Brown Rice (cooked): GI, GL, Carbs & Blood Sugar Impact
Glycemic index of brown rice (50), glycemic load, carbs per cup, and how brown rice compares to white rice for people with diabetes.
Does Brown Rice Raise Blood Sugar?
A cup of cooked brown rice carries about 50 g of carbohydrate — but the retained bran adds fiber and lowers the published GI to around 50, well below white rice. It is gentler gram for gram, yet still a substantial carbohydrate serving.
How to Eat It
A useful white-rice swap, especially for rice bowls and stir-fries. Portion awareness still matters: a full cup is roughly a 23 GL.
Nutrition Facts (Brown Rice (cooked))
| Nutrient | Per 100 g | Per serving |
|---|---|---|
| Calories | 123 kcal | 240 kcal |
| Carbohydrate | 25.6 g | 49.9 g |
| Fiber | 1.6 g | 3.1 g |
| Sugars | 0.4 g | 0.8 g |
| Protein | 2.7 g | 5.3 g |
| Fat | 1 g | 1.9 g |
Source: USDA FoodData Central (generic food item, per 100 g edible portion). Values may differ from brand-specific products.
Glycemic Index
Published GI: 50 (typical value).
Reported range: 50-55.
Evidence level: Moderate.
Note: The retained bran adds fiber and lowers the GI relative to white rice.
Sources: International Tables of Glycemic Index and Glycemic Load Values (2008/2021); University of Sydney GI Database (glycemicindex.com). GI values are reported relative to a glucose reference.
Learn more: What is GI? · What is GL? · GI vs GL
Estimated Glycemic Load
GL ≈ 23.4 per 1 cup cooked (195 g).
Calculation: GI (50) × available carbohydrate per serving (46.8 g = 25.6 g − 1.6 g fiber) ÷ 100. Calculated by DMSafeHaven; formula per standard published GL methodology.
- Portion size
- Cooking and cooling
- Brand/variety
GI values can vary with variety, ripeness, preparation and testing conditions. The value above is a typical published figure, not a universal prediction for every individual or every serving.