White Rice (Polished) — 1 medium bowl (cooked)
Illustrative image (AI-generated)

White Rice (Polished)

सफेद चावल · తెల్ల బియ్యం

Also called: white rice, polished rice, chawal, sona masoori, annam, sadam

Polished white rice, the most commonly consumed staple in India. High GI due to removal of bran and fiber during polishing.

73
GI · High GI
0Low (55)Med (69)110+
73
Glycemic Index
Measured
30
Glycemic Load
150g
Serving Size
195
Calories
Per serving: 1 medium bowl (cooked)

Calories & Nutrition: White Rice (Polished) (1 medium bowl (cooked))

44g
Carbs
0.1g
Sugars
0.6g
Fiber
4g
Protein
0.4g
Fat

Sugars shown are total sugars (naturally occurring + added) per serving and are approximate. For fruits and dairy this is mostly natural sugar; for sweets and many cooked dishes it reflects added sugar or jaggery.

Grains & RiceSouth IndianNorth IndianBengaliAndhraTamilKeralaOdiaTelanganavegan

Tips to Manage Blood Sugar

Cool cooked rice in the fridge for 12+ hours to increase resistant starch and lower effective GI. Reheating doesn't reverse this benefit.

White Rice (Polished) and blood sugar: common questions

Answers per serving (1 medium bowl (cooked)).

In English

What is the glycemic index of White Rice (Polished)?

White Rice (Polished) has a glycemic index of 73, which is classified as High GI.

Does White Rice (Polished) increase blood sugar?

White Rice (Polished) has a high glycemic index (73) and can raise blood sugar quickly, so if you are watching your blood sugar, keep portions small and pair it with protein, fat or fiber.

Is White Rice (Polished) good for sugar patients (diabetics)?

White Rice (Polished) has a high GI (73), so people with diabetes should limit portions and pair it with protein, fat or fiber to reduce the blood-sugar spike.

What is the glycemic load of White Rice (Polished)?

White Rice (Polished) has a glycemic load of 30 per serving (1 medium bowl (cooked)).

Hindi mein

Safed chawal ka sugar (GI) kitna hota hai?

Safed chawal ka glycemic index (GI) 73 hai, jo zyada (high) mana jata hai. Ek serving (1 medium bowl (cooked)) ka glycemic load (GL) 30 hai, aur isme lagbhag 0.1g sugar aur 44g carbohydrate hota hai.

Kya safed chawal khane se sugar badhti hai?

Haan. Safed chawal ka GI 73 hai, isliye yeh blood sugar ko jaldi badha sakta hai. Kam matra mein khayein aur protein ya fiber wale khane ke saath khayein.

Kya sugar ke mareez safed chawal kha sakte hain?

Kabhi-kabhi aur kam matra mein. Safed chawal ka GI zyada hai. Iski jagah brown chawal (GI 50) behtar vikalp hai.

Safed chawal mein kitni calorie hoti hai?

Ek serving (1 medium bowl (cooked)) safed chawal mein lagbhag 195 calorie hoti hain, saath mein 44g carbohydrate, 4g protein aur 0.6g fiber.

GI Source: University of Sydney GI Database · How we source GI data

Compare side by side

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Lower-GI Alternatives

Try these instead for better blood sugar control

Brown Rice — 1 medium bowl (cooked)GI 50· Low

Brown Rice

ब्राउन चावल · బ్రౌన్ బియ్యం

Unpolished rice with bran intact. Higher fiber content results in slower glucose absorption compared to white rice.

South IndianNorth IndianKerala
GL 16170 kcal1 medium bowl (cooked)
Hand-Pounded Rice — 1 medium bowl (cooked)GI 55· Low

Hand-Pounded Rice

कुटा हुआ चावल · దంపుడు బియ్యం

Traditional unpolished rice with partial bran intact. Lower GI than polished white rice while maintaining familiar taste.

South IndianAndhraTamil+1
GL 20180 kcal1 medium bowl (cooked)
Foxtail Millet — 1 medium bowl (cooked)GI 44· Low

Foxtail Millet

कांगनी · కొర్రలు

A traditional Indian millet making a comeback. Excellent low-GI alternative to rice with higher protein and mineral content.

South IndianAndhraTamil+1
GL 12160 kcal1 medium bowl (cooked)