Rice, white, short-grain, enriched, cooked
Whole food · Cereal Grains and Pasta
Photo: Wikipedia
This is the classic short-grain white rice, prized for its plump, slightly sticky grains that cling together beautifully when cooked. It has a mild, subtly sweet flavor and a tender, chewy texture that makes it a comforting staple. Nutritionally, it's a dense source of quick energy from its high carbohydrate content, with minimal fat.
Calorie split: 7% protein · 91% carbs · 1% fat
↓ Full nutrition💚 Why it's loved
People adore its comforting, slightly sticky texture that's perfect for forming into balls or wrapping in seaweed. It's the ultimate versatile canvas, absorbing sauces and flavors while providing a satisfying, chewy bite.
⚠️ Watch-outs & how to enjoy it better
Its high glycemic index can cause rapid blood-sugar spikes, making portion control important for those managing diabetes or insulin resistance. To counteract this, pair it with protein (like fish or tofu), healthy fats (like sesame oil), and fiber-rich vegetables to slow digestion.
Key benefits
- Excellent source of quick-release energy
- Low in fat and naturally cholesterol-free
- Enriched with iron and B vitamins like folic acid
- Gluten-free and easily digestible
- A neutral base that complements countless flavors
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The specific stickiness of short-grain rice comes from a higher proportion of amylopectin starch, which acts like a natural glue when cooked.
Full nutrition (USDA data · scales with serving)
| Water | 68.5 g |
| Energy | 130 kcal |
| Energy | 544 kj |
| Protein | 2.4 g |
| Total lipid (fat) | 0.19 g |
| Ash | 0.20 g |
| Carbohydrate, by difference | 28.7 g |
| Calcium, Ca | 1.0 mg |
| Iron, Fe | 1.5 mg |
| Magnesium, Mg | 8.0 mg |
| Phosphorus, P | 33.0 mg |
| Potassium, K | 26.0 mg |
| Sodium, Na | 0.00 mg |
| Zinc, Zn | 0.40 mg |
| Copper, Cu | 0.07 mg |
| Manganese, Mn | 0.36 mg |
| Selenium, Se | 7.5 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.16 mg |
| Riboflavin | 0.02 mg |
| Niacin | 1.5 mg |
| Pantothenic acid | 0.40 mg |
| Vitamin B-6 | 0.06 mg |
| Folate, total | 59.0 ug |
| Folic acid | 57.0 ug |
| Folate, food | 2.0 ug |
| Folate, DFE | 99.0 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 | 0.05 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.05 g |
| SFA 18:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.06 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.06 g |
| Fatty acids, total polyunsaturated | 0.05 g |
| PUFA 18:2 | 0.04 g |
| PUFA 18:3 | 0.01 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.03 g |
| Threonine | 0.08 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 | 0.12 g |
FAQ
What's the difference between short-grain and long-grain rice?
Short-grain rice is plump and oval with more amylopectin starch, making it sticky and chewy when cooked. Long-grain rice (like basmati) is slender, less sticky, and cooks up fluffy with separate grains.
Is enriched white rice healthy?
Enriched white rice has nutrients like iron and B vitamins added back after processing. While it lacks the fiber of brown rice, it's a good energy source and can be part of a balanced diet when paired with protein and vegetables.
How do I prevent it from becoming mushy?
Rinse the rice until the water runs clear to remove excess surface starch. Use a precise water-to-rice ratio (typically 1:1.2 or as directed) and avoid stirring the rice while it simmers.
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.