White cooked 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 (235.8g)

Calories		306.0
% Daily Value*
Total Fat		0.6 g	0%
	Saturated Fat	0.1 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		1.5 mg	0%
Total Carbohydrates		67.2 g	24%
	Dietary Fiber	0.9 g	3%
	Sugars	0.1 g
protein		6.4 g	12%
Vitamin D		0 mcg	0%
Calcium		23.9 mg	1%
Iron		2.8 mg	15%
Potassium		82.1 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: 5 cal (1.8%)

Protein: 25 cal (8.5%)

Carbs: 268 cal (89.7%)

About White cooked rice

White cooked rice is a staple food made by boiling white rice, which has its outer husk, bran, and germ removed during processing. Originating from Asia, it is a fundamental part of cuisines worldwide, including Chinese, Indian, and Latin American dishes. White rice is primarily a carbohydrate source, providing approximately 130 calories, 28 grams of carbs, and a small amount of protein (2-3 grams) per 100 grams. It contains trace amounts of micronutrients like manganese, folate, and selenium. While less nutrient-dense than its whole grain counterpart, white rice is more easily digestible due to the removal of the fibrous layers.

Health Benefits

• Provides quick energy due to its high carbohydrate content, making it ideal for athletes or those needing an energy boost.
• Contains manganese, contributing to bone health and energy metabolism.
• Serves as a source of essential B vitamins like thiamine (Vitamin B1), which helps in energy production and nervous system support.

Dietary Considerations

Allergens: None known

Suitable for: Gluten-free, low-fat, dairy-free

Not suitable for: Low-carb, ketogenic

Selection and Storage

Store cooked rice in an airtight container in the refrigerator and consume within 3–4 days. Reheat thoroughly before consumption to reduce the risk of bacteria growth.

Common Questions About White cooked rice Nutrition

Is white cooked rice high in protein?

White cooked rice is not high in protein. A 1-cup serving contains about 4.3 grams of protein, making it a modest source. It is better suited as a carbohydrate-rich food rather than a protein source in meals.

Can I eat white cooked rice on a keto diet?

White cooked rice is not suitable for a keto diet. It is high in carbohydrates, with 44.5 grams of net carbs per 1-cup serving, which would exceed the daily carb limit for most keto plans.

Is white cooked rice healthy or should I avoid it?

White cooked rice can be part of a healthy diet when eaten in moderation. It provides energy due to its carbohydrate content and is easy to digest, but it lacks fiber and some nutrients found in brown rice. People with blood sugar concerns should consume it carefully as it has a high glycemic index.

What is the recommended portion size for white cooked rice?

The recommended portion size for white cooked rice is typically 1/2 cup to 1 cup cooked, depending on your dietary needs. This serving provides around 103 to 206 calories, primarily from carbohydrates.

How does white cooked rice compare to brown rice nutritionally?

White cooked rice has fewer nutrients and less fiber compared to brown rice. While a 1-cup serving of white rice provides 0.6 grams of fiber, brown rice provides about 3.6 grams. Brown rice retains its bran and germ, offering more vitamins and minerals, but white rice may be enriched to compensate for some of these losses.

Data Sources & Scientific References