Rice with Vermicelli
The undisputed companion of Arab dishes and everyday stews: white rice cooked with toasted vermicelli and a little ghee. The key question for everyone: how can I enjoy it without a quick rise in blood sugar? White rice and vermicelli are both refined starches with a medium-to-high glycemic index (≈65), so the secret lies entirely in the portion and what you eat it with.
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
Never eat vermicelli rice on its own; always have it as a small side to stews rich in vegetables and meat (such as okra or molokhia), and keep your portion to 4 to 6 tablespoons.
Best preparation methods
Soak and rinse the rice well to remove excess surface starch, and use natural ghee in moderation for flavour; its fat slows stomach emptying compared with plain boiled rice.
Important Nutritional Note
The resistant-starch secret: cooking the rice, chilling it in the fridge and reheating it later changes part of the starch so it is absorbed more slowly and feeds beneficial gut bacteria.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (150 g) |
|---|---|---|
| Calories | 158 kcal | 237 kcal |
| Protein | 3.2 g | 4.8 g |
| Carbohydrate | 30 g | 45 g |
| Available carbohydrate | 29.1 g | 43.7 g |
| Fat | 2.5 g | 3.8 g |
| Dietary fibre | 0.9 g | 1.4 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
Among the foods in Soups & home-cooked dishes with a glycemic index (14), it ranks 14 (lowest first).
Lower-GI alternatives:
Frequently asked questions
Is Rice with Vermicelli good for weight loss?
It can fit a balanced plan with portion control: a 150 g portion gives 237 kcal, and what matters most is your total daily intake and the rest of the meal.
How does Rice with Vermicelli affect blood sugar?
Its glycemic index is 65 (Medium), a clinically reviewed estimate rather than a laboratory measurement. A typical 150 g portion has a glycemic load of 28.4 (High), so it is best to reduce or split the portion and combine it with protein and fibre.
What is the nutritional value of a typical portion of Rice with Vermicelli?
A typical 150 g portion of Rice with Vermicelli provides about 237 kcal, 4.8 g protein, 45 g carbohydrate, 3.8 g fat and 1.4 g fibre.
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.