Plain white rice

Grain

Item Rating: 73/100

1 serving (100 grams) contains 130 calories, 2.7 grams of protein, 0.3 grams of fat, and 28.2 grams of carbohydrates.

Nutrition Information

1 cup (200g)

Calories		260
% Daily Value*
Total Fat		0.6 g	0%
	Saturated Fat	0.2 g	1%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		2 mg	0%
Total Carbohydrates		56.4 g	20%
	Dietary Fiber	0.8 g	2%
	Sugars	0.2 g
protein		5.4 g	10%
Vitamin D		0 mcg	0%
Calcium		20 mg	1%
Iron		0.4 mg	2%
Potassium		70 mg	1%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 5 cal (2.1%)

Protein: 21 cal (8.6%)

Carbs: 225 cal (89.3%)

About Plain white rice

Plain white rice is a staple grain originating from Asia but widely consumed across the globe in diverse cuisines such as Chinese, Indian, and Mediterranean. It is made from rice kernels that have been polished to remove the bran and germ, resulting in a smooth texture and neutral flavor. White rice primarily consists of carbohydrates, providing a quick source of energy. While less nutrient-dense than brown rice, it contains small amounts of protein (around 2 grams per cooked cup) and trace minerals like magnesium and selenium.

Health Benefits

• Plain white rice is rich in carbohydrates, which provide a quick and easily digestible source of energy for the body.
• It contains selenium, an essential mineral that supports thyroid function and has antioxidant properties.
• White rice's low fiber content can be soothing for individuals with digestive disorders or recovering from illness, making it an ideal food for gentle digestion.

Dietary Considerations

Allergens: None known

Suitable for: Gluten-free diet, vegan diet, vegetarian diet

Not suitable for: Low-carbohydrate diets, diabetic-friendly diets (in excess amounts)

Selection and Storage

Store uncooked white rice in an airtight container in a cool, dry place for maximum shelf life. Cooked white rice should be refrigerated within 2 hours of cooking and consumed within 4-6 days.

Common Questions About Plain white rice Nutrition

What is the nutritional content of plain white rice?

One cup of cooked plain white rice (about 158 grams) contains approximately 205 calories, 4.3 grams of protein, 0.4 grams of fat, and 45 grams of carbohydrates. It also provides small amounts of vitamin B6, manganese (19% of the daily value), and selenium (11% of the daily value).

Can I eat plain white rice on a low-carb or keto diet?

White rice is not suitable for a keto or low-carb diet due to its high carbohydrate content—about 45 grams of carbs per cup. People on these diets typically aim to limit their daily carb intake to around 20-50 grams, making white rice incompatible with these restrictions.

Is plain white rice healthy, and are there any concerns?

Plain white rice is a good source of energy and easy to digest, making it suitable for individuals with sensitive stomachs. However, it is low in fiber and other nutrients compared to whole grains like brown rice. Regularly consuming large amounts of white rice may contribute to blood sugar spikes, so it’s best to enjoy it in moderation, especially for individuals with diabetes.

What is a recommended serving size of plain white rice?

A typical serving size for plain white rice is 1/2 cup cooked (about 79 grams), which contains around 100 calories. Adjust portion sizes based on dietary needs and activity levels. Pairing rice with protein and fiber-rich vegetables can help balance the meal.

How does plain white rice compare to brown rice or other grains?

Compared to brown rice, plain white rice has fewer nutrients and less fiber (0.6 grams per cup compared to 3.5 grams in brown rice), as the bran and germ have been removed during processing. However, white rice cooks faster, has a softer texture, and pairs well with a variety of dishes. Quinoa and farro are other alternatives offering more protein and nutrients per serving than white rice.

Data Sources & Scientific References