Parboiled rice glycemic index
Parboiled rice has a glycemic index of 64, which is medium. A 150 g serving (about 1 cup cooked) has a glycemic load of 24 (high).
Also known as: converted rice
- Serving150 g
- Available carbs38 g
- Fiber1.4 g
- Sugars0.2 g
- Protein4.4 g
- Calories185 kcal
Serving: about 1 cup cooked.
What to know
Parboiling (steaming rice in its husk before milling) changes the starch structure, so parboiled rice usually has a lower GI than regular white rice of the same variety.
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 | 25 g | 16 | Medium |
| 150 g · about 1 cup cooked | 38 g | 24 | High |
| 300 g · double serving | 76 g | 48 | High |
What the studies found
The value of 64 is the mean calculated by the authors of the International Tables of Glycemic Index (2021) across 21 studies. Results range from 38 to 99. 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.
- 38 · USA 1977
- 43 · Denmark 1990
- 44 · Denmark 1991
- 47 · Denmark 1991
- 48 · Canada 1985
- 51 · Canada 2010
- 51 · USA 1981
- 53 · Italy 2009
- 54 · n/a 2011
- 57 · Norway 2019
- 57 · New Zealand 2013
- 64 · n/a 2000
- 67 · Italy 2009
- 68 · n/a 2000
- 72 · New Zealand 2013
- 72 · USA 1980
- 74 · n/a 2000
- 75 · n/a 2000
- 87 · Australia 1991
- 88 · India 2019
- 99 · India 1997
Parboiled rice compared with other grains & rice
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Frequently asked questions
Is parboiled rice low glycemic?
No. With a GI of 64, parboiled rice is in the medium range (56 to 69). Low GI is 55 or less.
What is the glycemic load of parboiled 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 parboiled rice?
With a GI of 64 and a high glycemic load per serving, parboiled 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 parboiled rice?
A 150 g serving has about 39 g of total carbohydrate, including 1.4 g of fiber, leaving 37.8 g of available carbohydrate (the part that raises blood sugar). Per 100 g: 26.1 g of carbohydrate.
Nutrition facts
| per 100 g | Serving (150 g) | |
|---|---|---|
| Calories | 123 kcal | 185 kcal |
| Carbohydrates | 26 g | 39 g |
| Available carbs | 25 g | 38 g |
| Fiber | 0.9 g | 1.4 g |
| Sugars | 0.1 g | 0.2 g |
| Protein | 2.9 g | 4.4 g |
| Fat | 0.4 g | 0.6 g |
Source: USDA FoodData Central, Rice, white, long-grain, parboiled, enriched, cooked (SR Legacy, FDC 169708). 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.