How many carbs are in white rice?
One cup of cooked white rice has about 45g of carbohydrate and 44g of net carbs. It is one of the most carb-dense staple foods and the fiber is minimal.
Carbs by portion
| Portion | Total carbs | Fiber | Net carbs |
|---|---|---|---|
| 1 cup cooked (158g) | 44.5g | 0.6g | 43.9g |
| 100 grams | 28.2g | 0.4g | 27.8g |
Net carbs
One cup of cooked white rice has about 44g of net carbs, which is total carbs (45g) minus less than 1g of fiber. White rice provides almost no fiber to slow the glucose rise. See the net carbs guide for when the net carb number matters.
Glycemic index of white rice
The glycemic index of white rice is about 73. White rice has a high glycemic index, meaning it raises blood glucose quickly. Short-grain and glutinous varieties tend to sit even higher, while basmati runs a bit lower at around 56.
For diabetes
One cup of cooked white rice is about 45g of carbs with a high GI of 73, which means the blood sugar rise is fast and significant. For most people with diabetes, a half-cup (roughly 22g of carbs) is a more workable portion at a mixed meal. Choosing basmati over short-grain, or cooling cooked rice before eating (which converts some starch to resistant starch), can modestly lower the glycemic response. See the diabetes carb-counting guide.
Keto and low carb
One cup of cooked white rice has about 44g of net carbs, more than a full day's strict keto budget. White rice does not fit keto. Cauliflower rice is the standard substitute at about 3g of net carbs per cup.
Good to know
Raw rice looks like about half the portion it becomes. One cup of raw white rice (about 185g) yields roughly 3 cups of cooked rice (three full portions at about 45g of carbs each). Restaurant rice portions are typically 1 to 1.5 cups cooked, so a rice bowl at a takeout spot can easily deliver 60 to 90g of carbs before any sauce or toppings.
Full nutrition (per 100g)
- Calories: 130.0 kcal
- Carbohydrate: 28.17g
- Fiber: 0.4g
- Sugars: 0.05g
- Protein: 2.69g
- Fat: 0.28g
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Get the appFrequently asked questions
How many carbs are in white rice?
One cup of cooked white rice (158g) has about 45g of carbohydrate. A half-cup serving has about 22g of carbs.
How many net carbs are in white rice?
One cup of cooked white rice has about 44g of net carbs because white rice contains less than 1g of fiber per cup.
Does white rice spike blood sugar?
Yes. White rice has a glycemic index of about 73, which is high. It raises blood glucose faster than brown rice or basmati rice.
Is white rice keto?
No. One cup has about 44g of net carbs. Cauliflower rice is the standard keto substitute.
How do white rice and brown rice carbs compare?
White rice has about 45g of carbs per cup cooked vs. about 52g for brown rice per cup cooked, but brown rice has 4g of fiber vs. less than 1g for white, so net carbs are similar.