Rice, white, with carrots, NS as to fat
Common food
This is a simple, comforting staple of fluffy white rice studded with tender, sweet carrot pieces. The dish offers a mild, slightly sweet flavor with a soft, chewy texture from the rice and a pleasant, earthy contrast from the carrots. Nutritionally, it's a high-carb energy source with minimal fat and a modest boost of fiber and vitamins from the carrots.
Calorie split: 7% protein · 75% carbs · 18% fat
↓ Full nutrition💚 Why it's loved
People love it for its comforting, mildly sweet flavor and incredible versatility—it's a blank canvas that absorbs sauces and spices beautifully. It's a nostalgic, everyday staple in countless cultures, often evoking memories of home cooking.
⚠️ Watch-outs & how to enjoy it better
As a high-glycemic, refined carbohydrate dish, it can cause rapid blood sugar spikes, making it less ideal for those managing diabetes or insulin resistance. To counteract this, pair it with a source of protein (like beans, chicken, or tofu) and healthy fat (like avocado or nuts) to slow digestion and stabilize blood sugar response.
Key benefits
- Provides quick, easily digestible energy from carbohydrates.
- Carrots add beta-carotene, a precursor to vitamin A.
- Low in fat and naturally cholesterol-free.
- A simple, budget-friendly base for many meals.
- The added fiber from carrots aids in digestion.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The beta-carotene in carrots, which gives them their orange color, is better absorbed by your body when cooked and paired with a little fat, making this simple rice dish a more effective way to get vitamin A than eating raw carrots alone.
Full nutrition (USDA data · scales with serving)
| Water | 71.9 g |
| Energy | 123 kcal |
| Protein | 2.2 g |
| Total lipid (fat) | 2.4 g |
| Carbohydrate, by difference | 22.6 g |
| Fiber, total dietary | 1.0 g |
| Total Sugars | 0.86 g |
| Calcium, Ca | 15.0 mg |
| Iron, Fe | 0.96 mg |
| Magnesium, Mg | 11.0 mg |
| Phosphorus, P | 39.0 mg |
| Potassium, K | 82.0 mg |
| Sodium, Na | 195 mg |
| Zinc, Zn | 0.41 mg |
| Copper, Cu | 0.06 mg |
| Selenium, Se | 5.7 ug |
| Vitamin C, total ascorbic acid | 0.90 mg |
| Thiamin | 0.14 mg |
| Riboflavin | 0.02 mg |
| Niacin | 1.2 mg |
| Vitamin B-6 | 0.10 mg |
| Folate, total | 46.0 ug |
| Folic acid | 40.0 ug |
| Folate, food | 6.0 ug |
| Folate, DFE | 75.0 ug |
| Choline, total | 3.7 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 205 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 2001 ug |
| Carotene, alpha | 907 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 165 ug |
| Vitamin E (alpha-tocopherol) | 0.69 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 5.5 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.35 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 | 0.27 g |
| SFA 18:0 | 0.07 g |
| Fatty acids, total monounsaturated | 0.98 g |
| MUFA 16:1 | 0.01 g |
| MUFA 18:1 | 0.96 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.91 g |
| PUFA 18:2 | 0.80 g |
| PUFA 18:3 | 0.10 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, white rice and carrots are naturally gluten-free. However, if prepared with broth or seasonings containing wheat or soy sauce, it may not be. Always check ingredients if you have celiac disease or gluten sensitivity.
Can I make it healthier?
Absolutely. Use brown rice instead of white for more fiber and nutrients. You can also increase the ratio of carrots and add other vegetables like peas or corn for added vitamins and texture.
Why is my rice mushy when I add carrots?
Carrots release moisture as they cook. To prevent mushy rice, you can sauté the carrots separately first, or add them later in the cooking process if using a rice cooker or pot. Using the correct water-to-rice ratio is also key.
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 1.23 kcal/g · 7% 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: 2.38 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.