Rice, white, medium-grain, cooked, unenriched
Whole food · Cereal Grains and Pasta
Photo: Wikipedia
White medium-grain rice is a staple grain prized for its soft, slightly sticky texture when cooked, making it ideal for sushi and risotto. Its mild, neutral flavor acts as a perfect canvas for bold sauces and spices. Nutritionally, it's a dense source of quick energy, providing about 28.6 grams of carbohydrates per 100 grams.
💚 Why it's loved
People love it for its comforting, neutral taste and satisfying, slightly chewy texture that absorbs flavors beautifully. Its cultural significance as a foundational food in so many cuisines makes it a beloved comfort staple.
⚠️ Watch-outs & how to enjoy it better
Its high glycemic index can cause rapid blood-sugar spikes, which is a consideration for those managing diabetes. To counteract this, pair it with protein (like beans or fish), healthy fats (like avocado or olive oil), and non-starchy vegetables to slow digestion. Also, be mindful of portion sizes.
Key benefits
- Excellent source of quick-release energy
- Naturally gluten-free and low in fat
- Highly digestible and gentle on the stomach
- A versatile base for countless global cuisines
- Long shelf life when stored properly
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The stickiness of medium-grain rice comes from a higher amylopectin starch content compared to long-grain varieties, which is why it's the preferred rice for sushi rolls that need to hold their shape.
Full nutrition (scales with serving)
| Water | 68.6 g |
| Energy | 130 kcal |
| Energy | 544 kj |
| Protein | 2.4 g |
| Total lipid (fat) | 0.21 g |
| Ash | 0.21 g |
| Carbohydrate, by difference | 28.6 g |
| Calcium, Ca | 3.0 mg |
| Iron, Fe | 0.20 mg |
| Magnesium, Mg | 13.0 mg |
| Phosphorus, P | 37.0 mg |
| Potassium, K | 29.0 mg |
| Sodium, Na | 0.00 mg |
| Zinc, Zn | 0.42 mg |
| Copper, Cu | 0.04 mg |
| Manganese, Mn | 0.38 mg |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.02 mg |
| Riboflavin | 0.02 mg |
| Niacin | 0.40 mg |
| Pantothenic acid | 0.41 mg |
| Vitamin B-6 | 0.05 mg |
| Folate, total | 2.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 2.0 ug |
| Folate, DFE | 2.0 ug |
| Vitamin B-12 | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Vitamin A, IU | 0.00 iu |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Fatty acids, total saturated | 0.06 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.05 g |
| SFA 18:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.07 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.06 g |
| Fatty acids, total polyunsaturated | 0.06 g |
| PUFA 18:2 | 0.05 g |
| PUFA 18:3 | 0.01 g |
| Cholesterol | 0.00 mg |
| Tryptophan | 0.03 g |
| Threonine | 0.09 g |
| Isoleucine | 0.10 g |
| Leucine | 0.20 g |
| Lysine | 0.09 g |
| Methionine | 0.06 g |
| Cystine | 0.05 g |
| Phenylalanine | 0.13 g |
| Tyrosine | 0.08 g |
| Valine | 0.14 g |
| Arginine | 0.20 g |
| Histidine | 0.06 g |
| Alanine | 0.14 g |
| Aspartic acid | 0.22 g |
| Glutamic acid | 0.46 g |
| Glycine | 0.11 g |
| Proline | 0.11 g |
| Serine | 0.13 g |
FAQ
What's the difference between medium-grain and long-grain rice?
Medium-grain rice is shorter and plumper, with a higher starch content that makes it stickier and more tender when cooked. Long-grain rice (like Basmati or Jasmine) is slender, cooks up fluffier, and the grains remain separate.
Is white rice unhealthy?
White rice is a refined carbohydrate, meaning it's lower in fiber and some nutrients than brown rice. However, it's also easier to digest and is often enriched with iron and B vitamins. It can be part of a balanced diet, especially when paired with protein, vegetables, and healthy fats.
How do I prevent my rice from becoming mushy?
Use the correct water-to-rice ratio (typically 1.5:1 for medium-grain), rinse the rice to remove excess surface starch, and avoid stirring it while it cooks. Let it steam with the lid on after cooking for the best texture.