How many carbs are in brown rice?
One cup of cooked brown rice has about 52g of carbohydrate and 48g of net carbs. Brown rice has more fiber than white rice, but the total carb count is actually higher.
Carbs by portion
| Portion | Total carbs | Fiber | Net carbs |
|---|---|---|---|
| 1 cup cooked (202g) | 51.7g | 3.2g | 48.4g |
| 100 grams | 25.6g | 1.6g | 24.0g |
Net carbs
One cup of cooked brown rice has about 48g of net carbs, which is total carbs (52g) minus fiber (3g). The fiber is three times more than white rice, but the total carb load is also higher because brown rice absorbs more water during cooking and weighs more per cup. See the net carbs guide.
Glycemic index of brown rice
The glycemic index of brown rice is about 68. Brown rice has a moderately high glycemic index, lower than white rice but still in the medium-to-high range. The intact bran and germ slow digestion somewhat. Long-grain brown rice tends to have a slightly lower GI than short-grain.
For diabetes
One cup of cooked brown rice is about 52g of carbs, which is a large load even for a mixed meal. The GI of 68 is lower than white rice at 73, so the rise is a bit slower, but it is not slow. A half-cup (about 26g of carbs) is a more practical portion. Pairing rice with a protein, fat, and non-starchy vegetable at the same meal slows overall gastric emptying and softens the glucose rise. See the diabetes carb-counting guide.
Keto and low carb
One cup of cooked brown rice has about 48g of net carbs, well over a full day's keto budget. Brown rice does not fit keto regardless of its fiber advantage over white rice.
Good to know
Brown rice is whole-grain white rice: it keeps the bran and germ layers that are removed during milling. The extra fiber and magnesium are real nutritional advantages, but from a blood sugar standpoint the difference between white and brown rice is smaller than many people assume. Cooling cooked brown rice overnight and reheating it converts some starch to resistant starch, which is digested more slowly and may modestly lower the glycemic response.
Full nutrition (per 100g)
- Calories: 123.0 kcal
- Carbohydrate: 25.58g
- Fiber: 1.6g
- Sugars: 0.24g
- Protein: 2.74g
- Fat: 0.97g
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Get the appFrequently asked questions
How many carbs are in brown rice?
One cup of cooked brown rice (202g) has about 52g of carbohydrate. A half-cup has about 26g of carbs.
Does brown rice have fewer carbs than white rice?
No. Brown rice has slightly more total carbs per cup cooked (52g vs 45g) because it weighs more per cup. Brown rice does have more fiber, so net carbs are slightly lower at 48g vs 44g for white rice.
Is brown rice keto?
No. One cup has about 48g of net carbs, far over a keto day's budget.
What is the glycemic index of brown rice?
Brown rice has a GI of about 68, compared to about 73 for white rice. Both are in the medium-to-high range.
Is brown rice OK for diabetics?
In a small portion, yes. A half-cup (about 26g of carbs) with protein and vegetables is more manageable than a full cup. The GI is lower than white rice but still medium-high.