White Rice has a high glycemic index of 73 (typical range 68 to 78). A serving of 1 cup (158 g) has a glycemic load of 32, which is high. Per 100 g it provides 130 calories, 2.7 g protein, 28.2 g carbohydrate (0.4 g fiber, 0.1 g sugars) and 0.3 g fat.
Serving used for glycemic load: 1 cup (158 g).
| Nutrient | Per 100 g | Per serving |
|---|---|---|
| Calories | 130 kcal | 205 kcal |
| Protein | 2.7 g | 4.3 g |
| Carbohydrate | 28.2 g | 44.5 g |
| Fiber | 0.4 g | 0.6 g |
| Sugars | 0.1 g | 0.1 g |
| Fat | 0.3 g | 0.4 g |
| Saturated fat | 0.1 g | 0.1 g |
| Sodium | 1 mg | 2 mg |
| Potassium | 35 mg | 55 mg |
Other grains with a lower glycemic load per serving:
| Food | GI | GL / serving |
|---|---|---|
| Millet | 71 | 28 |
| Spelt | 55 | 24 |
| Amaranth | 55 | 22 |
| Corn Flour | 70 | 20 |
| Parboiled Rice | 48 | 19 |
White Rice has a glycemic index of 73, which is high (low is 55 or under, high is 70 or over). The glycemic load of a 1 cup (158 g) serving is 32, which is high.
Glycemic load is the better guide, because it accounts for portion size. A serving of white rice has a glycemic load of 32 (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.
White Rice has 130 calories per 100 g, and about 205 calories in a 1 cup (158 g) serving.
White 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, white, long-grain, regular, enriched, cooked” (FDC 168878). 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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