Red Rice (Cooked)
Grains · Rice
Cooked red rice is low FODMAP at 190 g, about one cup. Much larger reference portions are moderate at 488 g and high at 575 g. GOS is the changing FODMAP group in the Monash detail panels.
Serving sizes for red rice (cooked)
The app calls 488 g about 2½ cups and 575 g three cups. These substantial cooked amounts are approximate volume descriptions, not a reason to increase a serving or a conversion from uncooked rice.
Tested serving sizes
| Serving | Amount | Main FODMAP | Rating |
|---|---|---|---|
| 1 cup | 190 g | GOS 0.1 g | |
| 2 1/2 cups | 488 g | GOS 0.25 g | |
| 3 cups | 575 g | GOS 0.3 g |
Breakdown for 1 cup
Is red rice (cooked) low FODMAP?
The green portion shows all six indicators green. At the two larger weights GOS becomes amber and red, while fructans, fructose, lactose, mannitol and sorbitol stay green. In comparison, wild rice has a fructan-based pattern in its larger servings.
Red Rice (Cooked) and IBS: what to know
An IBS meal plan does not require using the large comparison portions as meal goals. They explain the entry's changing rating, while the cooked green serving is the relevant starting reference. Personal tolerance and the rest of the meal still matter when interpreting symptoms.
Gut-friendly ways to eat red rice (cooked)
Use red rice as a measured side or as one ingredient in a grain salad. Check whether a packet contains pure red rice, a rice blend or added seasoning. If the rice is mixed with beans or lentils, assess those ingredients in their own portions instead of using the red-rice weight for the entire mixture.
Frequently asked questions
Are fructans high in this red-rice entry?
No. Fructans stay green in the three checked panels; GOS changes at the larger weights.
Is red rice the same as red quinoa?
They are separate foods with separate app entries. Similar colour does not establish matching FODMAP groups.
Does this cover a red-rice supplement?
No. This guide concerns cooked food rice, not extracts, supplements or other products sharing part of the name.
Check a whole plate in seconds.
Not sure about a whole meal? Scan it with the Gut Friendly app.
Get the appRelated foods
Sources and editorial notes
- Monash University FODMAP Diet App
Monash University FODMAP Diet app entry “Rice, red, cooked” checked directly on 27 September 2026. The portion weights, traffic-light ratings and FODMAP groups discussed here were verified in matching detail panels. Numerical FODMAP concentration estimates elsewhere in the catalogue were not validated by this check.