Rice, white, short-grain, enriched, uncooked
Whole food · Cereal Grains and Pasta
Photo: Wikipedia
Short-grain white rice is the plump, pearly staple prized for its slightly sticky, chewy texture when cooked. Its high amylopectin starch content allows the grains to cling together, making it perfect for forming sushi or molding into onigiri. Nutritionally, it's a dense source of quick energy, providing nearly 80 grams of carbohydrates per 100g serving.
Calorie split: 7% protein · 91% carbs · 1% fat
↓ Full nutrition💚 Why it's loved
People adore its comforting, subtly sweet flavor and the satisfying, cohesive texture that makes it ideal for hand-formed foods. It's a beloved canvas that absorbs sauces and seasonings beautifully, forming the heart of countless comfort meals across cultures.
⚠️ Watch-outs & how to enjoy it better
Its high glycemic index can cause rapid blood sugar spikes, which is a concern for those managing diabetes. To counteract this, pair it with protein (like fish or tofu) and healthy fats (like sesame oil or avocado), or mix it with fiber-rich vegetables to slow digestion.
Key benefits
- Excellent source of quick-release energy
- Naturally gluten-free and low in fat
- Enriched with iron and B vitamins like thiamine
- Highly digestible and gentle on the stomach
- Versatile base for both sweet and savory dishes
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The specific stickiness of short-grain rice is due to its high amylopectin starch content, which acts like a natural glue when cooked.
Full nutrition (USDA data · scales with serving)
| Water | 13.3 g |
| Energy | 358 kcal |
| Energy | 1498 kj |
| Protein | 6.5 g |
| Total lipid (fat) | 0.52 g |
| Ash | 0.54 g |
| Carbohydrate, by difference | 79.2 g |
| Fiber, total dietary | 2.8 g |
| Calcium, Ca | 3.0 mg |
| Iron, Fe | 4.2 mg |
| Magnesium, Mg | 23.0 mg |
| Phosphorus, P | 95.0 mg |
| Potassium, K | 76.0 mg |
| Sodium, Na | 1.0 mg |
| Zinc, Zn | 1.1 mg |
| Copper, Cu | 0.21 mg |
| Manganese, Mn | 1.0 mg |
| Selenium, Se | 15.1 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.56 mg |
| Riboflavin | 0.05 mg |
| Niacin | 4.1 mg |
| Pantothenic acid | 1.3 mg |
| Vitamin B-6 | 0.17 mg |
| Folate, total | 231 ug |
| Folic acid | 225 ug |
| Folate, food | 6.0 ug |
| Folate, DFE | 389 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 | 0.14 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.13 g |
| SFA 18:0 | 0.01 g |
| Fatty acids, total monounsaturated | 0.16 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.16 g |
| Fatty acids, total polyunsaturated | 0.14 g |
| PUFA 18:2 | 0.11 g |
| PUFA 18:3 | 0.02 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.07 g |
| Threonine | 0.23 g |
| Isoleucine | 0.28 g |
| Leucine | 0.54 g |
| Lysine | 0.23 g |
| Methionine | 0.15 g |
| Cystine | 0.13 g |
| Phenylalanine | 0.35 g |
| Tyrosine | 0.22 g |
| Valine | 0.40 g |
| Arginine | 0.54 g |
| Histidine | 0.15 g |
| Alanine | 0.38 g |
| Aspartic acid | 0.61 g |
| Glutamic acid | 1.3 g |
| Glycine | 0.30 g |
| Proline | 0.31 g |
| Serine | 0.34 g |
FAQ
What's the difference between short-grain and long-grain white rice?
Short-grain rice is plumper, stickier, and has a higher starch content, making it ideal for sushi and risotto. Long-grain rice (like Basmati or Jasmine) is slender, cooks up fluffier, and the grains remain separate.
Why is it 'enriched'?
Enrichment means that nutrients lost during milling (like B vitamins and iron) are added back into the rice, boosting its nutritional value compared to unenriched white rice.
How do I achieve the perfect sticky texture for sushi?
Rinse the rice until the water runs clear, use a precise water ratio (typically 1:1.1), and after cooking, fold in a seasoning of rice vinegar, sugar, and salt while fanning it to cool 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 3.58 kcal/g · 7% calories from protein · 2.8 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.