Cooked white rice
High GI
GL 31.6 per cup (158 g) · GL 20 per 100 g
- Low fat content
- High glycemic index
Cooked white rice has a glycemic index of 73 (High). One cup (158 g) adds a glycemic load of 31.6.
Reviewed Jul 31, 2026 · Sources: USDA FoodData Central #168878 , Logi Nutrition Team · Not medical advice · Report an error
Instead of this
- GL 11 per 100 g It has a significantly lower glycemic index and higher fiber and protein content, promoting better blood sugar stability.
Cooked Quinoa - GL 1 per 100 g It is extremely low in carbohydrates and calories, making it an ideal non-starchy alternative for insulin management.
Finely chopped cauliflower (cauliflower rice)
Forms of Cooked white rice
- GI 50 · GL 12 per 100 g wholelong grain
Long grain brown rice - GI 54 · GL 12 per 100 g wholebrown
Sprouted whole brown rice - GI 50 · GL 12 per 100 g browncooked
Whole grain brown rice - Bachelor’s riceGI 73 · GL 20 per 100 g brand: bachelors
- Boiled riceGI 73 · GL 20 per 100 g boiled
- Boiled white riceGI 73 · GL 20 per 100 g whiteboiled
- GI 73 · GL 20 per 100 g cooked
Cooked rice
Logi · Manage Insulin Resistance
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Cooked white rice is one of the 11,117 foods Logi scores when you photograph a meal — with the portion.
Portions
| Portion | Grams | GL |
|---|---|---|
| 1 cup | 158 g | 31.6 |
Nutrition Facts (per 100g)
per 100g
| Calories | 130 kcal |
| Carbohydrates | 28.2 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 | 0.1 g |
| Sodium | 1 mg |
Processing Level
Why this score?
- Low fat content
- Naturally gluten-free
- High glycemic index
- Low fiber content
- Causes rapid insulin spike
Allergens
No EU-14 allergen listed
Low-GI recipes on Logi Food Coach
Frequently Asked Questions
What is the glycemic index of Cooked white rice?
Cooked white rice has a glycemic index of 73 (High). One cup (158 g) has a glycemic load of 31.6; per 100 g the glycemic load is 20.
Is Cooked white rice good for people with insulin resistance?
Cooked white rice has a high glycemic index (73) and raises blood sugar quickly. A lower-load alternative is Cooked Quinoa.
Which form of Cooked white rice has the lowest glycemic load?
Among the forms of Cooked white rice in this database, Long grain brown rice has the lowest glycemic load (12 per 100 g).
Check Cooked white rice in the Logi app, with your portion.
