Sticky rice glycemic index
Sticky rice has a glycemic index of 90, which is high. A 150 g serving (about 1 cup cooked) has a glycemic load of 27 (high).
Also known as: glutinous rice, sweet rice
- Serving150 g
- Available carbs30 g
- Fiber1.5 g
- Sugars0.1 g
- Protein3 g
- Calories146 kcal
Serving: about 1 cup cooked.
What to know
Glutinous rice is almost pure amylopectin, a starch that digests very quickly, so it is one of the highest-GI rices. Keep portions small and pair it with protein and vegetables.
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 | 10 g | 9 | Low |
| 100 g | 20 g | 18 | Medium |
| 150 g · about 1 cup cooked | 30 g | 27 | High |
| 300 g · double serving | 60 g | 54 | High |
What the studies found
The value of 90 is the median of 8 published measurements in the International Tables of Glycemic Index (2021). Results range from 50 to 98. 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.
- 50 · China 2005
- 86 · Japan 2003
- 87 · China 2005
- 88 · China 2005
- 92 · UK 2009
- 94 · Thailand 2000
- 94 · Thailand 2000
- 98 · Thailand 2001
Sticky rice compared with other grains & rice
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Frequently asked questions
Is sticky rice low glycemic?
No. With a GI of 90, sticky rice is in the high range (70 or more). Low GI is 55 or less.
What is the glycemic load of sticky rice?
A 150 g serving (about 1 cup cooked) has a glycemic load of 27, 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 sticky rice?
With a GI of 90 and a high glycemic load per serving, sticky 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 sticky rice?
A 150 g serving has about 32 g of total carbohydrate, including 1.5 g of fiber, leaving 30.2 g of available carbohydrate (the part that raises blood sugar). Per 100 g: 21.1 g of carbohydrate.
Nutrition facts
| per 100 g | Serving (150 g) | |
|---|---|---|
| Calories | 97 kcal | 146 kcal |
| Carbohydrates | 21 g | 32 g |
| Available carbs | 20 g | 30 g |
| Fiber | 1 g | 1.5 g |
| Sugars | 0.1 g | 0.1 g |
| Protein | 2 g | 3 g |
| Fat | 0.2 g | 0.3 g |
Source: USDA FoodData Central, Rice, white, glutinous, unenriched, cooked (SR Legacy, FDC 169711). 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.