Uncooked white 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		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: 10 cal (1.5%)

Protein: 56 cal (8.0%)

Carbs: 640 cal (90.4%)

About Uncooked white rice

Uncooked white rice is a staple grain derived from the seeds of the Oryza sativa or Oryza glaberrima plant. Originating in Asia over 8,000 years ago, it has become a dietary cornerstone in cuisines worldwide, including Chinese, Indian, Japanese, and Middle Eastern dishes. White rice is milled to remove the husk, bran, and germ, resulting in a less fibrous and more shelf-stable grain. It is primarily composed of carbohydrates and contains small amounts of protein and negligible fat. A 1-cup serving of cooked white rice provides approximately 205 calories, 45 grams of carbohydrates, 4 grams of protein, and trace levels of vitamins and minerals like thiamine (B1) and niacin (B3). While less nutrient-dense than whole-grain rice, it remains a significant energy source in many diets.

Health Benefits

• Provides quick energy due to its high carbohydrate content, making it ideal for active individuals or those needing energy replenishment.
• Contains thiamine (vitamin B1), which supports energy metabolism and nervous system function.
• Low in fat and free from cholesterol, making it a heart-healthy option when paired with nutrient-dense foods.

Dietary Considerations

Allergens: None known

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

Not suitable for: Low-carb diets, ketogenic diets

Selection and Storage

Store uncooked white rice in an airtight container in a cool, dry place to prevent spoilage or moisture. When cooked, refrigerate promptly and consume within 3-5 days for best quality.

Common Questions About Uncooked white rice Nutrition

Is uncooked white rice high in protein?

Uncooked white rice is relatively low in protein, containing approximately 7 grams of protein per 100 grams. It primarily consists of carbohydrates, making it less suitable as a primary protein source.

Can I eat uncooked white rice on a keto diet?

Uncooked white rice is not compatible with a keto diet due to its high carbohydrate content—over 80 grams of carbs per 100 grams. Keto diets typically require very low-carb foods, with a focus on fats and proteins.

What are the health benefits or concerns of eating uncooked white rice?

White rice provides quick energy due to its carbohydrate content and is enriched with some vitamins like folate. However, it has a higher glycemic index, which may impact blood sugar levels. It is also lower in fiber compared to whole grains like brown rice.

How much uncooked white rice should I serve per person?

A standard serving size of uncooked white rice is about 1/4 cup (approximately 50 grams), which yields around 3/4 cup of cooked rice per person. This portion provides around 180 calories and is typically a sufficient amount for a balanced meal.

How does uncooked white rice compare to uncooked brown rice?

Uncooked white rice differs from uncooked brown rice in nutritional value: white rice has less fiber and fewer micronutrients due to the milling process that removes the bran and germ. Brown rice contains more fiber (about 4 grams vs. 0.5 grams per 100 grams) and is considered a healthier option for sustained energy and digestion.

Data Sources & Scientific References