Rice, white, long-grain, regular, raw, unenriched
Whole food · Cereal Grains and Pasta
Photo: Wikipedia
White long-grain rice is a staple grain known for its slender, separate grains that cook to a light, fluffy texture with a mild, subtly nutty flavor. Nutritionally, it is a dense source of carbohydrates, providing quick energy, but is low in fat and fiber, making it a neutral canvas for other ingredients.
💚 Why it's loved
People love it for its incredible versatility and comforting, neutral flavor that pairs with virtually any cuisine, from curries to stir-fries. It is a cultural cornerstone for billions, symbolizing sustenance and home in dishes across Asia, the Americas, and beyond.
⚠️ Watch-outs & how to enjoy it better
Its high glycemic index can cause rapid blood-sugar spikes, which is a concern for individuals managing diabetes or insulin resistance. To counteract this, pair it with protein (like beans or chicken) and healthy fats (like avocado or olive oil), or opt for a smaller portion mixed with vegetables or legumes.
Key benefits
- Excellent source of quick, easily digestible energy.
- Naturally gluten-free, suitable for those with celiac disease.
- Low in fat and sodium, making it a heart-healthy base.
- Long shelf life and easy to store, a practical pantry staple.
- Versatile base that absorbs flavors from sauces and spices.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The world's oldest known rice grains, dating back about 9,500 years, were discovered at a site in the Yangtze River valley in China.
Full nutrition (scales with serving)
| Water | 11.6 g |
| Energy | 365 kcal |
| Energy | 1527 kj |
| Protein | 7.1 g |
| Total lipid (fat) | 0.66 g |
| Ash | 0.64 g |
| Carbohydrate, by difference | 80.0 g |
| Fiber, total dietary | 1.3 g |
| Total Sugars | 0.12 g |
| Calcium, Ca | 28.0 mg |
| Iron, Fe | 0.80 mg |
| Magnesium, Mg | 25.0 mg |
| Phosphorus, P | 115 mg |
| Potassium, K | 115 mg |
| Sodium, Na | 5.0 mg |
| Zinc, Zn | 1.1 mg |
| Copper, Cu | 0.22 mg |
| Manganese, Mn | 1.1 mg |
| Selenium, Se | 15.1 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.07 mg |
| Riboflavin | 0.05 mg |
| Niacin | 1.6 mg |
| Pantothenic acid | 1.0 mg |
| Vitamin B-6 | 0.16 mg |
| Folate, total | 8.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 8.0 ug |
| Folate, DFE | 8.0 ug |
| Choline, total | 5.8 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) | 0.11 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) | 0.10 ug |
| Fatty acids, total saturated | 0.18 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 | 0.16 g |
| SFA 18:0 | 0.01 g |
| Fatty acids, total monounsaturated | 0.21 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.20 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.18 g |
| PUFA 18:2 | 0.15 g |
| PUFA 18:3 | 0.03 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 |
| Tryptophan | 0.08 g |
| Threonine | 0.26 g |
| Isoleucine | 0.31 g |
| Leucine | 0.59 g |
| Lysine | 0.26 g |
| Methionine | 0.17 g |
| Cystine | 0.15 g |
| Phenylalanine | 0.38 g |
| Tyrosine | 0.24 g |
| Valine | 0.43 g |
| Arginine | 0.59 g |
| Histidine | 0.17 g |
| Alanine | 0.41 g |
| Aspartic acid | 0.67 g |
| Glutamic acid | 1.4 g |
| Glycine | 0.33 g |
| Proline | 0.34 g |
| Serine | 0.38 g |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
FAQ
What is the difference between long-grain and short-grain rice?
Long-grain rice has a slender shape and cooks to a fluffy, separate texture, while short-grain rice is plumper and stickier, making it ideal for sushi or risotto.
Is white rice less nutritious than brown rice?
Yes, the milling process removes the bran and germ, reducing fiber, vitamins, and minerals. However, enriched white rice is fortified with some nutrients like iron and B vitamins.
How should I store uncooked white rice?
Store it in a cool, dry place in an airtight container to prevent moisture and pests. It can last for years if kept properly.