Is rice gluten free?
Yes. Plain rice is naturally gluten free: it is not made from wheat, rye or barley, the grains FDA names as the sources of gluten. Watch prepared versions: 12 of the 140 rice recipes in USDA's survey database add a gluten ingredient.
What the gluten-free label means
A food labeled gluten free in the US must have less than 20 ppm gluten, whether the gluten comes from an ingredient or from contact during processing. Foods that are gluten free by nature, like fresh fruits and vegetables, can carry the label too (FDA).
For celiac disease, the risk with plain rice is cross-contact in packing plants and kitchens, not the food itself. Pooled testing studies found more than 20 ppm gluten in 28% of foods that are gluten free by nature, against 9.5% of products labeled gluten free, so the label lowers that risk without removing it.
Rice in USDA recipes: which versions have gluten
USDA's survey food database (FNDDS) breaks each food Americans eat into ingredients. For rice it has 140 versions: 12 with a gluten ingredient, 98 with no gluten ingredient and 30 where an ingredient such as a sauce, gravy or spread could go either way.
Where the gluten comes from
| Gluten ingredient | Versions | Example |
|---|---|---|
| Soy sauce made from soy and wheat (shoyu) | 12 | Rice, white, with soy-based sauce, fat added |
Versions with no gluten ingredient
- Rice, cooked, NFS
- Rice, cooked, with milk
- Rice, sweet, cooked with honey
- Rice, white, cooked, glutinous
- Rice, cooked with coconut milk
- Rice, white, cooked, NS as to fat
Dishes named after rice that do contain gluten
- Rice dressing: Bread, crumbs, dry, grated, plain
Rice in place of wheat: what changes
If rice replaces a gluten grain of the same kind, this is how the same amount compares, 1 cup (5.6 oz, 158 g) of each:
| Food | Calories | Protein | Fiber | Iron |
|---|---|---|---|---|
| Rice | 205 calories | 4.3 g | 0.63 g | 1.9 mg |
| Barley | 194 calories | 3.6 g | 6 g | 2.1 mg |
| Couscous | 177 calories | 6 g | 2.2 g | 0.6 mg |
| Bulgur | 131 calories | 4.9 g | 7.1 g | 1.5 mg |
Values are for one USDA entry per food. An entry USDA labels enriched has added iron and B vitamins, which changes the iron column.
Rice on other diets
Who needs to avoid gluten, and what going gluten free costs
- Level C Children who went gluten free after a celiac diagnosis had four times more arsenic in their urine six months later, because rice is what replaces wheat. American Journal of Gastroenterology, 2025
- Level E NIDDK states that people with celiac disease need a gluten-free diet for life to prevent symptoms and intestinal damage from returning. NIDDK (NIH), Eating, Diet, & Nutrition for Celiac Disease
- Level C A meta-analysis of 40 studies found gluten above 20 mg/kg in 9.52% of labeled gluten-free products, against 28.32% of naturally gluten-free foods. Br J Nutr, 2022
- Level B Two granola bars a day carrying 10 g of gluten caused no more gut symptoms than gluten-free bars in 33 young people who felt better off gluten, difference on a 100 mm scale -0.01. Aliment Pharmacol Ther, 2022
Levels: A systematic review or meta-analysis, B randomized trial, C observational, D lab or animal, E expert body. How we grade evidence.
Keep exploring
Sources
- USDA FoodData Central (SR Legacy), Rice, white, long-grain, regular, enriched, cooked, FDC ID 168878, accessed 2026-10-12 · full nutrition facts
- FDA, Questions and Answers on the Gluten-Free Food Labeling Final Rule, www.fda.gov (content current as of June 30, 2022), accessed 2026-10-12
- USDA FoodData Central, FNDDS 2021–2023 survey food recipes (input_food.csv, FDC release 2026-04-30), fdc.nal.usda.gov, accessed 2026-10-12
Numbers are USDA values scaled to the serving shown. Serving sizes are USDA household measures. % DV uses FDA Daily Values for adults. Checked 2026-10-12 · How we verify. Information, not medical advice.