Most cooked rice contains about 0–0.1 g of sugar per 100 g, so sugar in rice is negligible next to its starch.
Rice is mostly starch with trace sugars. If you’re scanning labels or tracking macros, the number you care about is how much sugar shows up per 100 grams of cooked rice. Below you’ll find clear numbers by rice type, why labels often read “0 g,” how cooked weight changes the math, and simple ways to portion smart without losing the dishes you love.
How Much Sugar In Rice Per 100G? By Rice Type
Across common varieties, total sugars in cooked rice sit near zero. Databases that draw on laboratory analyses list either “0 g” or tiny traces. Here’s a side-by-side view anchored to cooked weight, which is what most people eat.
| Rice Type (Cooked) | Total Sugars (g/100 g) | Source / Notes |
|---|---|---|
| White, Long-Grain | ~0.08 | USDA-derived listing for cooked white rice shows 0.08 g sugars per 100 g. |
| Brown, Medium-Grain | ~0.0–0.1 | Many entries show 0 g due to rounding; true value is a trace. |
| Jasmine | 0.0 | Common listings report 0 g per 100 g cooked; rounding obscures minuscule traces. |
| Basmati | ~0.0–0.1 | Data often lists 0 g; when measured, tiny amounts may register as trace. |
| Sticky/Glutinous | ~0.03–0.05 | Recorded as ~0.05 g per 174 g cup; scaled to 100 g ≈ ~0.03 g. |
| Parboiled (Long-Grain) | ~0.0–0.1 | Typically shows 0 g on cooked entries; practical intake is a trace. |
| Wild Rice (Cooked) | ~0.0–0.1 | Varies by source brand and moisture; often listed as 0 g per 100 g cooked. |
Two takeaways jump out. First, the number is tiny across the board. Second, database line items may show “0 g” not because sugars don’t exist, but because they’re too small to report at typical rounding rules. That’s why asking how much sugar in rice per 100g needs a cooked-weight answer and a quick look at labeling math.
Sugar In 100 Grams Of Rice: Cooked Vs Dry
Rice expands as it cooks, taking on water. A gram of dry rice doesn’t equal a gram of cooked rice on the plate. When you compare by 100 grams, cooked rice carries less carbohydrate density than the same 100 grams of dry rice, because water fills the space. Sugars are still just a trace either way, but most nutrition trackers, labels, and calorie apps use cooked weight for practical eating.
That’s why you’ll see entries for cooked white rice around 28 g total carbs per 100 g with sugars at ~0.08 g. Dry rice lists a higher carbohydrate number per 100 g because there’s no extra water diluting it. For meal planning, decide whether you log cooked or dry, then stick to that basis so your numbers stay consistent.
Where The “0 G Sugar” Label Comes From
Nutrition labels in the U.S. follow rounding rules. When a nutrient falls below set thresholds, it can be declared as “0 g.” For sugars, that’s often the situation with plain cooked rice: the true value is a trace that rounds down to zero on the panel. This is normal compliance, not a trick.
If you want to see the underlying number rather than the rounded panel figure, look at database entries that present grams per 100 g in finer detail. For cooked white long-grain rice, for instance, the data shows a minuscule 0.08 g sugars per 100 g cooked weight—so tiny that many labels would still print “0 g.”
Carbs, Sugar, And Blood Glucose Are Not The Same Thing
It’s easy to mix up low sugar with low glycemic impact. Rice carries almost no simple sugars, yet it’s rich in starch that digests to glucose. That means blood glucose can still rise after a rice-based meal, even though the label shows “0 g” sugars. The curve you feel depends on portion size, the rice variety, and the rest of the plate—fiber, protein, and fat slow things down.
If you track post-meal responses, two tactics help: size your scoop and pair rice with foods that add fiber and protein. The sugar line stays near zero either way, but the overall carb load and timing of digestion change the experience.
How To Read Per-100-Gram Numbers In Your Kitchen
Per-100-gram nutrition is great for apples-to-apples comparisons. Here’s how to make it practical at home:
- Weigh your cooked rice. Spoon rice into a bowl, tare the scale, and add cooked rice until the display reads 100 g. That portion contains ~28 g total carbs and ~0.08 g sugars for white long-grain, with similar sugar traces for most types.
- Or measure a fixed volume. One level cup of cooked white rice weighs ~158 g; a half cup weighs ~79 g. You can scale the per-100-gram figures up or down using those weights.
- Keep your basis consistent. Log cooked rice as cooked, or dry as dry; don’t mix within the same plan.
How Much Sugar In Rice Per 100G? Practical Portion Math
Let’s translate the per-100-gram figure to familiar servings of cooked white rice. Numbers are rounded to two decimals for readability.
| Serving (Cooked White Rice) | Total Sugars (g) | Total Carbs (g) |
|---|---|---|
| 100 g | 0.08 | ~28 |
| ½ cup (~79 g) | ~0.06 | ~22 |
| 1 cup (~158 g) | ~0.13 | ~44.5 |
These small sugar quantities don’t swing daily totals. The bigger lever is the starch load. If you’re balancing carbs, right-size the portion, choose a variety that fits your meal, and add vegetables or legumes to round things out.
Type-By-Type Notes That Matter
White Long-Grain
Popular for pilafs and stir-fries, this variety shows a trace of sugars near 0.08 g per 100 g cooked with total carbs around 28 g per 100 g. It’s an easy baseline for portion planning.
Brown Rice
Sugar remains a trace. The big difference is fiber—from the bran—which slightly lowers the total carb density per full cup compared with some white types on a per-cup basis. The per-100-gram sugar number still sits near zero.
Jasmine
Fragrant and soft. Many entries list 0 g sugars per 100 g cooked. That zero reflects rounding; the real value is still tiny. Expect a similar carb load to other white long-grain rices on a weight basis.
Basmati
Long and separate grains. Sugar is effectively zero per 100 g cooked. Pair it with lentils or chickpeas to add fiber and protein that slow starch digestion.
Sticky/Glutinous
Great for sushi and desserts. Lab values show small sugar traces per cup; scaled to 100 g, that’s still just a few hundredths of a gram.
Parboiled
Steamed in the husk before milling, which drives some nutrients inward. Sugar per 100 g cooked remains a trace amount.
Wild Rice
Botanically different but used like rice. Entries often show 0 g sugars per 100 g cooked. Texture is hearty, and the protein is a touch higher than many white varieties.
How Cooking Method Shifts Your Numbers
Per-100-gram values change with moisture. Fluffy rice cooked with more water will weigh more per scoop and dilute the carb density. Drier rice packs more starch per 100 g. Sugar still hugs the same tiny range; the main swing is the starch number. Rinsing or soaking won’t remove sugars in a meaningful way, but it can change texture and, in some cases, lower surface starch that causes clumping.
Label Literacy: Two Quick Links To Trust
If you want to double-check numbers, two resources help:
- USDA-derived entry for cooked white rice shows 0.08 g sugars per 100 g cooked and full macro detail.
- FDA Nutrition Facts rounding rules explain why tiny amounts can appear as “0 g” on labels.
Smart Ways To Plate Rice
Keep rice in the mix while managing your targets:
- Size the starch. Start with ½ cup cooked on the plate, then add more if your meal needs it.
- Build the base. Fold in steamed vegetables or edamame to raise fiber and protein without pushing sugars.
- Swap once or twice a week. Try wild rice blends or brown rice when texture fits the dish.
- Finish with acids and herbs. A squeeze of citrus or a splash of vinegar brightens flavor so smaller portions feel satisfying.
Straight Answers To Common Checks
Does Rice Contain Added Sugar?
Plain, unseasoned rice does not include added sugar. If you see sugar on a label for a packaged rice dish, it’s usually from sauces, broths, or seasonings. Check the ingredients list and the “Added Sugars” line to be sure.
Is “Sugar-Free Rice” A Thing?
Claims like that rely on rounding. Since the true sugar content is a trace, many products qualify for “0 g” per serving under standard rules. That doesn’t change the starch content, which still contributes to total carbohydrates.
How Do I Keep My Logs Consistent?
Pick a basis (cooked or dry), weigh or measure, and use the same entry every time. If you switch between entries that use different bases or moisture, your numbers will drift.
Your Bottom Line
The answer to how much sugar in rice per 100g is simple: it’s virtually none. The exact figure sits around 0–0.1 g per 100 g cooked for most varieties. What shapes your nutrition plan is portion size and the rest of the plate. Keep the scoop steady, pair rice with fiber and protein, and let the label math work in your favor.
People often search “how much sugar in rice per 100g” when they start tracking. Now you have the number and the context to use it well.