Is Rice Good for Fatty Liver? White, Brown and Basmati Rice

Rice can be part of a fatty liver diet, but the type and the amount matter. None of the official sources we checked bans rice or sets a daily limit. Instead, they advise fewer refined carbohydrates and less added sugar, more whole grains and fiber, and gradual weight loss if you are overweight.

So is rice good for fatty liver? Brown rice is a whole grain and fits this advice well. White rice, including white basmati, is a refined grain, so keep the portion modest and fill the rest of your plate with vegetables and protein.

Here, fatty liver means MASLD, the newer name for non-alcoholic fatty liver disease (NAFLD).

Is rice good for fatty liver? What the guidelines say

The main liver guidelines give no advice on rice itself. They come from the American Association for the Study of Liver Diseases (AASLD, 2023) and from the European liver, diabetes and obesity associations (EASL, EASD and EASO, 2024).

The NIDDK, part of the US National Institutes of Health, comes closest. It names white rice, white bread and potatoes as high glycemic index foods, which affect blood glucose more than low glycemic index foods such as most fruits, vegetables and whole grains. It says your doctor may suggest eating more of these low glycemic index foods.

The guidelines focus on the whole eating pattern:

• Cut back on refined carbs and sugar. AASLD links diets with too many calories, and especially too much saturated fat, refined carbohydrate and sugar-sweetened drinks, to obesity and fatty liver. EASL recommends eating less ultra-processed food that is high in sugar and saturated fat, and avoiding sugar-sweetened drinks.
• Eat more fiber and whole grains. For people who are overweight, AASLD recommends a diet that cuts calories. When possible, it should be lower in carbohydrates and saturated fat and higher in fiber and unsaturated fats, such as a Mediterranean diet. EASL describes that diet as rich in vegetables, legumes, fish and whole grains, with fewer sugars and refined carbohydrates.
• Low carb is one option, not the only one. AASLD says low-carb and low-fat diets appear comparable for improving fatty liver. EASL says calorie-reduced low-carb and low-fat diets appear similarly effective at lowering liver fat. It adds that there is not enough evidence on whether very low carb ketogenic diets work or are safe in MASLD.

Nothing in these guidelines rules rice out. In its general eating advice, the NHS calls rice and grains “an excellent choice of starchy food” and suggests wholegrain varieties where you can.

White rice vs brown rice for fatty liver

The previous Dietary Guidelines for Americans (2020-2025) list brown rice as a whole grain and white rice as a refined grain. They advise making at least half of your grains whole, and suggest switching from white to brown rice where culturally appropriate. The current 2025-2030 edition does not discuss rice, but it keeps that direction: prioritize fiber-rich whole grains and significantly reduce highly processed, refined carbohydrates.

USDA values per cup of cooked rice:

Cooked rice	1 cup	Calories	Carbs	Fiber	Protein	Fat
White, long-grain	158 g	205	44.6 g	0.6 g	4.3 g	0.4 g
White, no added fat (incl. basmati, jasmine)	158 g	204	44.2 g	0.6 g	4.2 g	0.4 g
White, made with oil (incl. basmati, jasmine)	163 g	246	44.3 g	0.7 g	4.2 g	5.1 g
Brown, long-grain	202 g	248	51.7 g	3.2 g	5.5 g	2.0 g

Source: USDA FoodData Central (FDC IDs 168878, 2708408, 2708404 and 169704). Per 100 g values multiplied by USDA’s cup weight and rounded.

Gram for gram, brown rice has four times the fiber of white rice (1.6 g vs 0.4 g per 100 g). The NHS says fiber can help you feel full, and calls wholegrain starchy foods a particularly good choice if you are trying to lose weight.

Brown rice is not a low-calorie swap, though. Per 100 g the two are close (123 vs 130 calories), and USDA’s cup of brown rice is heavier, so a cup comes out higher. It is the better everyday pick, but portion still counts.

What about basmati rice?

Apart from branded products, USDA FoodData Central has no separate entry for basmati rice. It counts basmati and jasmine in its cooked white rice entries, as in the table. The guidelines do not rank rice varieties either, so white basmati counts as white rice and brown basmati as brown rice, a whole grain.

How much rice per day with fatty liver?

There is no official rice limit for fatty liver. The Dietary Guidelines for Americans 2025-2030 say your calorie needs depend on your age, sex, height, weight and activity, and advise paying attention to portion sizes, especially for higher-calorie foods.

As a yardstick, the previous 2020-2025 edition counts ½ cup of cooked rice as one grain serving (an “ounce-equivalent”). Its 2,000-calorie pattern has 6 of these a day from all grains, at least half of them whole. So 1 cup of rice is a third of the day’s grains. Two cups of white rice at one meal come to about 410 calories from the rice alone (our math from the USDA values).

If you are overweight, the NIDDK says losing weight through healthy food choices, smaller portions and physical activity can improve fatty liver. How much to lose:

• To lower liver fat: the NIDDK says losing at least 3% to 5% of your body weight can reduce it. AASLD gives 3% to 5%, and EASL 5% or more.
• To improve inflammation and scarring (fibrosis): the NIDDK says you may need to lose up to 7% to 10%. EASL sets 7% to 10% for inflammation and 10% or more for fibrosis, and AASLD says more than 10% is generally needed.

For someone who weighs 80 kg, 5% is 4 kg (our math). The NIDDK says doctors recommend losing weight gradually, and warns that losing weight fast, or becoming malnourished, can make liver disease worse. It also says being active helps even if you do not lose weight, and the NHS suggests at least 150 minutes of exercise a week.

How to eat rice with fatty liver

If chawal is part of most meals in your home, start with the dishes you already eat. AASLD and EASL both note that diet changes that fit your culture and preferences can be easier to keep up. The tips below are our own suggestions. Where a point comes from a source, we name it.

• Make some or all of it brown. Brown rice, including brown basmati, counts as a whole grain. If your family prefers white rice, we suggest starting with half brown and half white.
• Serve less rice, more vegetables. The Dietary Guidelines 2020-2025 show this with a burrito bowl: 1½ cups of white rice became 1 cup of brown rice plus lettuce and grilled vegetables.
• Add protein. The Dietary Guidelines 2025-2030 say to prioritize protein foods at every meal, and their list includes eggs, poultry, seafood, lentils and other legumes. On a desi plate, that can mean daal, chana, chicken, fish or eggs. See are eggs good for fatty liver.
• Go easy on oil and ghee. The NHS says fats added in cooking and serving increase the calories. In the table, oil adds about 42 calories per cup of rice. Ghee is also mostly saturated fat in USDA data, and AASLD advises limiting saturated fat. Biryani, pulao and fried rice are usually cooked with oil or ghee, so check the calories in chicken biryani too.
• Keep sweet rice for special days. That is our suggestion, not a guideline rule. Kheer and zarda are made with sugar, and the NIDDK says your doctor may suggest avoiding foods and drinks with large amounts of simple sugars. It notes that table sugar is a major source of fructose.
• Swap in roti sometimes. Whole-wheat chapati is also a whole grain in the Dietary Guidelines 2020-2025. Compare portions in calories in 1 roti.

Liverleaf, our fatty liver diet app, is still in development. Until it launches, our fatty liver diet guides cover more everyday foods.

When to talk to your doctor

Talk to your doctor or a dietitian before big diet changes, especially if:

• You have fibrosis or cirrhosis. The NHS says this kind of liver damage needs treatment from a liver specialist. AASLD says cirrhosis needs a slightly different approach that puts protein first. EASL says diet advice in cirrhosis should be adapted to how severe the disease is and to your nutrition and muscle health. For people with muscle loss or decompensated cirrhosis, it recommends a high-protein diet and a late-evening snack. This is not the time to cut foods on your own.
• You have diabetes or another long-term condition. The Dietary Guidelines 2025-2030 note that some people with chronic diseases may do better on a lower carbohydrate diet. They advise working with your health care professional to find the right diet for you.
• You have not been checked yet. The NHS advises seeing a GP (family doctor) if you think you could have fatty liver or are at higher risk. After a diagnosis, it advises check-ups at least once a year and tests every 2 to 3 years.

This article is for general information and is not medical advice. Talk to your doctor before changing your diet, especially if you have a health condition.