Rice, white, cooked, as ingredient
Common food
Photo: Wikipedia
White rice is the starchy, fluffy backbone of countless global cuisines, with a neutral, slightly sweet flavor and a soft, slightly chewy texture when cooked. Nutritionally, it's a dense source of quick energy, providing 130 calories and nearly 29 grams of carbohydrates per 100g, but it is very low in protein, fat, and fiber.
💚 Why it's loved
People love white rice for its incredible versatility and comforting, neutral taste that perfectly complements bold curries, savory stews, and delicate stir-fries. It is the quintessential staple that brings a sense of home and familiarity to meals across cultures.
⚠️ Watch-outs & how to enjoy it better
Its high glycemic index can cause rapid blood-sugar spikes, making it a concern for those managing diabetes or insulin resistance. To counteract this, pair it with protein (like chicken or tofu) and healthy fats (like avocado or nuts), or opt for smaller portions mixed with higher-fiber foods.
Key benefits
- Provides quick, easily digestible energy
- Naturally gluten-free and low in fat
- A hypoallergenic staple for sensitive digestive systems
- Acts as a neutral canvas to absorb flavors and sauces
- Long shelf life makes it a reliable pantry staple
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The world's most expensive rice is 'Kinmemai Premium' from Japan, which is polished using a traditional stone mill and can cost over $100 per kilogram.
Full nutrition (scales with serving)
| Water | 67.9 g |
| Energy | 130 kcal |
| Protein | 2.5 g |
| Total lipid (fat) | 0.37 g |
| Carbohydrate, by difference | 29.0 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.04 g |
| Calcium, Ca | 4.0 mg |
| Iron, Fe | 1.3 mg |
| Magnesium, Mg | 11.0 mg |
| Phosphorus, P | 37.0 mg |
| Potassium, K | 28.0 mg |
| Sodium, Na | 3.0 mg |
| Zinc, Zn | 0.50 mg |
| Copper, Cu | 0.08 mg |
| Selenium, Se | 2.4 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.02 mg |
| Riboflavin | 0.03 mg |
| Niacin | 0.52 mg |
| Vitamin B-6 | 0.02 mg |
| Folate, total | 70.0 ug |
| Folic acid | 68.0 ug |
| Folate, food | 2.0 ug |
| Folate, DFE | 118 ug |
| Choline, total | 2.1 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.04 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.00 ug |
| Fatty acids, total saturated | 0.07 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.06 g |
| SFA 18:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.07 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.07 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.06 g |
| PUFA 18:2 | 0.05 g |
| PUFA 18:3 | 0.01 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
FAQ
What is the difference between white and brown rice nutritionally?
White rice has the bran and germ removed, which strips away most of its fiber, vitamins, and minerals. Brown rice retains these layers, making it higher in fiber, magnesium, and other nutrients, but it has a longer cooking time and chewier texture.
Why does my cooked rice sometimes turn out mushy or sticky?
This is usually due to using too much water or not rinsing the rice. Rinsing removes excess surface starch. Using the correct water-to-rice ratio (typically 1.5:1 for white rice) and letting it steam undisturbed after cooking helps achieve separate, fluffy grains.
Is white rice a common allergen?
No, white rice is not one of the major food allergens. It is considered hypoallergenic and is often one of the first solid foods introduced to infants. However, rare rice allergies do exist.