White rice
High GI
GL 31.6 per cup (158 g) · GL 20 per 100 g
- Low fat content
- High glycemic index and load
White rice has a glycemic index of 73, the same as plain Cooked white rice (73). One cup (158 g) adds a glycemic load of 31.6.
Updated Jul 4, 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 provides more fiber and protein to stabilize blood sugar.
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)
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
Logi · Manage Insulin Resistance
Lower your blood sugar through smarter food choices
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 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 | 0.2 g |
| Sodium | 1 mg |
Processing Level
Why this score?
- Low fat content
- Minimal processing level
- High glycemic index and load
- Very low fiber content
- Rapid blood glucose spike
Allergens
No EU-14 allergen listed
Low-GI recipes on Logi Food Coach
Frequently Asked Questions
What is the glycemic index of White rice?
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 White rice good for people with insulin resistance?
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 White rice in the Logi app, with your portion.
