Dry white rice

Grain

Item Rating: 76/100

1 serving (100 grams) contains 365 calories, 7.1 grams of protein, 0.7 grams of fat, and 80.0 grams of carbohydrates.

Nutrition Information

1 cup (200g)

Calories		730
% Daily Value*
Total Fat		1.4 g	1%
	Saturated Fat	0.4 g	2%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		10 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		1.6 mg	8%
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: 12 cal (1.8%)

Protein: 56 cal (8.0%)

Carbs: 640 cal (90.2%)

About Dry white rice

Dry white rice is a staple grain derived from the milling of whole grain rice, a process that removes the husk, bran, and germ to create a refined product with a smooth texture and mild flavor. Originating thousands of years ago in Asia, white rice is now a global dietary mainstay found in cuisines ranging from Chinese and Indian to Latin American and Mediterranean. Nutritionally, a 1-cup serving of cooked white rice provides approximately 205 calories, 45 grams of carbohydrates, and 4 grams of protein, making it a high-energy, low-fat food source. Though lower in fiber and nutrients than brown rice, white rice is often enriched to restore essential nutrients like iron and B vitamins lost during processing.

Health Benefits

• Provides quick energy due to its high carbohydrate content, making it ideal for individuals needing rapid energy replenishment.
• May be enriched with folate (B9), which supports red blood cell production and is crucial for pregnant individuals to prevent neural tube defects.
• Easily digestible and gentle on the stomach, making it suitable for those with digestive sensitivities or recovering from gastrointestinal illness.

Dietary Considerations

Allergens: None known

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

Not suitable for: Low-carb diets, keto diets

Selection and Storage

Store dry white rice in an airtight container in a cool, dry place to prevent moisture and pest infiltration. Properly stored, it can last for up to 1 year.

Common Questions About Dry white rice Nutrition

Is dry white rice high in protein?

Dry white rice is low in protein, with approximately 4 grams of protein per 1 cup (186 grams) cooked. It is not considered a significant source of protein compared to foods like legumes, nuts, or meat.

Can I eat dry white rice on a keto diet?

Dry white rice is not suitable for a keto diet as it is high in carbohydrates. One cup of cooked white rice contains around 45 grams of carbs, which exceeds the daily carb allowance for keto diets focused on 20–50 grams of carbs per day.

What are the health benefits and concerns of eating dry white rice?

White rice is an easily digestible source of energy, making it ideal for individuals with digestive issues or those recovering from illness. However, it lacks fiber and many nutrients found in whole grains like brown rice and may contribute to blood sugar spikes due to its high glycemic index.

What is the recommended serving size for dry white rice?

A standard serving size is about 1/2 cup (92 grams) of cooked white rice, which provides approximately 130 calories. This amount can vary based on individual energy needs and dietary goals.

How does dry white rice compare to brown rice in terms of nutrition?

Brown rice is more nutritious than white rice since it retains the bran and germ layers, providing more fiber (around 3.5 grams per cup cooked) and micronutrients like magnesium and B vitamins. White rice, while more processed and lower in nutrients, has a longer shelf life and milder flavor.

Data Sources & Scientific References