White long grain rice

Grain

Item Rating: 73/100

1 serving (100 grams) contains 130 calories, 2.7 grams of protein, 0.3 grams of fat, and 28.2 grams of carbohydrates.

Nutrition Information

1 cup (200g)

Calories		260
% Daily Value*
Total Fat		0.6 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		5.4 g	10%
Vitamin D		0 mcg	0%
Calcium		20 mg	1%
Iron		2.4 mg	13%
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: 5 cal (2.1%)

Protein: 21 cal (8.6%)

Carbs: 225 cal (89.3%)

About White long grain rice

White long grain rice is a widely consumed cereal grain known for its fluffy texture and mild flavor. Originating from Asia, it serves as a staple in global cuisines, including Chinese, Indian, and Latin American dishes. It is processed to remove the outer husk, bran, and germ, resulting in a polished and refined grain. Nutritionally, white long grain rice primarily consists of carbohydrates (about 45 grams per cup cooked), providing a quick source of energy. It is low in fat, with minimal protein (approximately 4 grams per cup) and lacks significant fiber compared to brown rice. While it is enriched in many countries with nutrients like thiamin and niacin, its micronutrient profile is less robust than whole-grain alternatives. Despite this, its versatility and ability to pair with nutrient-dense foods make it a valuable dietary component worldwide.

Health Benefits

• Provides immediate energy due to its high carbohydrate content (45 grams per cooked cup).
• Enriched white rice often contains added thiamin (vitamin B1), which supports energy metabolism and nerve function.
• Contains niacin (vitamin B3) in enriched varieties, which helps improve cholesterol levels and promotes healthy skin.

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 white long grain rice in a cool, dry place in an airtight container for optimal freshness. Once cooked, refrigerate within two hours and consume within 4-6 days.

Common Questions About White long grain rice Nutrition

Is white long grain rice high in protein?

White long grain rice is not a high-protein food. A 1-cup serving (about 158 grams) of cooked white long grain rice contains approximately 4 grams of protein. It is primarily composed of carbohydrates and is not a significant source of protein compared to other foods like beans or meats.

Can I eat white long grain rice on a keto diet?

White long grain rice is not suitable for a keto diet due to its high carbohydrate content. One cup of cooked rice contains around 45 grams of carbohydrates, which exceeds the daily carb limit for most keto diets, typically set at 20-50 grams per day.

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

White long grain rice is an excellent source of quick energy due to its carbohydrates and is easy to digest, making it suitable for people with sensitive stomachs or digestive issues. However, it is lower in fiber and nutrients compared to whole grain options like brown rice. It may also cause blood sugar spikes if consumed in large amounts, particularly for those managing diabetes.

What is the recommended portion size for white long grain rice?

A standard portion of cooked white long grain rice is typically 1 cup (158 grams), which provides about 200 calories. For a balanced meal, it’s recommended to pair rice with a source of protein, vegetables, and healthy fats to create a well-rounded dish.

How does white long grain rice compare to brown rice?

White long grain rice is more processed than brown rice, as the bran and germ have been removed. This makes white rice softer and quicker to cook but results in a lower fiber content (0.6g per cup vs. 3.5g in brown rice). Brown rice is also richer in nutrients like magnesium and B vitamins, while white rice is often fortified with iron and folic acid.

Data Sources & Scientific References