Pasta & noodles Ā· Glycemic index
Do instant noodles spike blood sugar?
Yes ā instant noodles have a low GI of 51, and an 81 g serving (1 package of noodles, without the flavor packet) has a glycemic load of 23, which is high. Instant noodles have a low average GI, but one block of noodles holds a lot of refined carbohydrate and little fiber, giving it a high glycemic load.
Key numbers
- Glycemic index
- 51
- Low GI
- Glycemic load
- 23
- High GL
- Available carbs
- 46 g
- 2.3 g fiber
- Serving
- 1 package of noodles, without the flavor packet
- 81 g Ā· cooked in water
GI vs GL for instant noodles
The glycemic index (GI) compares how fast the carbohydrate in a food raises blood sugar against pure glucose (100), using a fixed amount of carbohydrate. The glycemic load (GL) adds the other half of the story ā how much carbohydrate a normal serving actually contains: GI Ć available carbs Ć· 100. For instant noodles: 51 Ć 46 g Ć· 100 ā 23.
That figure is an average reported in the 2021 international GI tables (āInstant noodles, mean of three foodsā). Instant noodles averaged 51 in the 2021 tables and 50 across four products in the 2008 tables. The USDA lists about 18 g of fat per 100 g of dry noodle block, and meals with fat are converted into blood sugar more slowly.
Eating a different amount? Work out the glycemic load of your portion.
How to eat instant noodles with less of a spike
- Cook half a block and add an egg, tofu or leftover chicken plus a big handful of vegetables.
- Make the noodles a side, not the meal: serve them with steamed greens or a salad.
- Keep a lower-GI backup in the cupboard for quick meals, such as canned chickpeas or a pouch of cooked lentils.
Lower-GI swaps
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Frequently asked questions
What is the glycemic index of instant noodles?
Instant noodles have a glycemic index of 51, which is low. That figure is an average reported in the 2021 international GI tables (āInstant noodles, mean of three foodsā). An 81 g serving (1 package of noodles, without the flavor packet) contains about 46 g of available carbohydrate, giving a glycemic load of 23 (high).
Is instant noodles good for prediabetes?
Instant noodles are a poor everyday choice for prediabetes, mainly because of how much refined carbohydrate one block contains. If you have them, use half a block and add eggs, tofu and vegetables.
Why do instant noodles have a lower GI than white bread?
Instant noodles averaged 51 in the 2021 tables, compared with 73 for white bread. The noodle blocks contain a fair amount of fat, and meals with fat are converted into blood sugar more slowly. A low GI doesn't make them a healthy staple ā one block still carries a high glycemic load.
Sources
GI values come from the international GI tables; carbohydrate and fiber per serving are calculated from USDA FoodData Central.
- 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):1625ā1632, Supplemental Table 1
- USDA FoodData Central, FDC ID 171177: Soup, ramen noodle, any flavor, dry
- Atkinson FS, Foster-Powell K, Brand-Miller JC. International tables of glycemic index and glycemic load values: 2008 ā online appendix, Table A1
- Harvard T.H. Chan School of Public Health, The Nutrition Source ā Carbohydrates and Blood Sugar
Data last checked .