White rice glycemic index
White rice has a glycemic index of 72, which is high. A 150 g serving (about 1 cup cooked) has a glycemic load of 30 (high).
Also known as: long-grain white rice, boiled rice, steamed rice
- Serving150 g
- Available carbs42 g
- Fiber0.6 g
- Sugars0.1 g
- Protein4 g
- Calories195 kcal
Serving: about 1 cup cooked.
What to know
White rice varies more than almost any food: from 43 to over 90 depending on the variety and cooking. Long-grain and higher-amylose rice (basmati, parboiled) digest more slowly than sticky, short-grain or jasmine rice. Cooking, cooling and reheating rice also lowers its impact.
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 | 14 g | 10 | Low |
| 100 g | 28 g | 20 | High |
| 150 g · about 1 cup cooked | 42 g | 30 | High |
| 300 g · double serving | 83 g | 60 | High |
What the studies found
The value of 72 is the median of 21 published measurements in the International Tables of Glycemic Index (2021). Results range from 17 to 114. 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.
- 17 · Turkey 1998
- 43 · France 1991
- 47 · France 1991
- 52 · France 1988
- 57 · Canada 1983
- 64 · Italy 2009
- 70 · India 2012
- 70 · Pakistan 1992
- 70 · Korea 2018
- 72 · India 2012
- 72 · Canada 1981
- 72 · Indonesia 2019
- 77 · India 2014
- 77 · India 2012
- 80 · India 2017
- 81 · India 2013
- 83 · China 2005
- 89 · Italy 1986
- 92 · Japan 2008
- 96 · Singapore 2013
- 114 · Kenya 1996
White rice compared with other grains & rice
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Frequently asked questions
Is white rice low glycemic?
No. With a GI of 72, white rice is in the high range (70 or more). Low GI is 55 or less.
What is the glycemic load of white rice?
A 150 g serving (about 1 cup cooked) has a glycemic load of 30, 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 white rice?
With a GI of 72 and a high glycemic load per serving, white 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 white rice?
A 150 g serving has about 42 g of total carbohydrate, including 0.6 g of fiber, leaving 41.7 g of available carbohydrate (the part that raises blood sugar). Per 100 g: 28.2 g of carbohydrate.
Nutrition facts
| per 100 g | Serving (150 g) | |
|---|---|---|
| Calories | 130 kcal | 195 kcal |
| Carbohydrates | 28 g | 42 g |
| Available carbs | 28 g | 42 g |
| Fiber | 0.4 g | 0.6 g |
| Sugars | 0.1 g | 0.1 g |
| Protein | 2.7 g | 4 g |
| Fat | 0.3 g | 0.4 g |
Source: USDA FoodData Central, Rice, white, long-grain, regular, enriched, cooked (SR Legacy, FDC 168878). 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.