Steamed white rice
High GI
GL 30 per typical cup (150 g) · GL 20 per 100 g
- Low in fat
- High glycemic index and load
Steamed white rice has a glycemic index of 73, the same as plain Cooked white rice (73). One typical cup (150 g) adds a glycemic load of 30.
Updated Jul 12, 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 impact, with a GL of 1 compared to 20, making it an excellent low-carb alternative.
Finely chopped cauliflower (cauliflower rice) - GL 4 per 100 g Lentils provide significantly more fiber and protein, resulting in a much lower GL of 4 compared to 20, which helps stabilize blood sugar.
Whole brown lentils - GL 10 per 100 g Wild rice has a lower GI of 45 and a GL of 10, offering a more complex carbohydrate profile than white rice.
Wild rice - GL 11 per 100 g Quinoa is a nutrient-dense grain with a lower GI of 53 and GL of 11, providing a steadier energy release than white rice.
Cooked Quinoa
Forms of Cooked white rice
- GI 73 · GL 20 per 100 g
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
- +14 more
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Steamed white 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 | 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 | 2.4 g |
| Fat | 0.2 g |
| Saturated | 0.05 g |
| Unsaturated | 0.05 g |
| Sodium | 1 mg |
Processing Level
Why this score?
- Low in fat
- Gluten-free
- High glycemic index and load
- Low fiber content
- Low micronutrient density
Allergens
No EU-14 allergen listed
Low-GI recipes on Logi Food Coach
Frequently Asked Questions
What is the glycemic index of Steamed white rice?
Steamed white rice has a glycemic index of 73 (High). One typical cup (150 g) has a glycemic load of 30; per 100 g the glycemic load is 20.
Is Steamed white rice good for people with insulin resistance?
Steamed white rice has a high glycemic index (73) and raises blood sugar quickly. A lower-load alternative is Finely chopped cauliflower (cauliflower rice).
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 Steamed white rice in the Logi app, with your portion.
