Instant rice glycemic index
Instant rice has a glycemic index of 60, which is medium. A 150 g serving (about 1 cup cooked) has a glycemic load of 24 (high).
Also known as: minute rice, microwave rice
- Serving150 g
- Available carbs39 g
- Fiber0.9 g
- Sugars0 g
- Protein3.3 g
- Calories186 kcal
Serving: about 1 cup cooked.
What to know
Instant white rice averaged a medium GI of 60 across 12 tests, but individual products ranged widely. Brown instant rice tested lower on average.
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 | 13 g | 8 | Low |
| 100 g | 26 g | 16 | Medium |
| 150 g · about 1 cup cooked | 39 g | 24 | High |
| 300 g · double serving | 79 g | 47 | High |
What the studies found
The value of 60 is the mean calculated by the authors of the International Tables of Glycemic Index (2021) across 12 studies. Results range from 46 to 87. 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.
- 46 · China 2005
- 46 · Canada 1986
- 87 · China 2005
- 87 · Australia 1984
Instant rice compared with other grains & rice
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Frequently asked questions
Is instant rice low glycemic?
No. With a GI of 60, instant rice is in the medium range (56 to 69). Low GI is 55 or less.
What is the glycemic load of instant 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 instant rice?
With a GI of 60 and a high glycemic load per serving, instant 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 instant rice?
A 150 g serving has about 40 g of total carbohydrate, including 0.9 g of fiber, leaving 39.3 g of available carbohydrate (the part that raises blood sugar). Per 100 g: 26.8 g of carbohydrate.
Nutrition facts
| per 100 g | Serving (150 g) | |
|---|---|---|
| Calories | 124 kcal | 186 kcal |
| Carbohydrates | 27 g | 40 g |
| Available carbs | 26 g | 39 g |
| Fiber | 0.6 g | 0.9 g |
| Sugars | 0 g | 0 g |
| Protein | 2.2 g | 3.3 g |
| Fat | 0.5 g | 0.8 g |
Source: USDA FoodData Central, Rice, white, long-grain, precooked or instant, enriched, prepared (SR Legacy, FDC 169710). 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.