Rice, white, long-grain, regular, cooked, unenriched, with salt
Whole food · Cereal Grains and Pasta
Photo: Wikipedia
This is the quintessential plain white rice: long, slender grains cooked to a fluffy, slightly chewy texture with a neutral, subtly sweet taste. Nutritionally, it's a dense source of quick energy from carbohydrates, providing over 28 grams per 100g, with minimal fat and a touch of salt for flavor.
Calorie split: 9% protein · 89% carbs · 2% fat
↓ Full nutrition💚 Why it's loved
People love it as the ultimate culinary canvas—its mild flavor and satisfying texture absorb sauces and seasonings, making it the perfect foundation for countless global cuisines. It's also a comforting, familiar staple that evokes home cooking and cultural traditions worldwide.
⚠️ Watch-outs & how to enjoy it better
As a refined carbohydrate, it can cause rapid blood sugar spikes, which is a concern for those managing diabetes or insulin resistance. The added salt increases sodium content, which may be an issue for individuals with hypertension. Counteract these by pairing it with protein (like beans or chicken), healthy fats (like avocado or nuts), and fiber-rich vegetables to slow digestion and balance the meal.
Key benefits
- Excellent source of quick, easily digestible energy
- Naturally low in fat and cholesterol
- Gluten-free, making it suitable for celiac or gluten-sensitive diets
- A neutral base that pairs with virtually any flavor profile
- Provides small amounts of essential minerals like selenium and manganese
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The specific 'long-grain' classification typically means the grain is at least three times longer than it is wide, which helps the cooked grains stay separate and fluffy rather than clumping together.
Full nutrition (USDA data · scales with serving)
| Water | 68.4 g |
| Energy | 130 kcal |
| Energy | 544 kj |
| Protein | 2.7 g |
| Total lipid (fat) | 0.28 g |
| Ash | 0.41 g |
| Carbohydrate, by difference | 28.2 g |
| Fiber, total dietary | 0.40 g |
| Total Sugars | 0.05 g |
| Calcium, Ca | 10.0 mg |
| Iron, Fe | 0.20 mg |
| Magnesium, Mg | 12.0 mg |
| Phosphorus, P | 43.0 mg |
| Potassium, K | 35.0 mg |
| Sodium, Na | 382 mg |
| Zinc, Zn | 0.49 mg |
| Copper, Cu | 0.07 mg |
| Manganese, Mn | 0.47 mg |
| Selenium, Se | 7.5 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.02 mg |
| Riboflavin | 0.01 mg |
| Niacin | 0.40 mg |
| Pantothenic acid | 0.39 mg |
| Vitamin B-6 | 0.09 mg |
| Folate, total | 3.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 3.0 ug |
| Folate, DFE | 3.0 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 |
| Vitamin A, IU | 0.00 iu |
| 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), 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 | 0.08 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)
| Tryptophan | 0.03 g |
| Threonine | 0.10 g |
| Isoleucine | 0.12 g |
| Leucine | 0.22 g |
| Lysine | 0.10 g |
| Methionine | 0.06 g |
| Cystine | 0.06 g |
| Phenylalanine | 0.14 g |
| Tyrosine | 0.09 g |
| Valine | 0.16 g |
| Arginine | 0.22 g |
| Histidine | 0.06 g |
| Alanine | 0.16 g |
| Aspartic acid | 0.25 g |
| Glutamic acid | 0.52 g |
| Glycine | 0.12 g |
| Proline | 0.13 g |
| Serine | 0.14 g |
FAQ
What's the difference between long-grain and short-grain white rice?
Long-grain rice (like Basmati or Jasmine) has a higher amylose starch content, making it cook up fluffy and separate. Short-grain rice (like Arborio or sushi rice) is higher in amylopectin starch, which makes it sticky and clumpy when cooked.
Is white rice unhealthy because it's refined?
White rice is a refined grain, meaning the bran and germ are removed, stripping some fiber and nutrients. However, it's often enriched with iron and B vitamins. It can be part of a healthy diet when balanced with protein, fats, and vegetables.
How does the added salt affect the nutrition?
The salt adds sodium (about 240mg per 100g cooked). This can contribute to daily sodium intake, which is a consideration for those monitoring blood pressure. Choosing low-sodium or no-salt-added versions is an easy swap.
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 1.30 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: 10.91 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.