1 serving (100 grams) contains 360 calories, 7.0 grams of protein, 1.0 grams of fat, and 80.0 grams of carbohydrates.
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Nutrition Information
Calories |
720 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 2 g | 2% | |
| Saturated Fat | 0.4 g | 2% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 0 mg | 0% | |
| Total Carbohydrates | 160 g | 58% | |
| Dietary Fiber | 2 g | 7% | |
| Sugars | 0 g | ||
| protein | 14 g | 28% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 20 mg | 1% | |
| Iron | 2 mg | 11% | |
| Potassium | 200 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
Source of Calories
About Rice uncooked
Rice is a staple grain that has been cultivated for thousands of years, originating in Asia and now consumed globally. It is a versatile food that serves as a foundation for countless cuisines, including Asian, Middle Eastern, Latin American, and African dishes. Uncooked rice comes in various types, such as white, brown, basmati, and jasmine, each differing slightly in flavor, texture, and nutritional composition. Nutritionally, uncooked rice primarily provides carbohydrates for energy, with white rice containing minimal fiber and nutrients due to processing, while brown rice retains its bran and germ, offering more fiber, vitamins, and minerals like manganese, magnesium, and selenium.
Health Benefits
- Provides sustained energy due to its high carbohydrate content, important for brain and muscle function.
- Brown rice supports digestion and heart health with 3.5 grams of dietary fiber per cup (uncooked).
- Rich in manganese, which contributes to bone health, metabolism, and antioxidant function.
- A good source of magnesium, vital for muscle function, nerve health, and blood sugar control.
- White rice is often fortified with iron and folic acid, supporting red blood cell production and prenatal health.
Dietary Considerations
Selection and Storage
Store uncooked rice in an airtight container in a cool, dry place to prevent moisture and pest contamination. Brown rice has a shorter shelf life due to its higher oil content and should preferably be refrigerated or used within 6 months.
Common Questions About Rice uncooked Nutrition
Is rice high in protein?
Uncooked rice is not particularly high in protein. On average, 100 grams of uncooked white rice contains about 7 grams of protein, while brown rice contains slightly more at 7.5 grams. It is a better source of carbohydrates and is often paired with protein-rich foods to create balanced meals.
Can I eat rice on a keto or low-carb diet?
Rice is typically not suitable for low-carb or keto diets due to its high carbohydrate content. For instance, 100 grams of uncooked white rice contains approximately 80 grams of carbohydrates, which can exceed the daily carb limit for keto diets, usually set around 20-50 grams per day.
What are the potential health benefits or concerns of eating rice?
Rice is an excellent source of energy due to its high carbohydrate content and provides essential nutrients like magnesium, thiamine (B1), and niacin (B3). However, consuming excessive white rice may contribute to blood sugar spikes as it has a high glycemic index. Opting for whole-grain options like brown rice can provide more fiber, antioxidants, and longer-lasting energy.
What is the recommended portion size for rice?
A standard serving size of rice is typically 1/4 cup (about 50 grams) of uncooked rice, which yields roughly 1 cup of cooked rice. This portion provides about 180 calories for white rice and 190 calories for brown rice. Portions may vary depending on individual energy needs and dietary goals.
How does uncooked brown rice compare to uncooked white rice?
Uncooked brown rice retains its bran and germ, making it higher in fiber, vitamins, and minerals compared to white rice. A 100-gram serving of uncooked brown rice contains about 7.5 grams of protein, 77 grams of carbs, and 2 grams of fiber, whereas white rice has 7 grams of protein, 80 grams of carbs, and less than 0.5 grams of fiber. Brown rice is also lower on the glycemic index, making it a better choice for blood sugar control.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
