Rice, white, with vegetables and gravy, no added fat
Common food
Photo: Wikipedia
A simple, comforting dish of fluffy white rice simmered with a medley of vegetables and a light, savory gravy. It offers a soft, starchy texture with a mild, savory flavor profile that is both satisfying and easy to digest. At just 95 kcal per 100g, it is a low-calorie, low-fat option that provides a quick source of energy from carbohydrates.
Calorie split: 9% protein · 82% carbs · 9% fat
↓ Full nutrition💚 Why it's loved
People love this dish for its comforting, home-cooked simplicity and mild, savory flavor that appeals to a wide range of palates. Its versatility allows it to be a staple side dish or a light main course, fitting seamlessly into many cultural cuisines.
⚠️ Watch-outs & how to enjoy it better
The dish can be high in sodium depending on the gravy, which may concern those monitoring salt intake. It is also high in refined carbohydrates, which can cause blood sugar spikes; pairing it with a source of protein or healthy fat can help mitigate this effect.
Key benefits
- Low in calories and fat, making it suitable for calorie-controlled diets.
- Provides a quick source of energy from carbohydrates.
- Contains dietary fiber from the added vegetables.
- Gentle on the digestive system and easy to prepare.
- A versatile base that can be paired with other protein-rich foods.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
White rice is often enriched with iron and B vitamins after milling, which can help prevent nutrient deficiencies in populations where it is a dietary staple.
Full nutrition (USDA data · scales with serving)
| Water | 77.0 g |
| Energy | 95.0 kcal |
| Protein | 2.2 g |
| Total lipid (fat) | 0.88 g |
| Carbohydrate, by difference | 18.9 g |
| Fiber, total dietary | 1.1 g |
| Total Sugars | 0.74 g |
| Calcium, Ca | 13.0 mg |
| Iron, Fe | 0.82 mg |
| Magnesium, Mg | 12.0 mg |
| Phosphorus, P | 38.0 mg |
| Potassium, K | 64.0 mg |
| Sodium, Na | 241 mg |
| Zinc, Zn | 0.38 mg |
| Copper, Cu | 0.06 mg |
| Selenium, Se | 4.1 ug |
| Vitamin C, total ascorbic acid | 0.60 mg |
| Thiamin | 0.11 mg |
| Riboflavin | 0.04 mg |
| Niacin | 1.0 mg |
| Vitamin B-6 | 0.07 mg |
| Folate, total | 35.0 ug |
| Folic acid | 29.0 ug |
| Folate, food | 6.0 ug |
| Folate, DFE | 56.0 ug |
| Choline, total | 7.0 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 44.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 422 ug |
| Carotene, alpha | 196 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 129 ug |
| Vitamin E (alpha-tocopherol) | 0.12 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 4.9 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.22 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 | 0.17 g |
| SFA 18:0 | 0.04 g |
| Fatty acids, total monounsaturated | 0.32 g |
| MUFA 16:1 | 0.03 g |
| MUFA 18:1 | 0.29 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.16 g |
| PUFA 18:2 | 0.14 g |
| PUFA 18:3 | 0.02 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 | 1.0 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 suitable for a low-carb diet?
No, it is high in carbohydrates (18.92g per 100g) and not suitable for a low-carb diet. Consider pairing it with protein and fiber to balance blood sugar levels.
Can I make this dish gluten-free?
Yes, as long as the gravy does not contain wheat-based thickeners. Use gluten-free stocks and thickeners like cornstarch.
How can I reduce the sodium content?
Use low-sodium broth or make your own gravy with fresh herbs and spices instead of pre-made sauces.
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 0.95 kcal/g · 9% calories from protein · 1.1 g fiber · 0.7 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: 3.77 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.