Cooked white rice
High GI
GL 32.1 per cup (158 g) · GL 20.3 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 32.1.
Reviewed Jul 31, 2026 · Sources: USDA FoodData Central #168878 , Logi Nutrition Team · Not medical advice · Report an error
Instead of this
- GL 12 per 100 g The same rice in its whole-grain form: more fibre and a clearly lower glycemic load per portion.
Brown rice - GL 9.8 per 100 g Cooks and serves like rice, with more protein and fibre and a lower glycemic load.
Cooked quinoa - GL 6.8 per 100 g A hearty grain side with beta-glucan fibre that slows the rise in blood sugar.
Cooked barley - GL 0.5 per 100 g Looks and works like rice on the plate but carries almost no starch.
Cauliflower
Forms of Cooked white rice
Logi · Manage Insulin Resistance
Lower your blood sugar through smarter food choices
Cooked white rice is one of the 11,150 foods Logi scores when you photograph a meal — with the portion.
Portions
| Portion | Grams | GL |
|---|---|---|
| 1 tbsp | 10 g | 2 |
| 1 serving | 150 g | 30.4 |
| 1 cup | 158 g | 32.1 |
| 1 boil-in-bag | 280 g | 56.8 |
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
- High glycemic load in a typical serving
Calculate the glycemic load of a meal with Cooked white rice
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 32.1; per 100 g the glycemic load is 20.3.
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 Brown rice.
Which form of Cooked white rice has the lowest glycemic load?
Among the forms of Cooked white rice in this database, Black rice has the lowest glycemic load (10.6 per 100 g).
Check Cooked white rice in the Logi app, with your portion.
