Rice, white, medium-grain, raw, unenriched
Whole food · Cereal Grains and Pasta
Photo: Wikipedia
White medium-grain rice is a versatile, starchy staple with a soft, slightly sticky texture when cooked, making it ideal for dishes that benefit from a cohesive bite. Its mild, neutral flavor acts as a perfect canvas for a wide array of sauces, seasonings, and accompaniments. Nutritionally, it is a concentrated source of energy, providing over 360 calories and nearly 80 grams of carbohydrates per 100 grams in its raw state.
Calorie split: 8% protein · 91% carbs · 1% fat
↓ Full nutrition💚 Why it's loved
People love it for its comforting, neutral taste and its remarkable ability to absorb flavors from broths, curries, and sauces. Its sticky quality when cooked makes it perfect for shaping and eating with chopsticks or hands, embedding it deeply in culinary traditions worldwide.
⚠️ 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. To counteract this, pair it with protein (like fish or tofu), healthy fats (like avocado or nuts), or fiber-rich vegetables to slow digestion. Also, rinsing it before cooking can reduce surface starch and slightly lower the glycemic impact.
Key benefits
- Excellent source of quick, digestible energy
- Naturally gluten-free and low in fat
- Hypoallergenic and easy on the digestive system
- Provides essential minerals like manganese and selenium
- A foundational, affordable staple for global food security
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The specific amylopectin starch in medium-grain rice is what gives it that signature sticky, cohesive quality, which is why it's the preferred rice for making sushi rolls that hold their shape.
Full nutrition (USDA data · scales with serving)
| Water | 12.9 g |
| Energy | 360 kcal |
| Energy | 1506 kj |
| Protein | 6.6 g |
| Total lipid (fat) | 0.58 g |
| Ash | 0.58 g |
| Carbohydrate, by difference | 79.3 g |
| Calcium, Ca | 9.0 mg |
| Iron, Fe | 0.80 mg |
| Magnesium, Mg | 35.0 mg |
| Phosphorus, P | 108 mg |
| Potassium, K | 86.0 mg |
| Sodium, Na | 1.0 mg |
| Zinc, Zn | 1.2 mg |
| Copper, Cu | 0.11 mg |
| Manganese, Mn | 1.1 mg |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.07 mg |
| Riboflavin | 0.05 mg |
| Niacin | 1.6 mg |
| Pantothenic acid | 1.3 mg |
| Vitamin B-6 | 0.14 mg |
| Folate, total | 9.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 9.0 ug |
| Folate, DFE | 9.0 ug |
| Vitamin B-12 | 0.00 ug |
| 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 | 0.16 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.14 g |
| SFA 18:0 | 0.01 g |
| Fatty acids, total monounsaturated | 0.18 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.18 g |
| Fatty acids, total polyunsaturated | 0.15 g |
| PUFA 18:2 | 0.13 g |
| PUFA 18:3 | 0.03 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.08 g |
| Threonine | 0.24 g |
| Isoleucine | 0.28 g |
| Leucine | 0.55 g |
| Lysine | 0.24 g |
| Methionine | 0.15 g |
| Cystine | 0.14 g |
| Phenylalanine | 0.35 g |
| Tyrosine | 0.22 g |
| Valine | 0.40 g |
| Arginine | 0.55 g |
| Histidine | 0.15 g |
| Alanine | 0.38 g |
| Aspartic acid | 0.62 g |
| Glutamic acid | 1.3 g |
| Glycine | 0.30 g |
| Proline | 0.31 g |
| Serine | 0.35 g |
FAQ
What's the difference between medium-grain and short-grain rice?
Medium-grain rice is slightly longer and less sticky than short-grain rice, but stickier than long-grain. It's the classic choice for sushi and risotto, offering a balance between creaminess and distinct grains.
Is white rice unhealthy?
White rice is a highly refined carbohydrate, but it's not inherently unhealthy. It's a valuable energy source. Its health impact depends on the overall diet—pairing it with protein, fiber, and healthy fats creates a more balanced meal.
Why is it called 'unenriched'?
In the U.S., many white rice products are 'enriched' with added nutrients like iron and B vitamins lost during milling. 'Unenriched' means these nutrients were not added back, so it contains only what's naturally present after processing.
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 3.60 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: 0.01 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.