Rice, white, with carrots, no added fat
Common food
A simple, comforting staple of fluffy white rice studded with tender, sweet carrot pieces, cooked without added fat for a clean, mild flavor. Its texture is soft and slightly sticky, with the carrots offering a gentle, earthy sweetness and a bit of contrast. Nutritionally, it's a light, energy-dense carbohydrate source, providing quick fuel with minimal fat and a modest amount of fiber from the carrots.
Calorie split: 8% protein · 89% carbs · 2% fat
↓ Full nutrition💚 Why it's loved
People love it for its comforting, neutral flavor and satisfying texture that acts as a perfect canvas for bolder dishes. It's a beloved, everyday staple in countless cultures, offering simplicity and warmth in every bite.
⚠️ Watch-outs & how to enjoy it better
The high glycemic index of white rice can cause rapid blood sugar spikes, which is a concern for individuals managing diabetes or insulin resistance. To counteract this, pair it with a source of protein (like chicken or beans) and healthy fat (like avocado or nuts) to slow digestion, and practice portion control. Also, ensure it's not overly salted during cooking.
Key benefits
- Provides quick, easily digestible energy from complex carbohydrates.
- Low in fat, making it suitable for low-fat dietary plans.
- Carrots add a small boost of fiber and beta-carotene (vitamin A precursor).
- Versatile base that pairs well with a wide variety of proteins and vegetables.
- Gentle on the digestive system for many people.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Carrots were originally purple, not orange; the familiar orange variety was developed in the Netherlands in the 17th century, possibly as a tribute to the House of Orange.
Full nutrition (USDA data · scales with serving)
| Water | 73.5 g |
| Energy | 106 kcal |
| Protein | 2.2 g |
| Total lipid (fat) | 0.25 g |
| Carbohydrate, by difference | 23.1 g |
| Fiber, total dietary | 1.0 g |
| Total Sugars | 0.88 g |
| Calcium, Ca | 15.0 mg |
| Iron, Fe | 0.98 mg |
| Magnesium, Mg | 11.0 mg |
| Phosphorus, P | 40.0 mg |
| Potassium, K | 84.0 mg |
| Sodium, Na | 199 mg |
| Zinc, Zn | 0.42 mg |
| Copper, Cu | 0.06 mg |
| Selenium, Se | 5.8 ug |
| Vitamin C, total ascorbic acid | 0.90 mg |
| Thiamin | 0.14 mg |
| Riboflavin | 0.02 mg |
| Niacin | 1.3 mg |
| Vitamin B-6 | 0.11 mg |
| Folate, total | 47.0 ug |
| Folic acid | 41.0 ug |
| Folate, food | 6.0 ug |
| Folate, DFE | 76.0 ug |
| Choline, total | 3.7 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 209 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 2044 ug |
| Carotene, alpha | 926 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 169 ug |
| Vitamin E (alpha-tocopherol) | 0.28 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 3.4 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.07 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.06 g |
| SFA 18:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.07 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.07 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.08 g |
| PUFA 18:2 | 0.07 g |
| PUFA 18:3 | 0.01 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
Estimated from Snacks, rice cakes, brown rice, sesame seed — USDA does not publish this profile for Rice.
| Tryptophan | 0.10 g |
| Threonine | 0.28 g |
| Isoleucine | 0.32 g |
| Leucine | 0.63 g |
| Lysine | 0.29 g |
| Methionine | 0.17 g |
| Cystine | 0.09 g |
| Phenylalanine | 0.39 g |
| Tyrosine | 0.29 g |
| Valine | 0.44 g |
| Arginine | 0.59 g |
| Histidine | 0.19 g |
| Alanine | 0.44 g |
| Aspartic acid | 0.71 g |
| Glutamic acid | 1.6 g |
| Glycine | 0.38 g |
| Proline | 0.35 g |
| Serine | 0.39 g |
FAQ
Is this dish gluten-free?
Yes, rice and carrots are naturally gluten-free. However, always check for cross-contamination if you have celiac disease or severe gluten sensitivity.
How can I add more protein to this dish?
You can stir in cooked lentils, chickpeas, shredded chicken, tofu, or serve it alongside a protein-rich curry or stew.
Can I make this dish with brown rice?
Absolutely. Brown rice will increase the fiber and nutrient content, but it will have a nuttier flavor and chewier texture, and require a longer cooking time.
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 1.06 kcal/g · 8% calories from protein · 1.0 g fiber · 0.9 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: 2.37 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.