Japanese rice

Grain

Item Rating: 73/100

1 serving (100 grams) contains 130 calories, 2.4 grams of protein, 0.2 grams of fat, and 28.2 grams of carbohydrates.

Nutrition Information

1 cup (200g)

Calories		260
% Daily Value*
Total Fat		0.4 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		4.8 g	9%
Vitamin D		0 mcg	0%
Calcium		6 mg	0%
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: 3 cal (1.4%)

Protein: 19 cal (7.7%)

Carbs: 225 cal (90.8%)

About Japanese rice

Japanese rice, often short-grain varieties such as Koshihikari, is a staple in Japanese cuisine and valued for its sticky texture and slightly sweet flavor when cooked. Cultivated for centuries, it is central to dishes like sushi, donburi, and rice balls (onigiri). Japanese rice is an excellent source of complex carbohydrates, providing sustained energy, and contains small amounts of protein, B vitamins (especially thiamin), and minerals like magnesium and manganese. With its low fat content and gluten-free properties, it is generally considered a heart-healthy carbohydrate choice. It also has a high glycemic index, suitable for individuals needing rapid energy replenishment during activities. Brown Japanese rice provides additional dietary fiber and micronutrients compared to its white counterpart.

Health Benefits

• Rich in complex carbohydrates, providing a sustainable energy source for daily activities.
• Contains B vitamins like thiamin, which supports healthy nerve function and energy metabolism.
• Includes minerals like manganese and magnesium, important for bone health and enzyme function.

Dietary Considerations

Allergens: None known

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

Not suitable for: Low-carb diet, diabetic diet (requires portion control due to glycemic index)

Selection and Storage

Store in a cool, dry place in an airtight container to prevent moisture and pests. Cooked rice should be refrigerated and consumed within 3–5 days.

Common Questions About Japanese rice Nutrition

What is the nutritional content of Japanese rice?

Japanese rice, such as short-grain white rice, typically contains about 150 calories, 3 grams of protein, and 33 grams of carbohydrates per cooked cup (approximately 150 grams). It is low in fat and does not contain significant amounts of vitamins or minerals, though it is a good source of energy due to complex carbohydrates.

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

Japanese rice is not suitable for keto or low-carb diets as it contains 33 grams of carbohydrates per cooked cup, which is too high to fit within the macronutrient limits of these diets. For low-carb alternatives, cauliflower rice or shirataki rice may be better options.

Is Japanese rice healthy, and are there any concerns?

Japanese rice can be part of a healthy diet as it provides energy, is easy to digest, and contains no cholesterol or gluten. However, because it is primarily composed of carbohydrates, it may lead to spikes in blood sugar levels, particularly for individuals with diabetes. Whole-grain versions, like brown short-grain rice, are a healthier option due to higher fiber content.

What is the recommended serving size of Japanese rice?

The recommended serving size of Japanese rice is generally 1 cooked cup (150 grams), which provides around 150 calories and serves as a side dish. Adjust portion sizes based on individual caloric needs and whether rice is being consumed alongside other carbohydrate-rich foods.

How does Japanese rice compare to other types of rice?

Japanese rice, particularly short-grain varieties, is stickier and softer compared to long-grain rice like basmati or jasmine. It is ideal for dishes like sushi and rice balls, whereas long-grain rice is better suited for pilaf or curry. Nutritionally, Japanese rice tends to have a slightly higher carbohydrate concentration but lower fiber content compared to brown or whole-grain rice.

Data Sources & Scientific References