White Rice
Low fiber and high glycemic load make white rice a strong glucose spiker.
FatTonic Facts
White Rice · per serving 1 cup cooked (150g)
Poor · works against fat-burning
| Factor | Amount | Points |
|---|---|---|
| Start | 100.0 | |
| Glycemic load | 30 | −66.0 |
| Sugar (g) | 0 | 0.0 |
| Processing | processed | −16.0 |
| Fiber (g) | 1 | +1.6 |
| Protein (g) | 4 | +2.8 |
| Glycemic index | 73 | |
| Carbs (g) | 42 | |
| Fat (g) | 0 |
Score model v1
Nutrients: USDA FoodData Central, record 168878 (Rice, white, long-grain, regular, enriched, cooked), public domain, checked 2 Oct 2026.
Glycemic index: per-food source not yet recorded.
Per 100 g (USDA record; serving 150 g): carbs 28.2, sugar 0.1, fiber 0.4, protein 2.7, fat 0.3 g.
What this means for fat-burning
Why this score: glycemic load 30 set it, −66.0 points. Source: USDA FoodData Central, FDC 168878.
See how your whole day scores — free Metabolic Score →This food and 199 more, scored on your phone.
Among the 200 rated foods
White Rice scores 22, rated Poor. It scores higher than 7% of the 200 rated foods.
Rated foods per band: Avoid 0–19: 11; Poor 20–39: 23; Moderate 40–59: 34; Good 60–79: 45; Excellent 80–100: 87.
Frequently asked questions
Does white rice spike insulin?
Glycemic load 30 for 1 cup cooked (150g); FatTonic Score 22/100 — it works against fat-burning.
Is white rice good for fat loss?
Poor (22/100): white rice works against fat-burning.