Cup of white rice

Grain

Item Rating: 74/100

1 serving (158 grams) contains 205 calories, 4.3 grams of protein, 0.4 grams of fat, and 44.5 grams of carbohydrates.

Nutrition Information

1 cup (158g)

Calories		205.0
% Daily Value*
Total Fat		0.4 g	0%
	Saturated Fat	0.1 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		1 mg	0%
Total Carbohydrates		44.5 g	16%
	Dietary Fiber	0.6 g	2%
	Sugars	0.1 g
protein		4.3 g	8%
Vitamin D		0 mcg	0%
Calcium		16 mg	1%
Iron		1.9 mg	10%
Potassium		55 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: 3 cal (1.8%)

Protein: 17 cal (8.7%)

Carbs: 178 cal (89.5%)

About Cup of white rice

White rice is a staple food derived from the grains of the Oryza sativa plant. Originating from Asia, it is a dietary cornerstone in cuisines worldwide, including Chinese, Indian, and Latin American dishes. White rice is a refined grain, meaning the bran and germ are removed during processing, leaving primarily the starchy endosperm. It is low in fat, provides quick-digesting carbohydrates, and is a source of trace amounts of essential nutrients like magnesium, phosphorus, and B vitamins. A standard one-cup serving of cooked white rice contains roughly 205 calories, 4 grams of protein, and less than 0.5 grams of fiber, making it easy to incorporate into diverse meals as a source of energy.

Health Benefits

• Provides a quick source of energy due to its high carbohydrate content (45 grams per cup).
• Contains small amounts of B vitamins, which support energy metabolism and brain function.
• Is low in fat and sodium, making it suitable for individuals needing gentle, low-irritant foods.

Dietary Considerations

Allergens: None known

Suitable for: Gluten-free diets, vegetarian diets, low-fat diets

Not suitable for: Low-carb diets, high-fiber diets

Selection and Storage

Store uncooked white rice in an airtight container in a cool, dry place for up to one year. Cooked rice should be refrigerated within 2 hours and consumed within 3-5 days.

Common Questions About Cup of white rice Nutrition

Is a cup of white rice high in protein?

A single cup of cooked white rice contains about 4.2 grams of protein, which is relatively modest. While it provides some protein, it's not considered a high-protein food compared to options like legumes or meat.

Can I eat a cup of white rice on a keto diet?

White rice is not recommended on a keto diet as it is high in carbohydrates, with one cup containing approximately 44.5 grams of carbs. This high carb content can quickly exceed the daily carb limit for ketosis, usually around 20-50 grams.

What are the health benefits or concerns of eating a cup of white rice?

White rice is a good source of energy due to its high carbohydrate content and is easy to digest, making it beneficial for those with digestive sensitivities. However, it has a high glycemic index, which can cause blood sugar spikes, so it's best consumed in moderation, especially for those managing diabetes.

What is a recommended portion size for white rice?

A standard portion size of white rice is typically 1/2 cup cooked, as part of a balanced meal. This yields about 103 calories and 22 grams of carbs per serving, making it suitable for portion control.

How does white rice compare to brown rice nutritionally?

White rice is more processed than brown rice, resulting in lower fiber content (0.6 grams per cooked cup vs. 3.5 grams in brown rice). Brown rice also contains more vitamins and minerals like magnesium and B vitamins, making it a more nutrient-rich option overall.

Data Sources & Scientific References