Rice, white, medium-grain, enriched, cooked
Whole food · Cereal Grains and Pasta
Photo: Wikipedia
This is the classic short-grain rice that becomes tender, slightly sticky, and glossy when cooked. Its high amylopectin starch content gives it a satisfying, clingy texture perfect for holding sauces and forming into shapes. Nutritionally, it's a dense source of quick energy, providing about 28.6 grams of carbohydrates per 100g serving.
Calorie split: 8% protein · 91% carbs · 2% fat
↓ Full nutrition💚 Why it's loved
People adore its comforting, mild flavor and uniquely sticky texture that makes it the perfect canvas for bold flavors. It's the heart of countless beloved dishes, from sushi to risotto, and carries deep cultural significance as a daily staple for billions.
⚠️ 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 mitigate this, pair it with protein (like chicken or tofu) and healthy fats (like avocado or sesame oil), or cool it after cooking to increase resistant starch. Always rinse before cooking to remove excess surface starch and sodium if it's been pre-treated.
Key benefits
- Excellent source of quick, easily digestible energy
- Naturally gluten-free and low in fat
- Enriched with B vitamins like thiamine and niacin
- Provides small amounts of essential minerals like iron
- A hypoallergenic staple for many sensitive diets
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The stickiness of medium-grain rice comes from its high amylopectin starch content, which is also the key ingredient used to make the chewy Japanese rice cake known as mochi.
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 |
| Fiber, total dietary | 0.30 g |
| Calcium, Ca | 3.0 mg |
| Iron, Fe | 1.5 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 |
| Selenium, Se | 7.5 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.17 mg |
| Riboflavin | 0.02 mg |
| Niacin | 1.8 mg |
| Pantothenic acid | 0.41 mg |
| Vitamin B-6 | 0.05 mg |
| Folate, total | 58.0 ug |
| Folic acid | 56.0 ug |
| Folate, food | 2.0 ug |
| Folate, DFE | 97.0 ug |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 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 cook up soft and sticky. Long-grain rice (like Basmati or Jasmine) is slender, cooks up fluffy, and the grains remain separate.
Why is it called 'enriched'?
Enrichment means that after milling, which removes the bran and germ, key nutrients like iron and B vitamins (thiamine, niacin, folic acid) are added back to the grain to replace what was lost.
How do I get perfectly sticky rice for sushi?
Rinse the rice until the water runs clear, cook it with slightly less water than usual, and then season it while still hot with a mixture of rice vinegar, sugar, and salt. Fan it as you fold to cool it and develop a glossy sheen.
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 · 0.3 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.