White boiled rice

Grain

Item Rating: 74/100

1 serving (158 grams) contains 205 calories, 4.3 grams of protein, 0.4 grams of fat, and 45.0 grams of carbohydrates.

Nutrition Information

1 cup (210.7g)

Calories		273.3
% Daily Value*
Total Fat		0.5 g	0%
	Saturated Fat	0.1 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		1.3 mg	0%
Total Carbohydrates		60 g	21%
	Dietary Fiber	0.8 g	2%
	Sugars	0.1 g
protein		5.7 g	11%
Vitamin D		0 mcg	0%
Calcium		21.3 mg	1%
Iron		2.5 mg	13%
Potassium		73.3 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: 4 cal (1.7%)

Protein: 22 cal (8.5%)

Carbs: 240 cal (89.8%)

About White boiled rice

White boiled rice is a staple food derived from polished and milled rice grains, with roots in Asian, African, and Latin American cuisines. It is prepared by boiling the grains in water until tender, making it a versatile accompaniment to various dishes. Nutritionally, white rice provides roughly 130 calories per 100 grams (cooked), primarily from carbohydrates, along with minimal amounts of protein and negligible fat. It also contains small amounts of B vitamins, including thiamine and niacin, and minerals like manganese. While white rice is less nutrient-dense than brown rice due to the removal of the bran and germ, it is often fortified with essential nutrients, depending on regional processing practices.

Health Benefits

• Provides a quick source of energy due to its high carbohydrate content (28g per 100g cooked).
• Contains manganese, an important mineral for bone health and metabolic function (0.4mg per 100g cooked).
• White rice is gentle on the digestive system and suitable for those recovering from stomach irritation or with sensitive digestion.

Dietary Considerations

Allergens: None known

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

Not suitable for: Low-carb, keto

Selection and Storage

Store cooked white rice in an airtight container in the refrigerator for up to 4 days. Reheat thoroughly before consumption to eliminate the risk of Bacillus cereus contamination.

Common Questions About White boiled rice Nutrition

Is white boiled rice high in protein?

White boiled rice is relatively low in protein, containing around 2.7 grams of protein per 100 grams (cooked). It is primarily a source of carbohydrates rather than a significant protein provider.

Can I eat white boiled rice on a keto diet?

White boiled rice is not suitable for a keto diet as it is high in carbohydrates, with around 28 grams of carbs per 100 grams (cooked). This makes it incompatible with the low-carb requirements of a keto regimen.

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

White boiled rice is easy to digest and provides a quick source of energy due to its high carbohydrate content. However, it has a high glycemic index (around 70), which could lead to blood sugar spikes if eaten in large quantities or without fiber-rich foods to balance it.

What is a healthy portion size for white boiled rice?

A healthy portion size for white boiled rice is 1/2 to 1 cup (around 100-150 grams cooked) per meal, depending on your dietary needs and activity level. Pairing it with vegetables and protein can create a balanced meal.

How does white boiled rice compare to brown rice nutritionally?

White boiled rice is lower in fiber, vitamins, and minerals compared to brown rice because it is processed to remove the bran and germ. For example, 100 grams of cooked white rice has about 0.4 grams of fiber, while brown rice has 1.6 grams of fiber, making the latter a more nutrient-dense choice.

Data Sources & Scientific References