1 serving (100 grams) contains 130 calories, 2.7 grams of protein, 0.3 grams of fat, and 28.2 grams of carbohydrates.
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Nutrition Information
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 | 0.4 mg | 2% | |
| 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
Source of Calories
About White rice
White rice is a staple grain that has been a central part of Asian, Latin American, and African cuisines for thousands of years. It is typically milled and polished to remove its outer husk, bran, and germ, giving it a softer texture and longer shelf life. A 1-cup serving of cooked white rice (about 158g) contains approximately 205 calories, 4.3g of protein, 0.4g of fat, and 45g of carbohydrates, making it an energy-dense food. While white rice loses some nutrients during processing, it is often enriched with essential vitamins such as folic acid, thiamine (B1), and niacin (B3). It is also low in sodium and cholesterol, making it a versatile carbohydrate source for many diets.
Health Benefits
- Provides quick energy due to its high carbohydrate content, which supports bodily functions and physical activity.
- Fortified white rice is a good source of folic acid, which is essential for proper cell division and prevention of neural tube defects during pregnancy.
- Low in sodium, making it a heart-healthy choice for individuals managing blood pressure levels.
Dietary Considerations
Selection and Storage
Store uncooked white rice in a cool, dry place in an airtight container to prevent moisture and pest contamination. Cooked rice should be refrigerated within two hours of cooking and consumed within 3-4 days.
Common Questions About White rice Nutrition
Is white rice high in protein?
White rice is not high in protein. A one-cup serving of cooked white rice contains approximately 4 grams of protein. While it provides some protein, it is primarily a source of carbohydrates, not an ideal choice for high-protein diets.
Can I eat white rice on a keto diet?
White rice is not keto-friendly due to its high carbohydrate content. One cup of cooked white rice contains about 45 grams of carbohydrates, which exceeds the daily carb limit for most ketogenic diets (typically 20-50 grams per day).
What are the health benefits or concerns of eating white rice?
White rice is easy to digest and a good source of quick energy due to its high carbohydrate content, making it beneficial for athletes or those needing easily digestible carbs. However, it has a high glycemic index, which may cause blood sugar spikes and is less nutrient-dense compared to whole grains like brown rice.
What is the recommended serving size for white rice?
The typical recommended serving size for cooked white rice is 1/2 cup, which contains about 103 calories, 22 grams of carbohydrates, and minimal fat. Portions can be adjusted based on dietary needs and activity levels, but overeating white rice can lead to excess calorie intake.
How does white rice compare to brown rice nutritionally?
White rice is lower in fiber and certain nutrients compared to brown rice because the bran and germ are removed during processing. For example, white rice has 0.6 grams of fiber per cup compared to brown rice's 3.5 grams. Brown rice is also richer in magnesium and B vitamins, making it a more nutrient-dense option.
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.
- Dietary Guidelines for Americans, 2020-2025U.S. Department of Health and Human ServicesIncludes guidance on rice consumption as part of healthy grain intake and balanced diets.
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.
