Fried rice
High GI
GL 19 per 100 g
- Contains some protein from eggs or meat
- High glycemic index and load
Fried rice has a glycemic index of 70 (High).
Updated Jul 19, 2026 · Sources: Logi Nutrition Team (USDA-derived composition, AI-assisted) · Not medical advice · Report an error
Instead of this
- GL 10 per 100 g Combining brown rice with lentils provides more fiber and protein, significantly lowering the glycemic load from 19 to 10 for a more stable energy release.
Whole grain brown rice and lentil blend - GL 9.8 per 100 g Quinoa is a nutrient-dense grain swap that lowers the glycemic load to 11, helping to prevent the sharp blood sugar spikes associated with white rice.
Cooked quinoa
Forms of Fried rice
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Fried rice is one of the 11,150 foods Logi scores when you photograph a meal — with the portion.
Nutrition Facts (per 100g)
per 100g
| Calories | 165 kcal |
| Carbohydrates | 27 g |
| Sugars (Total) | 1.2 g |
| Natural | 0.7 g |
| Added | 0.5 g |
| Fiber | 1.2 g |
| Soluble | 0.4 g |
| Insoluble | 0.8 g |
| Protein | 4 g |
| Fat | 4.5 g |
| Saturated | 0.8 g |
| Unsaturated | 3.2 g |
| Sodium | 420 mg |
Processing Level
Why this score?
- Contains some protein from eggs or meat
- Provides moderate fiber
- Includes vegetables
- High glycemic index and load
- Moderate sodium content
- Contains added fats and possibly added sugars
Calculate the glycemic load of a meal with Fried rice
Allergens
No EU-14 allergen listed
Low-GI recipes on Logi Food Coach
Frequently Asked Questions
What is the glycemic index of Fried rice?
Fried rice has a glycemic index of 70 (High) and a glycemic load of 19 per 100 g.
Is Fried rice good for people with insulin resistance?
Fried rice has a high glycemic index (70) and raises blood sugar quickly. A lower-load alternative is Whole grain brown rice and lentil blend.
Which form of Fried rice has the lowest glycemic load?
Among the forms of Fried rice in this database, Fried Rice with Carrot, Egg, Green Onion & Poblano Pepper has the lowest glycemic load (15 per 100 g).
Check Fried rice in the Logi app, with your portion.
