Multi-grain rice
Medium GI
GL 15 per 100 g
- High fiber content
- Moderate glycemic load
Multi-grain rice has a glycemic index of 55 (Moderate).
Updated Jul 13, 2026 · Sources: Logi Nutrition Team (USDA-derived composition, AI-assisted) · Not medical advice · Report an error
Instead of this
- GL 1 per 100 g Cauliflower rice offers a massive reduction in glycemic load (from 15 to 1) and GI, making it an excellent low-carb alternative for blood sugar stability.
Finely chopped cauliflower (cauliflower rice) - GL 7.9 per 100 g Pearled barley provides a significantly lower GI (28 vs 55) and GL, offering a more sustained energy release while maintaining a similar grain-like texture.
Barley (whole grain, cooked) - GL 1 per 100 g Black soybeans are a high-fiber, low-glycemic legume that serves as a nutrient-dense, blood-sugar-friendly replacement for rice.
Black soybeans
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Multi-grain rice is one of the 11,117 foods Logi scores when you photograph a meal — with the portion.
Nutrition Facts (per 100g)
per 100g
| Calories | 130 kcal |
| Carbohydrates | 27 g |
| Sugars (Total) | 0.3 g |
| Natural | 0.3 g |
| Added | 0 g |
| Fiber | 2.5 g |
| Soluble | 0.8 g |
| Insoluble | 1.7 g |
| Protein | 3.2 g |
| Fat | 1.1 g |
| Saturated | 0.2 g |
| Unsaturated | 0.9 g |
| Sodium | 3 mg |
Processing Level
Why this score?
- High fiber content
- Low added sugars
- Contains whole grains
- Moderate glycemic load
- Contains some refined grains
Low-GI recipes on Logi Food Coach
Frequently Asked Questions
What is the glycemic index of Multi-grain rice?
Multi-grain rice has a glycemic index of 55 (Moderate) and a glycemic load of 15 per 100 g.
Is Multi-grain rice good for people with insulin resistance?
Multi-grain rice has a medium glycemic index (55). It fits in moderation, ideally with protein or fat; a lower-load alternative is Finely chopped cauliflower (cauliflower rice).
How does Multi-grain rice affect blood sugar?
Multi-grain rice has a glycemic load of 15 per 100g, which indicates a moderate impact on blood sugar levels.
Check Multi-grain rice in the Logi app, with your portion.
