Dry rice

Grain

Item Rating: 76/100

1 serving (100 grams) contains 365 calories, 7.1 grams of protein, 0.6 grams of fat, and 80.0 grams of carbohydrates.

Nutrition Information

1 cup (200g)

Calories		730
% Daily Value*
Total Fat		1.2 g	1%
	Saturated Fat	0.2 g	1%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		2 mg	0%
Total Carbohydrates		160 g	58%
	Dietary Fiber	2.6 g	9%
	Sugars	0.2 g
protein		14.2 g	28%
Vitamin D		0 mcg	0%
Calcium		56 mg	4%
Iron		3 mg	16%
Potassium		230 mg	4%

* 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: 10 cal (1.5%)

Protein: 56 cal (8.0%)

Carbs: 640 cal (90.4%)

About Dry rice

Dry rice is the raw, uncooked form of rice grains, a staple food originating in Asia and widely consumed across various cuisines globally. It comes in many varieties, including white, brown, basmati, and jasmine, each offering unique flavors and textures. Rice is primarily composed of carbohydrates, providing a significant energy source, and contains small amounts of protein and negligible fat. Whole grain varieties, like brown or wild rice, are higher in fiber, vitamins, and minerals such as manganese, magnesium, and selenium. As a versatile ingredient, it is a foundation in many dishes, from curries to stir-fries, and is a cornerstone of global diets due to its affordability, long shelf life, and nutrition profile.

Health Benefits

• Excellent energy source due to high carbohydrate content, providing about 45g of carbs per cooked cup (white rice).
• Rich in manganese, supporting bone health and metabolism, with brown rice containing approximately 88% of the daily value per cooked cup.
• Contains small amounts of magnesium, vital for nerve function, with brown rice offering about 11% of the daily value per cooked cup.
• Whole-grain varieties like brown rice are high in dietary fiber, promoting digestive health and aiding in blood sugar regulation.
• Naturally gluten-free, making it a safe carbohydrate choice for individuals with celiac disease or gluten sensitivity.

Dietary Considerations

Allergens: None known

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

Selection and Storage

Store dry rice in a cool, dry place in an airtight container to protect it from moisture and pests. It has an extended shelf life, but whole-grain rice varieties like brown rice should be used within 6 months due to susceptibility to rancidity caused by natural oils.

Common Questions About Dry rice Nutrition

What is the nutritional content of dry rice?

Dry white rice contains about 130 calories, 2.7 grams of protein, 28.2 grams of carbohydrates, and 0.3 grams of fat per 100 grams. Brown rice has similar calorie and carbohydrate counts but offers higher fiber (1.8 grams) and micronutrients like magnesium and manganese, making it a more nutrient-dense option.

Is dry rice compatible with a keto diet?

Dry rice is not suitable for a keto diet due to its high carbohydrate content. For example, 100 grams of cooked white rice contains approximately 28 grams of carbs, which can quickly exceed the daily carb limit of 20-50 grams typical for keto diets.

What are the health benefits and concerns of consuming dry rice?

Dry rice, especially brown rice, is a good source of energy and contains essential nutrients such as B vitamins, iron, and magnesium. However, refined white rice offers fewer nutrients and has a higher glycemic index, which may cause blood sugar spikes if consumed in excess.

What is the recommended portion size for dry rice?

A typical serving size for dry rice is 50-60 grams per person, which cooks into roughly 150 grams. This portion provides about 180-200 calories, making it a manageable serving size within a balanced diet.

How does dry rice compare to quinoa in terms of nutrition?

Quinoa has more protein (4 grams per 100 grams of cooked quinoa versus 2.7 grams in white rice) and is a complete protein containing all nine essential amino acids. It is also higher in fiber and contains more micronutrients like magnesium and iron, making it a more nutrient-dense alternative to rice.

Data Sources & Scientific References