SugarHigh Team
White Rice Glycemic Index and Glycemic Load (Sourced)
| Measure | Value | Source |
|---|---|---|
| GI | 73 (high) | Atkinson 2008, Table 1 |
| Carbs / 100 g | 28.2 g | USDA FDC 168878 |
| Fiber / 100 g | 0.4 g | USDA FDC 168878 |
| Net carbs / 100 g | 27.8 g | Calculated from USDA |
| GL / 100 g | 20 (calculated) | GI × net carbs / 100 |
Short answer: boiled white rice has an average GI of 73, which is in the high band (70 or more). Source: Atkinson 2008, Table 1 (PMC2584181).
Why white rice sits in the high band
GI ranks how quickly the carbohydrate in a food raises blood glucose compared with pure glucose. White rice has had its bran removed, and USDA lists very little fiber in cooked long-grain white rice (0.4 g per 100 g). Rice type matters a lot, so check the specific variety before comparing.
White rice vs brown rice
Harvard Health reports brown rice at a GI of 68, in the medium band, against 73 for white rice (Harvard Health). See our brown rice page.
Is white rice keto?
With 27.8 g net carbs per 100 g cooked (USDA), white rice is hard to fit into keto plans that many guides set at around 25 g net carbs per day (Healthline).
FAQ
Is white rice high GI?
Yes. The average for boiled white rice is 73 (Atkinson 2008).
What is the glycemic load of white rice?
About 20 per 100 g cooked, calculated from the GI and USDA carbs.
Is basmati lower GI than other white rice?
Basmati GI varies by variety and study in the published tables, so use the number for the specific type rather than one catch-all figure.
Is white rice keto?
Not usually, because of its net carbs.
