Japanese white 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 white rice

Japanese white rice, known as 'hakumai,' is a short-grain, polished rice commonly used in Japanese cuisine. This staple food is central to meals, sushi, and traditional dishes like onigiri. It is characterized by its slightly sticky texture after cooking, making it ideal for chopstick use. Nutritionally, Japanese white rice is a good source of carbohydrates, providing energy with roughly 130 calories per 100 grams (cooked). It contains small amounts of protein (2-3 grams per serving) and minimal fat. While the polishing process removes most of the fiber and certain nutrients found in brown rice, white rice is often fortified with iron and B vitamins in some regions, enhancing its nutritional profile.

Health Benefits

• Provides instant energy due to its high carbohydrate content, which is essential for physical activity and brain function.
• Fortified white rice may offer significant amounts of B vitamins (such as niacin and thiamine) to support energy production and nervous system health.
• A source of easily digestible carbohydrates, making it suitable for individuals with sensitive stomachs or during recovery from gastrointestinal issues.

Dietary Considerations

Allergens: None known

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

Not suitable for: Low-carb diets, ketogenic diets

Selection and Storage

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

Common Questions About Japanese white rice Nutrition

Is Japanese white rice high in protein?

Japanese white rice is not a significant source of protein; it contains approximately 2-3 grams of protein per cooked cup (about 158 grams). It is primarily composed of carbohydrates, making it better suited for energy rather than protein requirements.

Can I eat Japanese white rice on a keto diet?

Japanese white rice is not compatible with a keto diet due to its high carbohydrate content. One cooked cup contains about 45 grams of net carbs, which exceeds the typical daily carb limit for a ketogenic diet.

What are the health benefits or concerns of consuming Japanese white rice?

Japanese white rice provides a quick source of energy due to its high carbohydrate content and is low in fat. However, it is less nutrient-dense compared to whole grains like brown rice, as it lacks fiber and certain vitamins. Excess consumption can contribute to blood sugar spikes for individuals with diabetes.

How much Japanese white rice should I eat in one serving?

A recommended serving size of Japanese white rice is about 1 cup cooked (158 grams). This portion provides approximately 200 calories and can be a balanced part of a meal when paired with protein and vegetables.

How does Japanese white rice compare to brown rice?

Japanese white rice has a softer texture and milder flavor compared to brown rice, but it lacks the fiber and nutrients found in brown rice. Brown rice offers more vitamins, minerals, and about 3.5 grams of fiber per cup, making it better for digestive health and sustained energy.

Data Sources & Scientific References