Rice, white, long-grain, parboiled, enriched, cooked
Whole food · Cereal Grains and Pasta
Photo: Wikipedia
Parboiled white long-grain rice is a partially pre-cooked grain where the rice is soaked, steamed, and dried before milling. This process gives it a distinct, slightly chewy texture and a pale golden hue, with a mild, nutty flavor that's less sticky than regular white rice. Nutritionally, the parboiling helps retain more of the grain's original B vitamins and minerals compared to standard polished rice.
Calorie split: 10% protein · 87% carbs · 3% fat
↓ Full nutrition💚 Why it's loved
People love its fluffy, separate grains that don't clump, making it ideal for pilafs and side dishes. Its mild taste and firm texture provide a perfect, neutral canvas for bold curries, stews, and stir-fries.
⚠️ Watch-outs & how to enjoy it better
Its lower fiber content means it can still cause blood sugar spikes if eaten alone in large portions, which is a concern for those managing diabetes. To counteract this, pair it with protein (like chicken or beans) and healthy fats (like avocado or nuts) to slow digestion. Also, the enrichment process adds back nutrients but not all the fiber lost in milling, so mixing with whole grains is beneficial.
Key benefits
- Lower glycemic index than regular white rice due to parboiling
- Good source of thiamin (vitamin B1) and niacin (vitamin B3)
- Provides quick, sustained energy from complex carbohydrates
- Versatile base that absorbs flavors well
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The parboiling process was developed in ancient India and was originally called 'converted rice' because it converts the grain's nutrients from water-soluble to a form that stays in the kernel during milling.
Full nutrition (USDA data · scales with serving)
| Water | 70.4 g |
| Energy | 123 kcal |
| Energy | 513 kj |
| Protein | 2.9 g |
| Total lipid (fat) | 0.37 g |
| Ash | 0.30 g |
| Carbohydrate, by difference | 26.1 g |
| Fiber, total dietary | 0.90 g |
| Total Sugars | 0.11 g |
| Sucrose | 0.08 g |
| Glucose | 0.01 g |
| Fructose | 0.02 g |
| Lactose | 0.00 g |
| Maltose | 0.00 g |
| Galactose | 0.00 g |
| Calcium, Ca | 19.0 mg |
| Iron, Fe | 1.8 mg |
| Magnesium, Mg | 9.0 mg |
| Phosphorus, P | 55.0 mg |
| Potassium, K | 56.0 mg |
| Sodium, Na | 2.0 mg |
| Zinc, Zn | 0.37 mg |
| Copper, Cu | 0.07 mg |
| Manganese, Mn | 0.35 mg |
| Selenium, Se | 9.3 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.21 mg |
| Riboflavin | 0.02 mg |
| Niacin | 2.3 mg |
| Pantothenic acid | 0.32 mg |
| Vitamin B-6 | 0.16 mg |
| Folate, total | 81.0 ug |
| Folic acid | 79.0 ug |
| Folate, food | 3.0 ug |
| Folate, DFE | 136 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 |
| Vitamin A, IU | 0.00 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.01 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| 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 | 0.07 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 15:0 | 0.00 g |
| SFA 16:0 | 0.07 g |
| SFA 17:0 | 0.00 g |
| SFA 18:0 | 0.00 g |
| SFA 20:0 | 0.00 g |
| SFA 22:0 | 0.00 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.07 g |
| MUFA 14:1 | 0.00 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 | 0.09 g |
| PUFA 18:2 | 0.07 g |
| PUFA 18:3 | 0.02 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)
| Tryptophan | 0.04 g |
| Threonine | 0.10 g |
| Isoleucine | 0.13 g |
| Leucine | 0.25 g |
| Lysine | 0.08 g |
| Methionine | 0.07 g |
| Cystine | 0.06 g |
| Phenylalanine | 0.15 g |
| Tyrosine | 0.08 g |
| Valine | 0.18 g |
| Arginine | 0.25 g |
| Histidine | 0.07 g |
| Alanine | 0.17 g |
| Aspartic acid | 0.31 g |
| Glutamic acid | 0.54 g |
| Glycine | 0.14 g |
| Proline | 0.19 g |
| Serine | 0.14 g |
FAQ
How is parboiled rice different from regular white rice?
Parboiled rice is partially boiled in the husk before milling, which drives nutrients into the grain's core. This gives it a firmer texture, slightly more nutrients, and a lower glycemic index than regular white rice.
Is parboiled rice gluten-free?
Yes, pure parboiled rice is naturally gluten-free. However, always check labels if buying pre-seasoned mixes, as they may contain gluten-based additives.
Why is my parboiled rice yellowish?
The slight yellow or golden color is normal and comes from the parboiling process, where water-soluble vitamins (like B vitamins) and pigments from the bran layer are driven into the starchy endosperm.
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 1.23 kcal/g · 9% calories from protein · 0.9 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: 0.04 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.