Home › Food list › Medium Grain Rice
Medium Grain Rice has a medium glycemic index of 68 (typical range 62 to 74). A serving of 1 cup (186 g) has a glycemic load of 36, which is high. Per 100 g it provides 130 calories, 2.4 g protein, 28.6 g carbohydrate (0.3 g fiber, 0 g sugars) and 0.2 g fat.
Serving used for glycemic load: 1 cup (186 g).
| Nutrient | Per 100 g | Per serving |
|---|---|---|
| Calories | 130 kcal | 242 kcal |
| Protein | 2.4 g | 4.4 g |
| Carbohydrate | 28.6 g | 53.2 g |
| Fiber | 0.3 g | 0.6 g |
| Sugars | 0 g | 0 g |
| Fat | 0.2 g | 0.4 g |
| Saturated fat | 0.1 g | 0.1 g |
| Sodium | 0 mg | 0 mg |
| Potassium | 29 mg | 54 mg |
Other grains with a lower glycemic load per serving:
| Food | GI | GL / serving |
|---|---|---|
| Brown Rice | 68 | 33 |
| White Rice | 73 | 32 |
| Millet | 71 | 28 |
| Spelt | 55 | 24 |
| Amaranth | 55 | 22 |
Medium Grain 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 (186 g) serving is 36, which is high.
Glycemic load is the better guide, because it accounts for portion size. A serving of medium grain rice has a glycemic load of 36 (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.
Medium Grain Rice has 130 calories per 100 g, and about 242 calories in a 1 cup (186 g) serving.
Medium Grain Rice is NOVA group 1: unprocessed or minimally processed.
Photograph your plate, scan a barcode or say what you ate. NutriOptio grades every food for glycemic load, Nutri-Score and processing, weighted to your goal.
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, white, medium-grain, enriched, cooked” (FDC 168880). 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.
Glycemic load explainedGlycemic index guideNutri-ScoreNOVAAll foods