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.
Calorie split: 8% protein · 91% carbs · 2% fat
↓ Full nutrition💚 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 (USDA data · 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 |
Fat & fatty acid profile (per 100g)
| 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 |
Amino acid profile (per 100g)
| 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.
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 · 7% calories from protein · 0.0 g fiber · 0.0 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: 0.00 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.