Brown Rice has a medium glycemic index of 68 (typical range 62 to 74). A serving of 1 cup (202 g) has a glycemic load of 33, which is high. Per 100 g it provides 123 calories, 2.7 g protein, 25.6 g carbohydrate (1.6 g fiber, 0.2 g sugars) and 1 g fat.
Serving used for glycemic load: 1 cup (202 g).
| Nutrient | Per 100 g | Per serving |
|---|---|---|
| Calories | 123 kcal | 248 kcal |
| Protein | 2.7 g | 5.5 g |
| Carbohydrate | 25.6 g | 51.7 g |
| Fiber | 1.6 g | 3.2 g |
| Sugars | 0.2 g | 0.5 g |
| Fat | 1 g | 2 g |
| Saturated fat | 0.3 g | 0.5 g |
| Sodium | 4 mg | 8 mg |
| Potassium | 86 mg | 174 mg |
Other grains with a lower glycemic load per serving:
| Food | GI | GL / serving |
|---|---|---|
| White Rice | 73 | 32 |
| Millet | 71 | 28 |
| Spelt | 55 | 24 |
| Amaranth | 55 | 22 |
| Corn Flour | 70 | 20 |
Brown Rice has a glycemic index of 68, which is medium (low is 55 or under, high is 70 or over). The glycemic load of a 1 cup (202 g) serving is 33, which is high.
Glycemic load is the better guide, because it accounts for portion size. A serving of brown rice has a glycemic load of 33 (high). Eating it with protein, fat or fiber slows absorption further. This is general information, not medical advice; people with diabetes should follow their clinician's guidance.
Brown Rice has 123 calories per 100 g, and about 248 calories in a 1 cup (202 g) serving.
Brown Rice is NOVA group 1: unprocessed or minimally processed.
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Open the free web appGlycemic index: NutriOptio's reference table, compiled from the University of Sydney GI database and the international tables of glycemic index and glycemic load; the range reflects variation across studies, ripeness and preparation. Nutrition: USDA FoodData Central, SR Legacy, “Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)” (FDC 169704). Glycemic load = GI × available carbohydrate (carbohydrate minus fiber) per serving ÷ 100. Nutri-Score computed with the 2017 general-food algorithm. NOVA group 1 follows from the NOVA definition: a whole food, only cleaned, dried or cooked.
General information, not medical advice.
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