Basmati rice
Medium GI
GL 87.1 per cup (195 g) · GL 44.7 per 100 g
- Low fat content
- High glycemic load
Basmati rice has a glycemic index of 58 (Moderate). One cup (195 g) adds a glycemic load of 87.1.
Reviewed Aug 6, 2026 · Sources: USDA FoodData Central #2512381 , Logi Nutrition Team · Not medical advice · Report an error
Instead of this
- GL 1 per 100 g It has a significantly lower glycemic load and is packed with antioxidants and fiber, making it ideal for insulin management.
Finely chopped cauliflower (cauliflower rice) - GL 11 per 100 g Quinoa provides a higher fiber and protein content, which slows down digestion and prevents sharp blood sugar spikes.
Cooked Quinoa - GL 20 per 100 g The high soluble fiber content helps improve insulin sensitivity and provides a more sustained energy release compared to white basmati rice.
Pearl barley
Forms of Basmati rice
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Basmati rice is one of the 11,117 foods Logi scores when you photograph a meal — with the portion.
Portions
| Portion | Grams | GL |
|---|---|---|
| 1 tablespoon | 12 g | 5.4 |
| 1 cup | 195 g | 87.1 |
Nutrition Facts (per 100g)
per 100g
| Calories | 350 kcal |
| Carbohydrates | 77 g |
| Sugars (Total) | 0.1 g |
| Natural | 0.1 g |
| Added | 0 g |
| Fiber | 2.2 g |
| Soluble | 0.44 g |
| Insoluble | 1.76 g |
| Protein | 7.8 g |
| Fat | 0.6 g |
| Saturated | 0.1 g |
| Unsaturated | 0.5 g |
| Sodium | 5 mg |
Processing Level
Why this score?
- Low fat content
- No added sugars
- Good protein source for a grain
- High glycemic load
- Low fiber content
- Rapid insulin spike potential
Allergens
No EU-14 allergen listed
Recipes with Basmati rice
Frequently Asked Questions
What is the glycemic index of Basmati rice?
Basmati rice has a glycemic index of 58 (Moderate). One cup (195 g) has a glycemic load of 87.1; per 100 g the glycemic load is 44.7.
Is Basmati rice good for people with insulin resistance?
Basmati rice has a medium glycemic index (58). It fits in moderation, ideally with protein or fat; a lower-load alternative is Finely chopped cauliflower (cauliflower rice).
Which form of Basmati rice has the lowest glycemic load?
Among the forms of Basmati rice in this database, Brown basmati rice cooked has the lowest glycemic load (13 per 100 g).
Check Basmati rice in the Logi app, with your portion.
