Yellow rice, cooked, fat added
Common food
Photo: Wikipedia
Yellow rice is a vibrant, aromatic dish where long-grain rice is infused with turmeric or saffron, often cooked with a small amount of fat like ghee or oil. It offers a fluffy, slightly sticky texture with a warm, earthy flavor profile that's subtly sweet and savory. Nutritionally, it's a light, energy-dense carbohydrate source, providing quick energy with minimal protein and fiber.
Calorie split: 7% protein · 72% carbs · 21% fat
↓ Full nutrition💚 Why it's loved
People love yellow rice for its comforting, warm flavor and beautiful golden hue that elevates any meal. Its versatility allows it to be a simple side or a flavorful base for curries, stews, and stir-fries, making it a staple in many cultures.
⚠️ Watch-outs & how to enjoy it better
The added fat and refined carbohydrates can cause blood sugar spikes, especially for those with insulin sensitivity. To mitigate this, pair it with a source of protein (like chicken or lentils) and fiber-rich vegetables to slow digestion and improve satiety.
Key benefits
- Quick energy source from complex carbohydrates
- Contains turmeric, which has anti-inflammatory properties
- Versatile side dish that pairs well with many proteins
- Low in sugar and fat per serving
- Can be prepared with minimal ingredients
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The yellow color in many yellow rice dishes comes from turmeric, but in some premium versions, saffron threads are used, which can cost more than gold by weight.
Full nutrition (USDA data · scales with serving)
| Water | 75.5 g |
| Energy | 103 kcal |
| Protein | 1.8 g |
| Total lipid (fat) | 2.4 g |
| Carbohydrate, by difference | 18.7 g |
| Fiber, total dietary | 0.40 g |
| Total Sugars | 0.44 g |
| Calcium, Ca | 11.0 mg |
| Iron, Fe | 0.60 mg |
| Magnesium, Mg | 29.0 mg |
| Phosphorus, P | 41.0 mg |
| Potassium, K | 191 mg |
| Sodium, Na | 351 mg |
| Zinc, Zn | 0.31 mg |
| Copper, Cu | 0.07 mg |
| Selenium, Se | 2.7 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.08 mg |
| Riboflavin | 0.03 mg |
| Niacin | 0.88 mg |
| Vitamin B-6 | 0.14 mg |
| Folate, total | 25.0 ug |
| Folic acid | 20.0 ug |
| Folate, food | 5.0 ug |
| Folate, DFE | 38.0 ug |
| Choline, total | 2.4 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 22.0 ug |
| Retinol | 19.0 ug |
| Carotene, beta | 15.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.28 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin K (phylloquinone) | 2.4 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.38 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 | 0.21 g |
| SFA 18:0 | 0.15 g |
| Fatty acids, total monounsaturated | 1.1 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 1.1 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.81 g |
| PUFA 18:2 | 0.65 g |
| PUFA 18:3 | 0.16 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 |
FAQ
What gives yellow rice its color?
Yellow rice gets its color from spices like turmeric or saffron, which are added during cooking. Turmeric is more common in everyday cooking, while saffron is used in more traditional or premium dishes.
Is yellow rice gluten-free?
Yes, yellow rice is typically gluten-free as it's made from rice, which is naturally gluten-free. However, always check for added seasonings or sauces that might contain gluten.
How does yellow rice compare nutritionally to white rice?
Yellow rice is similar in calories and carbohydrates to white rice but may have slightly more fat if cooked with oil or butter. The addition of turmeric or saffron adds antioxidants but doesn't significantly change the macronutrient profile.
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 1.03 kcal/g · 7% calories from protein · 0.4 g fiber · 0.4 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: 1.84 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.