Pasta is one of the surprises of the glycemic index. Regular wheat spaghetti tests low at 49, and cooked al dente it drops to 38. The pastas that test high are the gluten-free ones: corn pasta (78) and brown rice pasta (92). The catch with all pasta is portion size, which pushes a typical bowl into a medium-to-high GL.
Below are GI and GL values for 14 pastas and noodles, the swaps that matter most, and a shopping list you can print.
- Pasta GI table
- What makes pasta lower
- Best and worst picks
- Smart swaps
- Shopping list
- Tips
- FAQ
- Printable
Lowest GI: spaghetti cooked al dente (38)
Highest: brown rice pasta (92)
Easiest win: cook it al dente. Same pasta, GI 49 → 38.
Glycemic index of pasta and noodles: 14 compared
| Pasta or noodle | GI | GL | Serving | Fits these plans | |
|---|---|---|---|---|---|
 |
Spaghetti, al dente Firm to the bite |
38 | 18 | 180 g cooked | Low-GI, South Beach P2, Mediterranean |
 |
Ravioli, meat-filled | 39 | 15 | 180 g | Low-GI, South Beach P2, Mediterranean |
 |
Glass noodles (mung bean) Lowest-GI gluten-free option |
39 | 18 | 180 g cooked | Low-GI, South Beach P2, Mediterranean |
 |
Fettuccine, egg | 40 | 18 | 180 g cooked | Low-GI, South Beach P2, Mediterranean |
 |
Spaghetti, whole wheat | 42 | 17 | 180 g cooked | Low-GI, South Beach P2, Mediterranean |
 |
Macaroni | 47 | 23 | 180 g cooked | Low-GI, South Beach P2, Mediterranean |
 |
Instant ramen Lower than you’d guess |
47 | 19 | 180 g cooked | Low-GI |
|
Spaghetti, white Average across cooking times |
49 | 24 | 180 g cooked | Low-GI, South Beach P2, Mediterranean |
 |
Rice noodles / vermicelli | 53 | 21 | 180 g cooked | Low-GI |
 |
Udon noodles | 62 | 30 | 180 g cooked | — |
 |
Mac and cheese, boxed | 64 | 33 | 180 g | — |
 |
Gnocchi Made from potato |
68 | 33 | 180 g | — |
 |
Corn pasta, gluten-free | 78 | 33 | 180 g cooked | — |
 |
Brown rice pasta Highest GI here |
92 | 35 | 180 g cooked | — |
Sorted lowest to highest GI. GI: low 55 or less, medium 56–69, high 70+. GL per serving: low 10 or less, medium 11–19, high 20+. 180 g cooked is about 1¼ cups, or roughly 70 g (2½ oz) dry. No pasta fits keto or Atkins Phase 1.
What makes one pasta lower than another
How it’s made. Wheat pasta is dense durum semolina pressed into a tight structure, with the starch trapped in a protein network that digests slowly. That’s why white spaghetti (49) tests so much lower than white bread (75) made from similar wheat.
Cooking time. The longer pasta cooks, the more that structure softens. Al dente spaghetti tests at 38. Cooked longer, the average is 49, and well-done pasta has tested as high as 61.
Gluten-free isn’t lower. Without gluten holding the starch in place, corn pasta (78) and brown rice pasta (92) digest fast. Mung bean glass noodles (39) are the exception.
Portion size. A 1¼-cup serving holds 40–50 g of carbs, so even low-GI pasta carries a medium-to-high GL. Restaurant plates are often twice that. Instant ramen’s surprisingly low score comes partly from the fat in the fried noodles, which doesn’t make it a good pick.
Best and worst picks
Best picks (GI 55 or less)
- Spaghetti, al dente (38)
- Ravioli, meat-filled (39)
- Glass noodles (39)
- Egg fettuccine (40)
- Whole wheat spaghetti (42)
- Macaroni (47)
- White spaghetti (49)
- Rice noodles (53)
Middle of the road
- Udon (62)
- Boxed mac and cheese (64)
- Gnocchi (68)
Limit (GI 70 or more)
- Brown rice pasta (92)
- Corn pasta (78)
Smart swaps
| Instead of | Try | The difference |
|---|---|---|
| Soft-cooked spaghetti | Spaghetti cooked al dente | GI 49 → 38 |
| Brown rice or corn pasta (gluten-free) | Mung bean glass noodles | GI 78–92 → 39 |
| Udon | Glass noodles | GI 62 → 39 |
| Gnocchi | Ravioli | GI 68 → 39 |
| Boxed mac and cheese | Homemade with macaroni cooked al dente | GI 64 → 47 |
Low-GI pasta shopping list
- Durum wheat spaghetti and shapes
- Whole wheat spaghetti
- Egg fettuccine
- Mung bean glass noodles
- Fresh or frozen meat-filled ravioli
Reading the label:
- Look for “durum wheat semolina” as the first ingredient.
- “Gluten-free” pasta is usually rice or corn, and both test high. If you need gluten-free, glass noodles made from mung bean starch are the lowest option here.
- Check the cooking time on the box, then plan to cook it a minute or two less.
Tips to help you succeed
- Cook it al dente. I start tasting two minutes before the package time. It should still have a little bite in the center.
- Make vegetables half the bowl. I bulk up pasta dishes with zucchini, spinach, or mushrooms so the pasta itself stays close to one serving.
- Add protein. A meat sauce, chicken, shrimp, or beans slows how fast the carbs reach your bloodstream.
- Measure the dry pasta. About 70 g (2½ oz) dry makes one serving. Most of us cook twice that per person.
- Don’t fear leftovers. Like rice, pasta that’s been cooked and chilled forms some resistant starch, which may soften its effect a little.
How I cook pasta
I buy plain durum wheat pasta and cook it al dente, usually with a meat or bean sauce and plenty of vegetables. Gnocchi and boxed mac and cheese are occasional comfort food rather than weeknight staples.
Frequently asked questions
Is pasta low glycemic?
Most wheat pasta is. Spaghetti, macaroni, and fettuccine test between 38 and 49. Because a serving holds a lot of carbs, though, the GL is medium to high, so portion size matters as much as the pasta you pick.
Is whole wheat pasta lower glycemic than white?
A little. Whole wheat spaghetti tests at 42 versus an average of 49 for white. Cooking either one al dente makes a bigger difference than switching between them. Whole wheat’s main advantage is extra fiber.
Does cooking pasta al dente really lower its GI?
Yes. Al dente spaghetti tests at 38, while longer-cooked spaghetti averages 49 and has tested as high as 61. Softer pasta is easier to digest, so it raises blood sugar faster.
Is gluten-free pasta low glycemic?
Usually not. Corn pasta tests at 78 and brown rice pasta at 92, both in the high range. Mung bean glass noodles, at 39, are the low-GI gluten-free choice on this list.
Can you eat pasta on South Beach or keto?
South Beach Phase 1 excludes pasta. From Phase 2, whole wheat pasta cooked al dente is back in moderation. Pasta doesn’t fit keto: a single serving has 40–50 g of carbs.
Printable pasta list
A free one-page version of this list is coming soon. For the full printable set covering every food group, see the glycemic index food lists at Health List Now.
GI values vary between tests. This page is general information, not medical advice. Last reviewed October 2026.