White rice (boiled)
Also known as: basmati, bhaat, chawal, kanin, ruz
Fine to eat — keep the portion small and pair with protein or vegetables.
A staple carbohydrate — keep it to one quarter of the plate.
Portion guide
½ cup cooked (1 fist) (about 100 g)
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Educational guidance only — not a personal diet prescription. Content is medically reviewed and based on recognised clinical guidelines — see references. If you have feedback or a suggestion to improve this website, .
Nutrition per ½ cup cooked (1 fist)
| Calories | 130 kcal |
|---|---|
| Total carbohydrates | 28 g |
| Protein | 2.7 g |
| Fat | 0.3 g |
| Fibre | 0.4 g |
Glycaemic index (GI): 73 · Glycaemic load (GL): 20
Better ways to cook it
- Boil and drain; cool and reheat for more resistant starch
- Mix with vegetables or lentils
Practical advice
- Keep the portion small
- Eat it with vegetables and protein
Detailed clinical explanation
Contains a meaningful carbohydrate load; portion size, cooking method and food pairing determine the glucose response.
Scientific references
- USDA FoodData Central — values for the stated portion.
- American Diabetes Association. Standards of Care in Diabetes — Facilitating Positive Health Behaviors (nutrition therapy).
- Atkinson FS et al. International tables of glycemic index and glycemic load values 2021. Am J Clin Nutr. 2021;114(5):1625-1632.
Last medically reviewed: 3 November 2026
Related foods
Brown rice
red rice, unpolished rice
Keeps its bran layer — more fibre than white rice.
Portion: ½ cup cooked (about 100 g)
Arroz caldo
congee, lugaw with chicken
Rice porridge digests fast — add egg and chicken, keep bowl small.
Portion: 1 bowl (about 300 g)
Bisi bele bath
sambar rice
Rice-lentil dish — ask for more dal and vegetables.
Portion: 1 cup (about 200 g)
Educational information only — your own targets depend on your medicines and health. Compare with another food