Golden rice

GI 69 · ModerateGL 19 / 100 g5/10

Medium GI

69 GI

GL 19 per 100 g

Logi score 5/10

Source of beta-carotene (provitamin A)
High glycemic index

Golden rice has a glycemic index of 69 (Moderate).

Updated Jul 12, 2026 · Sources: Logi Nutrition Team (USDA-derived composition, AI-assisted) · Not medical advice · Report an error

Instead of this

Finely chopped cauliflower (cauliflower rice)
GL 1 per 100 g Cauliflower rice offers a dramatic reduction in glycemic load from 19 to 1, making it an excellent low-carb alternative for blood sugar stability.
Unprocessed black lentils with intact seed coat
GL 4 per 100 g Whole black lentils provide a much lower glycemic impact (GL 4) and higher fiber content compared to golden rice, supporting steadier glucose levels.
Barley (whole grain, cooked)
GL 7.9 per 100 g Pearled barley is a lower-glycemic grain option (GL 9) that provides a similar texture to rice while significantly reducing the glycemic load per serving.
Cooked Quinoa
GL 11 per 100 g Quinoa is a nutrient-dense grain swap that offers a lower glycemic index (53) and glycemic load (11) than golden rice.

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Golden rice is one of the 11,117 foods Logi scores when you photograph a meal — with the portion.

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Nutrition Facts (per 100g)

130

Calories

28 g

Carbs

2.7 g

Protein

0.3 g

Fat

per 100g

Calories	130 kcal
Carbohydrates	28 g
Sugars (Total)	0.1 g
Natural	0.1 g
Added	0 g
Fiber	0.4 g
Soluble	0.1 g
Insoluble	0.3 g
Protein	2.7 g
Fat	0.3 g
Saturated	0.1 g
Unsaturated	0.2 g
Sodium	1 mg

Processing Level

45%

Moderate

Why this score?

Source of beta-carotene (provitamin A)
Low fat content
High glycemic index
Low fiber content
Low protein content

Low-GI recipes on Logi Food Coach

Frequently Asked Questions

What is the glycemic index of Golden rice?

Golden rice has a glycemic index of 69 (Moderate) and a glycemic load of 19 per 100 g.

Is Golden rice good for people with insulin resistance?

Golden rice has a medium glycemic index (69). It fits in moderation, ideally with protein or fat; a lower-load alternative is Finely chopped cauliflower (cauliflower rice).

How does Golden rice affect blood sugar?

Golden rice has a glycemic load of 19 per 100g, which indicates a moderate impact on blood sugar levels.

Check Golden rice in the Logi app, with your portion.