Does Cooked Rice Have a Lot of Sugar? The Surprising Truth

October 24, 2025 •

4 min read

Fact: A cup of cooked white rice contains less than 0.1 gram of actual sugar, according to USDA data. So, does cooked rice have a lot of sugar? The answer is a bit more complex, as the real story lies in its high starch content and how the human body processes it.

Quick Summary

Cooked rice is low in simple sugar but high in complex carbohydrates (starch) that the body converts to glucose. The resulting blood sugar impact depends on the rice type, cooking method, and overall meal composition.

Key Points

Very little simple sugar: Cooked rice is not high in simple sugar, with a cup of white rice containing less than 0.1g of actual sugar.
High in complex carbs: The majority of rice's energy comes from starch, a complex carbohydrate.
Starch converts to glucose: During digestion, your body breaks down rice's starch into glucose, which raises blood sugar levels.
White rice has a high Glycemic Index: Because it lacks fiber, white rice causes a rapid spike in blood sugar.
Brown rice has a lower Glycemic Index: The fiber in whole-grain brown rice slows digestion, leading to a more gradual blood sugar increase.
Cooking and cooling reduces GI: Allowing cooked rice to cool can create resistant starch, which has a lower glycemic impact.
Pairing matters: Eating rice with protein, fiber, and healthy fats slows down sugar absorption and lowers the meal's overall GI.

Demystifying Sugar vs. Starch in Cooked Rice

When people ask if cooked rice has a lot of sugar, they are often confusing simple sugars with complex carbohydrates, or starch. Rice is composed almost entirely of starch, a complex carbohydrate made of long chains of glucose molecules. Unlike table sugar (sucrose), this starch is not sweet and does not register as 'sugar' on a food label.

During digestion, your body breaks down these complex starch molecules into simple glucose units. This glucose is then released into your bloodstream, providing energy. The key difference between rice and pure table sugar is the speed at which this process happens. The more complex the carbohydrate, and the higher the fiber content, the longer it takes for digestion, resulting in a more gradual release of glucose.

The Role of the Glycemic Index (GI)

The Glycemic Index (GI) is a tool that ranks carbohydrate-containing foods based on how quickly they raise blood sugar levels. Foods with a high GI cause a rapid spike in blood sugar, while low GI foods lead to a slower, more gradual increase. This is why the glycemic impact of rice is more relevant than its simple sugar content.

White rice, being a refined grain with the bran and germ removed, is digested more quickly and therefore has a high GI. Brown rice, as a whole grain, retains its fiber-rich bran, which slows digestion and gives it a lower GI. This means brown rice will have a less dramatic effect on your blood sugar compared to white rice.

White Rice vs. Brown Rice: A Nutritional Comparison

The different nutritional profiles of white and brown rice have a major impact on their effect on your blood sugar. Here's how they compare:


Nutrient Proximates (per 100g cooked)	White Rice (Long-Grain)	Brown Rice (Long-Grain)
Carbohydrates	~45g	~45g
Total Sugars	~0.08g	~0.68g
Fiber	~0.6g	~3.5g
Glycemic Index	70+ (High)	50-66 (Medium)

As the table illustrates, the total carbohydrate count is very similar. However, the significantly higher fiber content in brown rice is what makes all the difference for managing blood sugar levels.

Can You Lower the Glycemic Impact of Rice?

Yes, several cooking techniques and eating habits can help reduce the glycemic impact of rice, especially white rice.

Add healthy fats and protein: Pairing rice with fat (like olive oil) and protein (like chicken or tofu) can slow down the overall digestion of the meal, preventing a sharp blood sugar spike.
Cool the rice: Cooking and then cooling rice (for at least 12 hours) can create resistant starch. When reheated, this resistant starch acts more like fiber and is not fully digested in the small intestine, leading to a much smaller blood sugar response.
Rinse the rice: Thoroughly rinsing uncooked rice can wash away some of the excess surface starch, which can make the cooked rice less sticky.
Control portion sizes: A larger portion of rice, regardless of type, means a larger intake of carbohydrates and, therefore, more glucose entering the bloodstream. Moderation is key.

The Verdict on Cooked Rice and Sugar

So, to circle back to the original question: Does cooked rice have a lot of sugar? The direct answer is no, but it is high in carbohydrates that are converted into glucose during digestion. The impact this has on your blood sugar is a function of the type of rice and how it is consumed.

For those concerned with blood sugar spikes, especially individuals with diabetes, opting for whole-grain brown rice over refined white rice is a better choice due to its lower GI and higher fiber content. Cooking and cooling your rice, and serving it as part of a balanced meal with protein, fat, and vegetables, are also effective strategies to help manage its glycemic impact. The perception of rice as being "sugary" comes from its rapid conversion to blood glucose, not from a high content of simple sugars.

Nutritionix can be a helpful resource for looking up detailed nutritional information for specific rice varieties and other foods.

Conclusion: A Balanced Perspective on Rice

While cooked rice does not contain high amounts of simple sugar, its high concentration of digestible starch can cause a significant rise in blood glucose levels, particularly with white rice varieties. Understanding the difference between starch and sugar, and considering the glycemic index, is essential for making informed dietary choices. By choosing whole grains like brown rice and using specific cooking and serving methods, you can enjoy rice as a part of a healthy, balanced diet while minimizing its impact on your blood sugar.

Frequently Asked Questions

No, eating white rice is not the same as eating pure table sugar. While both raise blood sugar, white rice contains complex carbohydrates (starch) that the body must first break down, while pure sugar consists of simple carbohydrates that are absorbed very quickly.

A cup of cooked white rice contains very little simple sugar, typically less than 0.1 gram. However, it contains over 45 grams of carbohydrates, mostly starch, that the body converts to glucose.

Like white rice, brown rice has very little simple sugar. It is high in complex carbohydrates, but its higher fiber content results in a slower, more controlled release of glucose into the bloodstream compared to white rice.

The glycemic index (GI) varies by rice type and how it's cooked. White rice generally has a high GI (70+), while brown rice has a medium GI (around 50-66) due to its fiber content.

While cooking does not remove the carbohydrates from rice, cooking and then cooling it can change the structure of the starch into 'resistant starch,' which is digested more slowly and has a lower glycemic impact.

Refined rice varieties, like white rice, are high in starch but low in fiber, causing them to be digested rapidly. This leads to a quick and significant rise in blood glucose levels, especially when consumed alone.

To minimize blood sugar spikes, choose brown rice over white rice. You can also cool cooked rice and reheat it to increase resistant starch, and serve rice as part of a meal containing protein, fiber, and healthy fats to slow down digestion.