Rice, white, cooked, NS as to fat
Common food
Photo: Wikipedia
White rice, when cooked, is a soft, fluffy staple with a mild, slightly sweet flavor and a tender, slightly chewy texture. It's a primary source of quick energy, providing about 28 grams of carbohydrates per 100g serving. Its neutral taste makes it a perfect canvas for absorbing the flavors of sauces, spices, and accompanying dishes.
Calorie split: 9% protein · 89% carbs · 2% fat
↓ Full nutrition💚 Why it's loved
People love white rice for its comforting, neutral flavor and its incredible versatility—it can be the subtle foundation for a rich curry or the star of a simple, savory stir-fry. It's deeply embedded in cultural traditions, symbolizing sustenance and community in meals from family dinners to festivals.
⚠️ Watch-outs & how to enjoy it better
As a refined carbohydrate with a high glycemic index, it can cause rapid blood sugar spikes, which is 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 choose slightly cooled rice, which contains more resistant starch. Opting for smaller portions or mixing it with vegetables can also help moderate its impact.
Key benefits
- Excellent source of quick, easily digestible energy.
- Naturally gluten-free and low in fat.
- A hypoallergenic staple, safe for most dietary restrictions.
- Provides small amounts of essential minerals like manganese and selenium.
- Serves as a versatile base that complements countless global cuisines.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The process of polishing rice to remove the bran and germ, which creates 'white' rice, was historically a status symbol in some Asian cultures, as the labor-intensive method indicated wealth and refinement.
Full nutrition (USDA data · scales with serving)
| Water | 68.0 g |
| Energy | 129 kcal |
| Protein | 2.7 g |
| Total lipid (fat) | 0.28 g |
| Carbohydrate, by difference | 28.0 g |
| Fiber, total dietary | 0.40 g |
| Total Sugars | 0.05 g |
| Calcium, Ca | 10.0 mg |
| Iron, Fe | 1.2 mg |
| Magnesium, Mg | 12.0 mg |
| Phosphorus, P | 43.0 mg |
| Potassium, K | 35.0 mg |
| Sodium, Na | 244 mg |
| Zinc, Zn | 0.49 mg |
| Copper, Cu | 0.07 mg |
| Selenium, Se | 7.5 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.16 mg |
| Riboflavin | 0.01 mg |
| Niacin | 1.5 mg |
| Vitamin B-6 | 0.09 mg |
| Folate, total | 58.0 ug |
| Folic acid | 55.0 ug |
| Folate, food | 3.0 ug |
| Folate, DFE | 96.0 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 |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.08 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 | 0.07 g |
| SFA 18:0 | 0.01 g |
| Fatty acids, total monounsaturated | 0.09 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.09 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.08 g |
| PUFA 18:2 | 0.06 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 |
Amino acid profile (per 100g)
Estimated from Snacks, rice cakes, brown rice, sesame seed — USDA does not publish this profile for Rice.
| Tryptophan | 0.10 g |
| Threonine | 0.28 g |
| Isoleucine | 0.32 g |
| Leucine | 0.63 g |
| Lysine | 0.29 g |
| Methionine | 0.17 g |
| Cystine | 0.09 g |
| Phenylalanine | 0.39 g |
| Tyrosine | 0.29 g |
| Valine | 0.44 g |
| Arginine | 0.59 g |
| Histidine | 0.19 g |
| Alanine | 0.44 g |
| Aspartic acid | 0.71 g |
| Glutamic acid | 1.6 g |
| Glycine | 0.38 g |
| Proline | 0.35 g |
| Serine | 0.39 g |
FAQ
What's the difference between white and brown rice nutritionally?
White rice has the bran and germ removed, which reduces its fiber, vitamin, and mineral content compared to brown rice. However, it's often enriched with iron and B vitamins. Brown rice retains its whole grain, offering more fiber, magnesium, and antioxidants.
Why does my cooked rice sometimes become sticky or mushy?
Stickiness is primarily determined by the rice's starch content. Short-grain varieties (like sushi rice) are high in amylopectin starch, making them sticky. Long-grain varieties (like basmati) have less amylopectin and cook up fluffier. Using the correct water ratio and not stirring while cooking also helps prevent mushiness.
Is it safe to reheat cooked rice?
Yes, but it must be done safely. Cooked rice can contain spores of Bacillus cereus, which can survive cooking. If left at room temperature, these spores can multiply and produce toxins. Reheat rice thoroughly to steaming hot (165°F or 74°C) and eat it immediately. Refrigerate leftovers within one hour of cooking.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.29 kcal/g · 8% calories from protein · 0.4 g fiber · 0.1 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 6.97 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.