What kind of rice has the least amount of starch? Your guide to low-starch options

November 28, 2025 •

4 min read

Did you know that long-grain rice varieties like basmati and jasmine typically have less starch than their short-grain counterparts? Discover what kind of rice has the least amount of starch and how it can impact your diet and cooking.

Quick Summary

Long-grain rice, wild rice, and parboiled rice are among the least starchy options due to their grain composition or processing methods. Whole grains like black rice also offer lower glycemic impacts.

Key Points

Long-Grain Rice: Varieties like basmati and jasmine have lower amylopectin, resulting in fluffier, less starchy grains.
Parboiled Rice: The pre-cooking process creates resistant starch, which lowers its glycemic index and digestible starch content.
Wild Rice: Technically a grass seed, wild rice is naturally lower in carbohydrates and significantly less starchy than true rice.
Whole Grains: Brown, black, and red rice contain bran and fiber, which slow digestion and reduce the overall glycemic impact, although total carbs may be similar to white rice.
Cooking Technique: Rinsing uncooked rice several times until the water runs clear removes excess surface starch and prevents clumping.

Understanding Rice Starch: Amylose vs. Amylopectin

To understand which rice has the least starch, it is helpful to understand the two main types of starch found in rice: amylose and amylopectin. Amylose is a straight-chain starch molecule that is less soluble in water and is responsible for the firm, separate grains of cooked rice. Amylopectin is a branched-chain molecule that is more readily digested and makes rice sticky and clumpy when cooked. Short-grain rice varieties, like those used for sushi, are very high in amylopectin, making them sticky. Long-grain rice varieties, in contrast, have a higher amylose content, which is why they cook up light and fluffy. This fundamental difference in starch composition is the primary reason why some rice types are less starchy than others.

Long-Grain Rice: A Top Low-Starch Contender

Long-grain varieties are consistently cited as having the lowest starch content, making them an excellent choice for anyone looking to reduce their starch intake. The individual grains remain separated and fluffy after cooking, making them ideal for pilafs, side dishes, and salads.

Basmati Rice

Often called the 'King of Rice,' basmati rice is a long-grain rice known for its fragrant aroma and dry, separate grains. The low starch content and lower glycemic index (GI) make it a popular choice for those managing blood sugar levels. Brown basmati rice, which retains the bran and germ, offers an even lower GI and more nutrients than its white counterpart.

Jasmine Rice

This fragrant long-grain rice is another excellent low-starch option, though it can be slightly stickier than basmati. Its sweet aroma and soft texture make it a perfect pairing for curries and Thai cuisine.

Whole-Grain Alternatives

While whole grains like brown rice generally have a similar amount of total carbohydrates to white rice, their bran and germ layers contain more fiber, vitamins, and minerals. This fiber slows down digestion, resulting in a more moderate impact on blood sugar levels compared to refined white rice.

Wild Rice

Technically a semi-aquatic grass seed, wild rice is an outstanding choice for those seeking a low-carb option. It has a significantly lower carbohydrate and higher protein content than regular rice, along with a low glycemic index. Its nutty flavor and chewy texture add a unique dimension to dishes.

Black and Red Rice

These pigmented rice varieties are also good low-starch options because of their bran layers, which are rich in antioxidants and fiber. Their fiber and whole-grain structure slow digestion, leading to a lower glycemic response.

Parboiled (Converted) Rice: Processed for Lower Starch

Parboiling is a process that involves soaking, steaming, and drying rice before milling. This process forces nutrients from the bran into the endosperm and alters the starch structure. As the rice cools, a process called retrogradation occurs, which creates resistant starch. Resistant starch resists digestion, and as a result, parboiled rice has a lower glycemic index and a lower digestible starch content. This makes it a great alternative to regular white rice for those focused on blood sugar management.

Cooking methods can reduce starch, too

Even with starchy rice varieties, certain cooking techniques can help minimize the amount of starch in your final dish. These include:

Rinsing: Rinsing raw rice thoroughly in cold water before cooking removes the excess surface starch that causes clumping.
Cooking with excess water: Much like cooking pasta, cooking rice in a large amount of water and then draining it removes more of the starchy residue.
Cooling and reheating: This process increases resistant starch. Chilling cooked rice and then reheating it can further lower its glycemic impact.

Comparison of Starch and Glycemic Impact


Rice Type	Starch/GI Characteristics	Texture	Best For
Short-Grain (e.g., Sushi, Arborio)	High amylopectin, very sticky, high GI	Soft, sticky, and clumpy	Sushi, risotto, paella
Long-Grain (e.g., Basmati, Jasmine)	Higher amylose, low GI	Firm, separate, and fluffy	Pilafs, curries, side dishes
Wild Rice	Low carb, high protein, very low GI	Chewy, nutty, and earthy	Grain bowls, salads, stuffings
Converted (Parboiled)	Lower GI due to resistant starch	Firm, separate grains	Side dishes, salads
Whole-Grain (e.g., Brown, Black)	Fiber-rich bran lowers GI	Chewy, nutty	Side dishes, salads, whole-grain dishes

Conclusion: Choosing the Right Rice for Your Needs

Choosing the rice with the least amount of starch depends on whether you prioritize natural grain properties or processed modifications. Long-grain varieties like basmati naturally have less starch, while processing methods make parboiled rice a low-GI option. Wild rice, despite not being a true rice, is an excellent low-carb and low-starch choice. The best choice ultimately depends on your dietary goals, health considerations, and culinary needs. Regardless of your selection, remember that cooking methods like rinsing can always help reduce overall stickiness. For more information on parboiled rice specifically, you can refer to this resource from Healthline.

Healthline

Frequently Asked Questions

Yes, rinsing uncooked rice thoroughly with cold water removes excess surface starch, resulting in a less sticky and clumpy final product.

While brown rice is often seen as healthier due to its fiber and nutrient content, its total starch level is comparable to white rice. The fiber, however, slows digestion and gives it a lower glycemic index.

Resistant starch is a type of starch that resists digestion in the small intestine. Parboiling rice creates more resistant starch, which contributes to a lower glycemic index.

Beyond rinsing, you can cook rice like pasta by boiling it in a large amount of water and then draining the excess starchy water. Cooling and reheating cooked rice also increases resistant starch.

Yes, wild rice is an excellent option for a low-carb diet. It is significantly lower in total carbohydrates and higher in protein and fiber compared to regular rice varieties.

Amylose is a straight-chain starch molecule that makes rice grains separate and firm when cooked. Amylopectin is a branched-chain molecule that leads to a sticky, clumpy texture.

Most long-grain varieties like basmati and jasmine have lower starch content than short-grain varieties. However, there is some variation, so it's best to confirm the specific type's properties.