Rice, white, long-grain, regular, unenriched, cooked without salt
Whole food · Cereal Grains and Pasta
Photo: Wikipedia
This is the quintessential, fluffy white rice—a neutral, slightly nutty canvas that absorbs flavors like a sponge. Its texture is soft yet distinct, with each long grain remaining separate when cooked properly. Nutritionally, it's a pure, high-energy carbohydrate source, providing quick fuel with minimal fat or protein.
Calorie split: 9% protein · 89% carbs · 2% fat
↓ Full nutrition💚 Why it's loved
People love it for its incredible versatility—it's the ultimate blank slate that can be seasoned, fried, or steamed to complement any cuisine. Its comforting, neutral flavor and satisfying texture make it a beloved staple across cultures, from a simple side to the foundation of a meal.
⚠️ Watch-outs & how to enjoy it better
Its high glycemic index can cause rapid blood sugar spikes, which is a concern for those managing diabetes or insulin resistance. It also offers minimal fiber and protein, making it less satiating on its own. To counteract this, pair it with protein (like beans, chicken, or fish) and healthy fats (like avocado or olive oil) to slow digestion, and consider portion control by filling half your plate with non-starchy vegetables.
Key benefits
- Excellent source of quick-release energy from complex carbohydrates
- Low in fat and naturally cholesterol-free
- Gluten-free, making it suitable for celiac disease or gluten sensitivity
- A hypoallergenic staple food for most diets
- Provides a small amount of essential minerals like manganese and selenium
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The term 'long-grain' refers to rice that is typically 3 to 4 times longer than it is wide, and this specific variety is prized because the grains stay separate and fluffy after cooking, unlike stickier short-grain rice.
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 | 1.0 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 unenriched and enriched white rice?
Enriched rice has been fortified with nutrients like iron, thiamin, niacin, and folic acid after milling, while unenriched rice has not. Unenriched white rice is a more natural product but lacks these added vitamins.
Why is it cooked without salt in the nutrition data?
The 'without salt' label means no sodium was added during cooking. This is the base nutritional profile; adding salt will increase the sodium content significantly.
Is white rice bad for you?
Not inherently. It's a high-energy, low-fat staple. The concern is its high glycemic index and low nutrient density compared to whole grains. It can be part of a healthy diet when paired with protein, fiber, and vegetables.
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: 0.03 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.