Which rice is high in starch? A Guide to Starchy Rice Varieties

November 30, 2025 •

3 min read

According to scientific research, glutinous rice can contain up to 99% amylopectin, the type of starch responsible for its sticky texture. Different rice varieties have varying levels of starch, which dramatically impacts their texture and best culinary uses. Understanding which rice is high in starch is key to achieving your desired cooking results, whether for creamy risotto or perfectly formed sushi.

Quick Summary

Different rice varieties vary in starch content due to their amylose and amylopectin composition. Varieties with higher amylopectin, such as glutinous and arborio rice, are stickier and creamier. This directly influences the rice's texture and ideal culinary applications.

Key Points

High Starch Varieties: Rice varieties like glutinous (sticky), Arborio, and sushi rice have the highest starch content due to their high amylopectin composition.
Amylopectin vs. Amylose: The key to a rice's texture lies in its starch. High amylopectin leads to sticky, creamy rice, while high amylose results in fluffy, separate grains.
Shorter Grains, Higher Starch: Generally, short and medium-grain rice varieties contain more amylopectin than long-grain rice, making them stickier when cooked.
Cooking Techniques Matter: To achieve a creamy texture with high-starch rice like Arborio, avoid rinsing. For fluffier results with medium-grain rice, rinse thoroughly to remove excess surface starch.
Glutinous Rice is Gluten-Free: Despite its misleading name, glutinous rice contains almost no amylose starch and is naturally gluten-free.
Best for Specific Dishes: High-starch rice is best for dishes like risotto, sushi, and Asian desserts where a creamy or cohesive texture is desired.

The starch content in rice is a primary factor that determines its texture, with variations arising from the ratio of two key molecules: amylose and amylopectin. Varieties high in amylopectin become moist and sticky when cooked, while those with higher amylose content tend to be fluffy with separate grains. This guide explores which rice is high in starch and how to use it effectively in your kitchen.

The Starch Science: Amylose vs. Amylopectin

To understand which rice varieties are starchy, it is helpful to know the basic science behind rice's composition. Rice starch consists of two types of molecules:

Amylopectin: A highly branched, soluble starch molecule. When rice is cooked, amylopectin releases from the grain, creating a creamy, sticky, or viscous texture. Rices high in this type of starch are opaque when raw.
Amylose: A linear, straight-chain molecule that is less soluble. Rices with a higher amylose content cook up fluffy and firm, with distinct grains. These varieties are often translucent when uncooked.

The ratio of these two starches is the most important factor in determining the cooking properties of any given rice, with high amylopectin levels leading to a high-starch texture.

Rice Varieties High in Starch

Glutinous or Sticky Rice

This variety is the pinnacle of high-starch rice, containing almost no amylose and an exceptionally high amylopectin content, sometimes approaching 100%.

Characteristics: When cooked, it becomes very sticky, gluey, and chewy. The grains are typically short and opaque.
Uses: A staple in Southeast Asian cuisine, used for both savory dishes and desserts like Thai mango sticky rice.

Short-Grain Rice (e.g., Sushi Rice)

Falling under the Japonica subspecies, short-grain rice varieties have a lower amylose content than long-grain rices, leading to a softer, stickier texture when cooked.

Characteristics: The round, plump grains are starchy and clump together, making them easy to pick up with chopsticks.
Uses: Essential for making sushi and other dishes that require the rice to hold its shape.

Arborio Rice

Originating from Italy, Arborio is a medium-to-short grain rice prized for its high amylopectin content.

Characteristics: It has a pearly-white exterior and cooks to a firm, creamy consistency as it releases its starches.
Uses: The go-to rice for creamy Italian risottos and other dishes that benefit from a rich, thick sauce.

Tips for Cooking High-Starch Rice

When cooking starchy rice, preparation and technique are crucial. Depending on the desired outcome, you can either embrace or reduce the stickiness.

To increase creaminess (for risotto): Do not rinse the rice before cooking, as this preserves the surface starch. Use a method that involves stirring and gradually adding liquid, which encourages the release of amylopectin.
To reduce stickiness (for separate grains): Thoroughly rinse the rice in cold water before cooking to wash away excess surface starch. This is especially useful for some medium-grain rices where a looser texture is preferred.
Steaming for best results: For glutinous rice, steaming is the traditional and most effective method, as it cooks the grains evenly while preserving the desired texture.

Comparison of Starch-Related Rice Properties


Feature	Long-Grain Rice (Basmati, Jasmine)	Medium-Grain Rice (Arborio)	Short-Grain Rice (Sushi Rice)	Sticky Rice (Glutinous)
Amylose Content	High	Medium	Low	Very Low (0-5%)
Amylopectin Content	Low	High	High	Very High (95-100%)
Cooked Texture	Fluffy, separate grains	Creamy, moderately sticky	Soft, sticky, and chewy	Very sticky, gluey
Appearance (Raw)	Translucent	Opaque/Pearly	Opaque	Opaque
Common Uses	Pilafs, side dishes	Risotto, paella	Sushi, onigiri, desserts	Desserts, Asian dishes

Conclusion

In summary, the question of which rice is high in starch can be answered by focusing on varieties with a high concentration of amylopectin. These include short-grain rice varieties like sushi rice, creamy Arborio rice for risotto, and the highly glutinous sticky rice used widely in Asian desserts and savory dishes. The grain's shape is often a good indicator, with shorter, plumper grains typically possessing higher starch content than their longer, more slender counterparts. By understanding the relationship between starch type and texture, you can confidently select the right rice for your culinary needs, whether you desire a fluffy side or a rich, cohesive dish. For further reading on the nutritional properties of rice, consult resources from organizations like the National Institutes of Health.

Frequently Asked Questions

The primary factor determining a rice's stickiness is its amylopectin content. Varieties with high levels of this type of starch, such as glutinous rice, become sticky and cohesive when cooked.

Yes, rinsing rice in cold water before cooking removes the excess surface starch (amylopectin). This helps the grains stay separate and less sticky, which is ideal for some dishes like pilafs.

Yes, sushi rice is a type of short-grain rice with a high amylopectin content. This makes it soft, chewy, and sticky when cooked, which is why it's perfect for holding its shape in sushi rolls.

For creamy risotto, you should use a high-starch, medium-grain rice like Arborio or Carnaroli. These varieties release their starch as they cook, creating the dish's signature rich and creamy consistency.

While all rice contains starch, brown rice generally has a lower glycemic load and is less starchy than short-grain white rice. It retains its fibrous bran and germ, which provides more nutrients but also results in a chewier, less sticky texture.

The term 'glutinous' refers to the rice's glue-like, sticky texture when cooked due to its high amylopectin content. It does not mean the rice contains gluten, as glutinous rice is naturally gluten-free.

A good indication is the grain's length and appearance. Short, plump, and opaque grains typically contain more amylopectin and will be stickier. Longer, translucent grains, like basmati, have more amylose and are fluffier.