderate).
How many carbohydrates are in Pasta (white, boiled al dente)?
About 43.3 g per 1 cup cooked (140 g) (30.9 g per 100 g), including 2.5 g of fiber.
Is Pasta (white, boiled al dente) suitable for people with diabetes?
Pasta often surprises people by testing lower than other refined starches - but 'lower' still means carbohydrate; portion and sauce matter.
What is the estimated glycemic load of Pasta (white, boiled al dente)?
About 20.0 per 1 cup cooked (140 g), calculated as GI × available carbohydrate ÷ 100. See the methodology for the exact formula.