Which Type of Rice Has the Highest Amount of Amylose?

Over 90% of the world's rice is grown in Asia, and the amylose content varies significantly among its thousands of varieties. Long-grain rice, like Basmati and Jasmine, consistently has the highest amount of amylose, a key factor in its cooking properties and health benefits.

Quick Summary

Long-grain varieties contain the most amylose, the linear starch molecule responsible for a fluffy, separate-grain texture when cooked. In contrast, short-grain and glutinous rice are high in amylopectin, a branched starch that makes rice sticky and soft.

Key Points

• Long-grain varieties have the most amylose: Long-grain rice, including Basmati and some Indica varieties, consistently contains the highest percentage of amylose.

• Amylose dictates texture: A high amylose content results in a fluffy, dry, and separated grain texture when cooked, as seen in long-grain varieties.

• Amylopectin creates stickiness: Short-grain and glutinous rice are low in amylose and high in amylopectin, the starch responsible for their sticky and soft consistency.

• High-amylose rice has a lower glycemic index: Due to its slower digestion, high-amylose rice can lead to a more stable blood sugar response, making it beneficial for diabetics.

• Cooked rice changes texture with temperature: The firm, fluffy texture of high-amylose rice will become even harder when cooled, which is characteristic of resistant starch.

• High-amylose rice may provide digestive health benefits: The resistant starch formed from high amylose content can support a healthy digestive system.

The characteristics of cooked rice—from its fluffy texture to its glycemic impact—are largely determined by its starch composition. Starch in rice consists of two main molecules: amylose and amylopectin. A high amylose content results in rice that cooks up dry and separates into individual grains, while a high amylopectin content yields a soft, sticky texture. Understanding this distinction is key to selecting the right rice for any culinary or nutritional purpose.

The Role of Amylose and Amylopectin

Amylose is a long, linear chain of glucose molecules. Its structure makes it more resistant to digestion and less prone to gelatinization during cooking. This is why high-amylose rice varieties, such as long-grain types, hold their shape and remain fluffy after cooking. Their slower rate of digestion can also contribute to a lower glycemic index, which is beneficial for blood sugar management.

Amylopectin, conversely, is a highly branched starch molecule. The branched structure allows it to gelatinize easily during cooking, leading to a breakdown that makes the rice soft and sticky. Varieties high in amylopectin, like short-grain and glutinous rice, clump together and are ideal for dishes like risotto, sushi, or desserts.

Long-Grain vs. Short-Grain Varieties

The most significant difference in amylose content is seen when comparing rice by grain length. This is a simple and effective way to predict the rice's cooking and textural properties.

Long-Grain Rice

Long-grain rice is characterized by its long, slender grains. It has a high amylose content, typically ranging from 20-30%. This high percentage is responsible for its firm, light, and fluffy texture when cooked. Basmati rice, with its high proportion of amylose, is an excellent example of this, resulting in dry, separated grains perfect for Indian dishes. Other examples include some varieties of brown rice and enriched white long-grain rice.

Medium-Grain Rice

Medium-grain rice, such as Arborio used for risotto, falls in the middle range of amylose content. It is softer and sticker than long-grain rice but not as glutinous as short-grain varieties. Its amylopectin is released during cooking to create a creamy, chewy consistency.

Short-Grain Rice and Glutinous Rice

Short-grain rice is plump and nearly round. It has a low amylose content and is high in amylopectin. This composition causes the grains to stick together when cooked, a desirable trait for sushi and other applications. Glutinous rice, also known as sticky rice, is an extreme example of low-amylose rice, containing almost no amylose (1–2.3%) and a very high amount of amylopectin. This results in its uniquely sticky, glue-like texture.

Comparison of Rice Types by Amylose Content

Feature	High-Amylose Rice	Low-Amylose Rice	Very-Low-Amylose Rice (Glutinous)
Amylose Content	25-30%+	<20%	0-2%
Grain Type	Long-grain	Medium-grain, some short-grain	Short-grain
Cooked Texture	Fluffy, firm, separated	Softer, moist, slightly clumpy	Very sticky, glue-like
Common Examples	Basmati, some brown rice varieties (e.g., Dixiebelle, Rondo)	Arborio, Calrose, Koshihikari	Mochigome, Sweet Rice
Best For	Pilafs, curries, side dishes	Risotto, paella, rice pudding	Sushi, desserts, binding agent

Cooking with High-Amylose Rice

For high-amylose rice to achieve its intended fluffy texture, proper cooking methods are essential. These methods often require a specific rice-to-water ratio and a controlled process to prevent the grains from becoming gummy. Rinsing the rice before cooking is often recommended to remove excess starch from the surface. Using a “pasta method” of boiling the rice in plenty of water and then draining it is another effective technique for achieving separated grains. The distinct texture of cooked high-amylose rice is also known to firm up significantly when cooled.

Health Implications of High-Amylose Rice

Beyond its culinary properties, the high amylose content in certain rice varieties offers notable health benefits. Because amylose is digested more slowly than amylopectin, high-amylose rice has a lower glycemic index (GI). This slower digestion prevents sharp spikes in blood sugar levels, making it a better dietary choice for individuals managing diabetes or seeking sustained energy release. Furthermore, the slower-digesting properties mean high-amylose rice can act as a type of resistant starch, which benefits digestive health. Clinical studies have shown that consuming high-amylose rice can lead to significantly lower postprandial blood glucose and insulin responses compared to low-amylose varieties. The nutritional composition also typically includes essential minerals, contributing to a balanced diet.

Conclusion

In summary, long-grain rice varieties have the highest amount of amylose, a characteristic that defines their distinct fluffy, non-sticky texture. This is a direct contrast to short-grain and glutinous rice, which are rich in amylopectin and thus become soft and sticky when cooked. The specific starch composition not only dictates the rice's culinary use but also its physiological effects, with high-amylose varieties offering benefits like a lower glycemic index and a source of resistant starch. By choosing the right type of rice based on its amylose content, consumers can achieve both their desired cooking results and specific nutritional goals.

References

Zeinelabdin, A. M., & Slupska, M. L. (2015). High Amylose White Rice Reduces Post-Prandial Glycemic and Insulin Response Compared to Short Grain Rice in Healthy Individuals. Nutrients, 7(7), 5225–5237. https://pmc.ncbi.nlm.nih.gov/articles/PMC4517002/ Encyclopædia Britannica, Inc. (2025). Rice. Britannica. https://www.britannica.com/plant/rice Syafiqah Binti Kamarul Zaman, M., Ju, Y. H., Al-Adham, F., Hani, N. M. (2016). Production of glutinous rice flour from broken rice via aqueous leaching. Food Chemistry, 203, 136-143. https://www.sciencedirect.com/science/article/pii/S0308814616302291 Chef's Corner Store (2017). A Guide to the Different Types of Rice. https://chefscornerstore.com/blog/a-guide-to-the-different-types-of-rice/ Befach Wellness (2025). Amylose vs Amylopectin: What Befach Rice Teaches. https://befachwellness.com/blogs/news/amylose-vs-amylopectin-what-befach-rice-teaches The New York Times (2015). Cooking Rice Like Pasta. https://cooking.nytimes.com/recipes/1017582-cooking-rice-like-pasta MasterClass (2021). All About Rice: How to Cook With 9 Common Rice Varieties. https://www.masterclass.com/articles/all-about-rice-how-to-cook-with-9-common-rice-varieties

Frequently Asked Questions

What is the difference between high and low amylose rice?

High-amylose rice is typically a long-grain variety that cooks up fluffy and separates into individual grains. Low-amylose rice, generally medium or short-grain, cooks to a softer, stickier consistency due to its higher amylopectin content.

Is Basmati rice high in amylose?

Yes, Basmati rice is known for its high amylose content, which is why it cooks into distinct, fluffy, and non-sticky grains.

What type of rice has almost no amylose?

Glutinous rice, also known as sticky rice or waxy rice, contains almost no amylose (1-2.3%) and is composed almost entirely of amylopectin, giving it a very sticky texture when cooked.

Does brown rice have high amylose content?

Amylose content varies depending on the specific brown rice variety, but many long-grain brown rice types are high in amylose. Brown rice, being a whole grain, is also generally a more nutritious option than its white, polished counterpart.

Why is high-amylose rice good for diabetics?

High-amylose rice is digested more slowly than low-amylose rice, which helps prevent a rapid increase in blood glucose levels after eating. This is because amylose acts as a form of resistant starch, resulting in a lower glycemic index.

Can cooking methods affect the amylose content of rice?

While the inherent amylose content of a rice variety doesn't change, cooking methods can affect its final texture and impact on blood sugar. For example, methods that wash away excess starch or allow for slower digestion can influence the glycemic response.

Which type of rice is best for making risotto?

For risotto, a medium-grain rice like Arborio is ideal. It has a medium level of amylose, and its high amylopectin content gives risotto its signature creamy texture.