Black rice
Low GI
GL 20.7 per cup (195 g) · GL 10.6 per 100 g
- Low glycemic index
- High total carbohydrate content
Black rice has a glycemic index of 42, lower than plain Cooked white rice (73). One cup (195 g) adds a glycemic load of 20.7.
Updated Jul 4, 2026 · Sources: Logi Nutrition Team (USDA-derived composition, AI-assisted) · Not medical advice · Report an error
Forms of Cooked white rice
Logi · Manage Insulin Resistance
Lower your blood sugar through smarter food choices
Black rice is one of the 11,150 foods Logi scores when you photograph a meal — with the portion.
Portions
| Portion | Grams | GL |
|---|---|---|
| 1 cup | 195 g | 20.7 |
Nutrition Facts (per 100g)
per 100g
| Calories | 118.2 kcal |
| Carbohydrates | 25.34 g |
| Sugars (Total) | 0.24 g |
| Natural | 0.2 g |
| Added | 0 g |
| Fiber | 1.66 g |
| Soluble | 0.5 g |
| Insoluble | 1.2 g |
| Protein | 2.87 g |
| Fat | 0.84 g |
| Saturated | 0.17 g |
| Unsaturated | 0.67 g |
| Sodium | 5 mg |
Processing Level
Why this score?
- Low glycemic index
- Good source of protein and fiber
- Contains antioxidant-rich anthocyanins
- High total carbohydrate content
- Moderate glycemic load per serving
Calculate the glycemic load of a meal with Black rice
Allergens
No EU-14 allergen listed
Low-GI recipes on Logi Food Coach
Frequently Asked Questions
What is the glycemic index of Black rice?
Black rice has a glycemic index of 42 (Low). One cup (195 g) has a glycemic load of 20.7; per 100 g the glycemic load is 10.6.
Is Black rice good for people with insulin resistance?
Black rice has a low glycemic index (42), making it a good option for people with insulin resistance. It causes a slow, gradual rise in blood sugar.
Which form of Cooked white rice has the lowest glycemic load?
Black rice has the lowest glycemic load of all forms of Cooked white rice in this database (10.6 per 100 g).
Check Black rice in the Logi app, with your portion.
