Rice Glycemic Index Comparison: Every Rice Variety Ranked by GI

TL;DR: Rice GI ranges from 50 (brown rice) to 89 (jasmine rice). The variety matters far more than whether it is brown or white. Basmati (58) and wild rice (57) are the best widely available options. Jasmine and short-grain white rice are the highest. Cooling cooked rice lowers GI by forming resistant starch.

How to Use This Rice GI Comparison

Rice is the world’s most consumed grain, and its glycemic impact varies dramatically by variety, cooking method, and temperature. This chart ranks every common rice type and includes preparation variations that affect GI.

Use this reference to choose the best rice variety for your meals and to understand how cooking technique can lower the glycemic response of any rice.

Complete Rice Glycemic Index Table

Rice Variety	GI	Serving (cooked)	Carbs (g)	GL	GI Rating
Doongara (low-GI white)	50	150g	36	18	Low
Brown rice, long grain	50	150g	33	17	Low
Brown rice, short grain	55	150g	34	19	Low
Uncle Ben’s converted/parboiled	50	150g	36	18	Low
Wild rice	57	150g	32	18	Medium
Basmati rice, white	58	150g	36	21	Medium
Basmati rice, brown	52	150g	33	17	Low
Red rice	55	150g	34	19	Low
Black rice (forbidden rice)	42	150g	34	14	Low
Brown basmati	52	150g	33	17	Low
Sushi rice (seasoned)	73	150g	38	28	High
Arborio rice (risotto)	69	150g	36	25	Medium
Long grain white rice	73	150g	36	26	High
Medium grain white rice	72	150g	36	26	High
Short grain white rice	72	150g	36	26	High
Sticky/glutinous rice	87	150g	37	32	High
Jasmine rice	89	150g	36	32	High
Instant/minute rice, white	87	150g	38	33	High
Puffed rice	82	30g	26	21	High
Rice cakes	82	25g	21	17	High
Rice noodles	58	180g	39	23	Medium
Rice milk	86	250ml	22	19	High
Rice flour	95	30g	24	23	High
Rice porridge / congee	78	250g	14	11	High

How Preparation Affects Rice GI

The same rice variety can have very different GI values depending on how it is cooked and served.

Preparation Variable	Effect on GI	Explanation
Al dente vs. overcooked	-5 to -10	Less gelatinized starch when cooked shorter
Cooled after cooking	-10 to -15	Resistant starch formation during cooling
Reheated after cooling	-8 to -12	Most resistant starch survives reheating
Cooked with coconut oil	-10 to -12	Oil interacts with starch, slows absorption
Vinegar added (sushi rice)	-5 to -8	Acid slows gastric emptying
Extra water / porridge style	+5 to +10	More water = more gelatinized starch
Pressure cooked	+3 to +5	Higher temperature = more starch breakdown

The Cooling Effect in Detail

Rice Type	Freshly Cooked GI	Cooled (12hr) GI	Reheated After Cooling GI
White long grain	73	58	62
Brown rice	50	40	43
Jasmine rice	89	75	78
Basmati	58	48	50

Rice Variety Comparison by Category

Best Choices (GI under 55)

Rice	GI	Notes
Black rice (forbidden)	42	Highest antioxidant content, nutty flavor
Doongara (low-GI)	50	Specifically bred for low GI, Australian variety
Uncle Ben’s converted	50	Parboiling locks nutrients and lowers GI
Brown rice, long grain	50	Bran layer slows digestion
Brown basmati	52	Best of both: basmati flavor + brown rice GI
Red rice	55	Intact bran, similar to brown rice

Moderate Choices (GI 56-69)

Rice	GI	Notes
Wild rice	57	Technically a grass, not true rice. High protein
Basmati, white	58	Long amylose chains = slower digestion
Rice noodles	58	Moderate GI, watch portion size
Arborio (risotto)	69	Starchy, creamy. High amylopectin

High-GI Choices (GI 70+)

Rice	GI	Notes
Long grain white	73	Standard everyday white rice
Short/medium grain white	72	Stickier, higher amylopectin
Sushi rice	73	Short grain + sugar, but vinegar helps slightly
Rice porridge / congee	78	Extra water gelatinizes all the starch
Puffed rice	82	Explosion puffs starch into instantly digestible form
Rice milk	86	Liquid form = rapid absorption
Sticky/glutinous rice	87	Almost 100% amylopectin starch
Instant rice	87	Pre-cooked and dried for rapid rehydration
Jasmine rice	89	Highest GI of standard rice varieties

The Science: Amylose vs. Amylopectin

The GI of rice is primarily determined by the ratio of two types of starch:

• Amylose: A straight-chain starch that resists gelatinization and digests slowly. High-amylose rice has lower GI.
• Amylopectin: A branched-chain starch that gelatinizes easily and digests quickly. High-amylopectin rice has higher GI.

Rice Type	Amylose Content	GI Tendency
Basmati	25-30%	Lower (58)
Long grain white	20-25%	Moderate-high (73)
Doongara	25-30%	Lower (50)
Short grain / sushi	15-20%	Higher (72-73)
Jasmine	12-18%	High (89)
Sticky/glutinous	0-5%	Very high (87)

How to Read This Chart

Rice GI values fall into the standard three tiers:

• Low GI (55 or below): Brown rice, black rice, parboiled/converted rice, and some specialty low-GI varieties. These produce a gradual glucose rise and are the best choices for daily consumption.

• Medium GI (56-69): Basmati white rice, wild rice, rice noodles, and arborio. Basmati in particular is a good compromise between taste preference and glycemic management.

• High GI (70 or above): Standard white rice (all grain sizes), jasmine, sticky rice, instant rice, and all puffed/processed rice products. These cause rapid glucose spikes and should be combined with protein and fat to slow absorption.

The GL column matters because rice is typically eaten in generous portions. Even moderate-GI rice like basmati (GL 21 per 150g) becomes high GL if you eat a large bowl. Portion control is important for all rice types.

Key Takeaways

• Jasmine rice is the highest-GI common rice at 89. If you love jasmine rice, mixing it 50/50 with brown rice or adding coconut oil during cooking can meaningfully reduce the impact.
• Basmati is the best white rice for blood sugar. Its high amylose content gives it a GI of 58, which is 15-30 points lower than other white rice varieties.
• Cooling and reheating is a legitimate strategy. Making rice the day before, refrigerating it, and reheating can lower GI by 10-15 points through resistant starch formation. This works for any variety.
• “Brown” is not always the answer. Brown basmati (52) and white basmati (58) are only 6 points apart. Meanwhile, brown short grain (55) is dramatically lower than jasmine white (89). The variety matters more than the color.
• Watch the processed forms. Rice cakes (82), puffed rice (82), rice milk (86), and rice flour (95) are all high GI. The processing destroys the starch structure that provides some protection in whole cooked rice.

Everyone’s glucose response is different. What spikes one person may be fine for another. Glycemic Snap uses AI to analyze photos of your meals and predict your glucose response, including a blood sugar curve prediction and personalized swap suggestions. Download for iOS or Android to discover your personal glycemic profile.

Related Resources

• Is Rice High Glycemic?
• Complete Glycemic Index Chart: 300+ Foods
• High Glycemic Foods to Avoid (With Swaps)
• Glycemic Load Chart
• Complete Guide to Glycemic Index Foods