Rice, white, with soy-based sauce, fat added
Common food
Photo: Wikipedia
This is a comforting staple of tender, steamed white rice tossed with a savory, umami-rich soy-based sauce and a light sheen of oil. Each bite delivers a satisfyingly soft texture with a salty, slightly sweet depth that transforms plain grains into a deeply flavorful side or base. Nutritionally, it's a high-carbohydrate energy source with minimal protein and fiber, making it a quick fuel pick.
Calorie split: 7% protein · 76% carbs · 17% fat
↓ Full nutrition💚 Why it's loved
People adore it for its savory, umami-rich flavor and the way it elevates plain rice into something deeply satisfying. It's a beloved comfort food across many cultures, offering a perfect balance of simplicity and taste that pairs with almost any meal.
⚠️ Watch-outs & how to enjoy it better
The main downsides are its high glycemic index, which can cause blood-sugar spikes, and potential sodium from the soy sauce. To counteract this, pair it with protein like grilled chicken or tofu and non-starchy vegetables to slow digestion, and use low-sodium soy sauce or reduce the amount. Those with celiac disease or gluten sensitivity should check for wheat in the soy sauce or opt for tamari.
Key benefits
- Provides quick, accessible energy from carbohydrates
- Low in fat, making it a light base for heavier dishes
- Simple, affordable, and universally comforting
- Versatile as a side dish or a foundation for stir-fries
- Easy to prepare and digest
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Soy sauce was originally a Chinese invention dating back over 2,000 years, and its fermentation process involves a complex mold called Aspergillus oryzae, which breaks down soybeans and wheat into the savory, umami-rich liquid we know today.
Full nutrition (USDA data · scales with serving)
| Water | 72.9 g |
| Energy | 117 kcal |
| Protein | 2.0 g |
| Total lipid (fat) | 2.2 g |
| Carbohydrate, by difference | 21.5 g |
| Fiber, total dietary | 0.30 g |
| Total Sugars | 1.3 g |
| Calcium, Ca | 9.0 mg |
| Iron, Fe | 0.82 mg |
| Magnesium, Mg | 10.0 mg |
| Phosphorus, P | 33.0 mg |
| Potassium, K | 33.0 mg |
| Sodium, Na | 482 mg |
| Zinc, Zn | 0.33 mg |
| Copper, Cu | 0.05 mg |
| Selenium, Se | 5.2 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.11 mg |
| Riboflavin | 0.01 mg |
| Niacin | 1.0 mg |
| Vitamin B-6 | 0.06 mg |
| Folate, total | 38.0 ug |
| Folic acid | 36.0 ug |
| Folate, food | 2.0 ug |
| Folate, DFE | 63.0 ug |
| Choline, total | 2.7 mg |
| Vitamin B-12 | 0.01 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.41 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 2.0 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 | 0.01 g |
| SFA 16:0 | 0.25 g |
| SFA 18:0 | 0.07 g |
| Fatty acids, total monounsaturated | 0.90 g |
| MUFA 16:1 | 0.01 g |
| MUFA 18:1 | 0.88 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.79 g |
| PUFA 18:2 | 0.70 g |
| PUFA 18:3 | 0.09 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 rice dish gluten-free?
Not always. Traditional soy sauce contains wheat, so it's not gluten-free unless you use tamari or a gluten-free soy sauce alternative.
How does this compare nutritionally to plain white rice?
It's similar in calories and carbs but has slightly more fat from added oil and more sodium from the soy sauce. It also has a richer flavor profile.
Can I make this healthier?
Yes. Use brown rice for more fiber, low-sodium soy sauce to reduce salt, and add vegetables or lean protein to balance the meal.
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 1.17 kcal/g · 7% calories from protein · 0.3 g fiber · 1.3 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: 14.61 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.