Rice salad
GI 65 · ModerateGL 16 / 100 g4/10
Medium GI
65 GI
GL 16 per 100 g
Logi score 4/10
- Low saturated fat content
- High glycemic load from white rice
Rice salad has a glycemic index of 65 (Moderate).
Updated Jul 3, 2026 · Sources: Logi Nutrition Team (USDA-derived composition, AI-assisted) · Not medical advice · Report an error
Instead of this
- GL 11 per 100 g It has a significantly lower glycemic impact and higher fiber content than white rice, promoting better blood sugar control.
Cooked Quinoa - GL 1 per 100 g It is extremely low in carbohydrates and glycemic load, making it ideal for managing insulin resistance.
Finely chopped cauliflower (cauliflower rice) - GL 7.9 per 100 g The high beta-glucan fiber content helps slow glucose absorption, preventing the rapid insulin spikes associated with white rice.
Barley (whole grain, cooked)
Logi · Manage Insulin Resistance
Lower your blood sugar through smarter food choices
Rice salad is one of the 11,117 foods Logi scores when you photograph a meal — with the portion.
Nutrition Facts (per 100g)
140
Calories
24 g
Carbs
3.5 g
Protein
3.5 g
Fat
per 100g
| Calories | 140 kcal |
| Carbohydrates | 24 g |
| Sugars (Total) | 1.2 g |
| Natural | 0.7 g |
| Added | 0.5 g |
| Fiber | 1.5 g |
| Soluble | 0.5 g |
| Insoluble | 1 g |
| Protein | 3.5 g |
| Fat | 3.5 g |
| Saturated | 0.6 g |
| Unsaturated | 2.2 g |
| Sodium | 260 mg |
Processing Level
60%
Moderate
Why this score?
- Low saturated fat content
- Minimal processing level
- Good hydration contribution
- High glycemic load from white rice
- Low fiber density
- Limited protein content for satiety
Low-GI recipes on Logi Food Coach
Frequently Asked Questions
What is the glycemic index of Rice salad?
Rice salad has a glycemic index of 65 (Moderate) and a glycemic load of 16 per 100 g.
Is Rice salad good for people with insulin resistance?
Rice salad has a medium glycemic index (65). It fits in moderation, ideally with protein or fat; a lower-load alternative is Cooked Quinoa.
How does Rice salad affect blood sugar?
Rice salad has a glycemic load of 16 per 100g, which indicates a moderate impact on blood sugar levels.
Check Rice salad in the Logi app, with your portion.
