Brown rice glycemic index
Brown rice has a glycemic index of 66, which is medium. A 150 g serving (about 1 cup cooked) has a glycemic load of 24 (high).
Also known as: whole grain rice
- Serving150 g
- Available carbs36 g
- Fiber2.4 g
- Sugars0.4 g
- Protein4.1 g
- Calories185 kcal
Serving: about 1 cup cooked.
What to know
Brown rice keeps its bran, so it has more fiber, magnesium and B vitamins than white rice, but its GI is only somewhat lower and varies by variety. Portion size still matters most.
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 | 12 g | 8 | Low |
| 100 g | 24 g | 16 | Medium |
| 150 g · about 1 cup cooked | 36 g | 24 | High |
| 300 g · double serving | 72 g | 48 | High |
What the studies found
The value of 66 is the median of 9 published measurements in the International Tables of Glycemic Index (2021). Results range from 48 to 95. 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.
- 48 · USA 2006
- 52 · Germany 1980
- 58 · India 2017
- 65 · Australia 2013
- 66 · Canada 1981
- 72 · Australia 2005
- 79 · Malaysia 2011
- 87 · China 2005
- 95 · USA 2012
Brown rice compared with other grains & rice
Lower-GI swaps
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 brown rice low glycemic?
No. With a GI of 66, brown rice is in the medium range (56 to 69). Low GI is 55 or less.
What is the glycemic load of brown rice?
A 150 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 brown rice?
With a GI of 66 and a high glycemic load per serving, brown rice 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 brown rice?
A 150 g serving has about 38 g of total carbohydrate, including 2.4 g of fiber, leaving 36 g of available carbohydrate (the part that raises blood sugar). Per 100 g: 25.6 g of carbohydrate.
Nutrition facts
| per 100 g | Serving (150 g) | |
|---|---|---|
| Calories | 123 kcal | 185 kcal |
| Carbohydrates | 26 g | 38 g |
| Available carbs | 24 g | 36 g |
| Fiber | 1.6 g | 2.4 g |
| Sugars | 0.2 g | 0.4 g |
| Protein | 2.7 g | 4.1 g |
| Fat | 1 g | 1.5 g |
Source: USDA FoodData Central, Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program) (SR Legacy, FDC 169704). 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.