White Rice (cooked): GI, GL, Carbs & Blood Sugar Impact
Glycemic index of white rice (73), glycemic load, carbs per cup, variety differences (basmati vs jasmine), and diabetes-friendly ways to eat rice.
Does White Rice Raise Blood Sugar?
A cup of cooked white rice carries about 45 g of carbohydrate with almost no fiber, and a published GI near 73. The variety spread is huge — jasmine tests very high, basmati much lower. It is one of the more impactful common carbs.
How to Eat It
Smaller portions, basmati over jasmine, and cooling cooked rice before eating (which creates resistant starch) all help. Building the meal around protein and vegetables first, rice second, changes the curve more than any brand choice.
Nutrition Facts (White Rice (cooked))
| Nutrient | Per 100 g | Per serving |
|---|---|---|
| Calories | 130 kcal | 205 kcal |
| Carbohydrate | 28.2 g | 44.6 g |
| Fiber | 0.4 g | 0.6 g |
| Sugars | 0.1 g | 0.2 g |
| Protein | 2.7 g | 4.3 g |
| Fat | 0.3 g | 0.5 g |
Source: USDA FoodData Central (generic food item, per 100 g edible portion). Values may differ from brand-specific products.
Glycemic Index
Published GI: 73 (typical value).
Reported range: 58-109.
Evidence level: Strong.
Note: Huge variety spread: jasmine tests very high, basmati much lower. The common 'white rice' value is around 73.
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 ≈ 32.1 per 1 cup cooked (158 g).
Calculation: GI (73) × available carbohydrate per serving (43.9 g = 28.2 g − 0.4 g fiber) ÷ 100. Calculated by DMSafeHaven; formula per standard published GL methodology.
- Variety (basmati < jasmine)
- Cooking and cooling (resistant starch)
- Portion size
- What it is eaten with
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.