White Rice
Every 100 g of White Rice contains 130 kcal and 27.6 g of available carbohydrate. Its glycemic index is 65 (Medium), the average of 11 studies in the International GI Tables (Atkinson 2021). A typical 150 g portion has a glycemic load of 26.9 (High).
Medically reviewed by Dr. Wassim Habib · Last reviewed 12 October 2026
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
Keep rice to a quarter of the plate, with half vegetables and a quarter protein; this split lowers the glycemic load of the meal.
Best preparation methods
Chilling cooked rice in the fridge for 12 to 24 hours and then reheating it increases resistant starch and may slightly lower the glucose response.
Important Nutritional Note
For people with diabetes or insulin resistance, it is always recommended to consider the total glycemic load (GL) of the meal rather than relying on the glycemic index alone.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (150 g) |
|---|---|---|
| Calories | 130 kcal | 195 kcal |
| Protein | 2.7 g | 4.1 g |
| Carbohydrate | 28 g | 42 g |
| Available carbohydrate | 27.6 g | 41.4 g |
| Fat | 0.3 g | 0.4 g |
| Dietary fibre | 0.4 g | 0.6 g |
| Insulin index | 79 · clinically tested (Holt / Bao) | |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
It ranks 10 of 13 measured foods in Grains & starches by glycemic index (lowest first).
Lower-GI alternatives:
Frequently asked questions
Is White Rice good for weight loss?
It can fit a balanced plan with portion control: a 150 g portion gives 195 kcal, and what matters most is your total daily intake and the rest of the meal.
How does White Rice affect blood sugar?
Its glycemic index is 65 (Medium) according to Atkinson 2021. A typical 150 g portion has a glycemic load of 26.9 (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 White Rice?
A typical 150 g portion of White Rice provides about 195 kcal, 4.1 g protein, 42 g carbohydrate, 0.4 g fat and 0.6 g fibre.
Approved value: average of 11 studies (range 45–86), confidence grade A. Methodology & details →
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.