How Many Carbs in Rice? (White, Brown, Basmati, Wild — All Compared)

✅ USDA Verified Data🔬 Clinically Referenced📋 Educational Only📅 2026-04-23

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½ cup cooked white rice has 26g total carbs, 25.7g net carbs, and a high GI of 64–72. Brown rice has 22g total carbs, 20g net carbs, and a lower GI of 55. Cauliflower rice has just 3g net carbs per cup — ideal for keto. Brown rice and basmati are the best choices for blood sugar management among traditional rice types.

🔬 Nutrition Facts — Per ½ Cup Cooked White Rice (93g)

Source: USDA FoodData Central · 2026

121

Calories (kcal)

Protein2.2g

Carbohydrates26g

Fat0.2g

Fiber0.3g

Sugar0g

Sodium1mg

🥗 Key Ingredients & Nutrients at a Glance

🍚26gTotal Carbs

🍚26g (white)Net Carbs

🍚20g netBrown Rice

🍽️50 (best)Basmati GI

🍽️72 (high)White GI

🍚3g carbsCauli Rice

🔥121 kcal/½cCalories

🍽️❌ Too highKeto?

📊 Quick Facts

•🍞 White rice (½ cup cooked): 26g total carbs, 26g net carbs
•🍞 Brown rice (½ cup cooked): 22g total carbs, 20g net carbs
•🍞 Basmati rice (½ cup cooked): 21g carbs — lowest GI (50)
•🍞 Cauliflower rice (1 cup): Only 3g net carbs
•⭐ Best GI score: Basmati (50) → Brown (55) → White (64–72)
•❌ Keto: All rice is too high-carb for strict keto
•✅ Blood sugar tip: Cool and reheat rice to convert starch → resistant starch

🚨 Top Problems — Solved

❌ Problem

White rice is spiking your blood sugar after every meal

✅ Solution

Switch to basmati rice (GI 50 vs white 72). Cool cooked rice 12 hrs then reheat — increases resistant starch, lowers GI by 10–15 points. Always pair with protein (chicken) and fat (olive oil) to blunt glucose response further.

❌ Problem

You eat rice every day and can't lose weight

✅ Solution

Most people serve 1.5–2 cups = 180–240g = 240–320 cal from rice alone, before anything else. Measure ½ cup (121 cal). Replace half with cauliflower rice (15 cal) = saves 100+ cal per meal = 700+ cal/week = 10 lbs/year.

❌ Problem

You're diabetic and afraid of all rice

✅ Solution

Wild rice (GI 45), basmati (GI 50), and parboiled/converted rice (GI 47) are all acceptable in ½ cup portions. Pair with 30g protein and non-starchy vegetables. Monitor blood glucose 1–2 hrs post-meal to find personal threshold.

❌ Problem

Cauliflower rice is watery and unpleasant — you've tried and hated it

✅ Solution

Key: squeeze all moisture out of cauliflower rice BEFORE cooking. Wrap in dish towel, twist hard. Pan-fry on HIGH heat (not medium) without a lid — evaporates remaining moisture. Season aggressively with garlic, soy, or herbs. Results: dry, fluffy, flavorful.

Rice Carbs: Every Type Compared

Type (½ cup cooked)	Total Carbs	Fiber	Net Carbs	GI Score
Cauliflower rice (1 cup)	5g	2g	3g	N/A
Wild rice	17g	1.5g	16g	57
Brown rice	22g	1.8g	20g	55
Basmati rice	21g	0.3g	21g	50
White rice	26g	0.3g	26g	64–72
Jasmine rice	24g	0.4g	24g	68–80
Sushi rice	37g	0.2g	37g	72

Values based on USDA nutrition data for cooked rice.

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❓ Frequently Asked Questions (15)

Click any question to expand the expert answer

How many carbs in rice?

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½ cup cooked white rice: 26g carbs, 0.3g fiber, 25.7g net carbs. ½ cup brown rice: 22g carbs, 1.8g fiber, 20g net carbs. Cooked rice has fewer carbs per cup than dry because water adds weight without carbs.

How many carbs in a cup of rice?

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1 cup cooked white rice: 53g total carbs, 0.6g fiber, ~52g net carbs. 1 cup cooked brown rice: 45g total carbs, 3.5g fiber, ~41g net carbs. Brown rice has significantly more fiber and a lower glycemic impact.

How many carbs in brown rice vs white rice?

−

½ cup cooked: White rice = 26g carbs, 0.3g fiber (GI 72). Brown rice = 22g carbs, 1.8g fiber (GI 55). Brown rice has fewer net carbs AND a lower glycemic index — definitively the better choice for blood sugar control.

Is rice high in carbs?

How many carbs in rice on keto?

How many carbs in basmati rice?

How many carbs in fried rice?

Does rinsing rice remove carbs?

How many carbs in cauliflower rice?

How many carbs in sushi rice?

How many carbs in wild rice?

Is rice bad for diabetics?

How many carbs in jasmine rice?

Does cooling rice change the carbs?

How many carbs in rice cakes?

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📋 Nutrition data based on USDA FoodData Central. Values may vary by brand, preparation method, and serving size. Not a substitute for professional medical or dietary advice. Always consult a registered dietitian for personalized nutrition guidance.