Steamed white rice

Steamed white rice is a staple food made by cooking polished rice grains with water until soft and fluffy. It is a fundamental component of meals across many Asian cuisines, particularly in East, Southeast, and South Asia, and is often served alongside main dishes to balance flavors and textures.

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🍽️ Nutrition at a glance

Steamed white rice is primarily a high-carbohydrate food with minimal fat and protein, providing a quick source of energy. A typical 1-cup (186g) serving contains about 240 calories and offers small amounts of iron and B vitamins, though it is often enriched to restore nutrients lost during milling.

Nutrition breakdown

Calories	205 kcal
Protein	4.3 g
Carbs	44.5 g
Fat	0.4 g
Fiber	0.6 g
Sugar	0.1 g
Sodium	2 mg
Manganese	1.1 mg
Selenium	11.9 mcg
Thiamin (B1)	0.2 mg
Niacin (B3)	2.3 mg
Folate	58 mcg
Iron	1.9 mg
Magnesium	12 mg
Phosphorus	68 mg

Per 1 cup (158 g) · estimated, varies by recipe

💡 What's interesting

Culturally, rice is so central to many societies that the word for 'rice' in several Asian languages also means 'food' or 'meal.' Nutritionally, while white rice is less fiber-rich than brown rice, its easy digestibility makes it a gentle option for sensitive stomachs and a reliable energy source for active lifestyles.