White steamed 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		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

🍯 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 steamed rice

White steamed rice is a staple food made by cooking milled rice grains in water or steam until tender. Originating in Asia, white rice has been a dietary cornerstone in cuisines such as Chinese, Indian, and Japanese for thousands of years. It is processed to remove husk, bran, and germ, resulting in a refined grain with a long shelf life and mild flavor. The nutritional profile of white rice includes carbohydrates as the primary macronutrient, providing 205 calories, 45 grams of carbs, and 4 grams of protein per cooked cup (158 grams). Although it has reduced fiber and micronutrients compared to whole-grain rice, it does retain small amounts of thiamine, niacin, and magnesium after fortification.

Health Benefits

• Provides quick energy due to its high carbohydrate content (45 grams per cup).
• Fortified white rice is a source of thiamine (vitamin B1), essential for energy metabolism and nerve function.
• Low-fat content (less than 1 gram per cup) makes it suitable for low-fat diets, and it is gentle on the digestive tract.

Dietary Considerations

Allergens: None known

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

Not suitable for: Low-carb diets, high-fiber diets

Selection and Storage

Store uncooked rice in an airtight container in a cool, dry place for up to a year. Cooked rice should be refrigerated in a sealed container and consumed within 4–6 days.

Common Questions About White steamed rice Nutrition

Is white steamed rice high in protein?

White steamed rice is relatively low in protein. One cup of cooked white rice contains about 4 grams of protein, which makes it a modest source of protein compared to other foods like beans or meat.

Can I eat white steamed rice on a keto diet?

White steamed rice is not suitable for a keto diet due to its high carbohydrate content. One cup of cooked white rice contains around 45 grams of carbohydrates, which exceeds the daily carb limit for most keto diet plans.

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

White steamed rice is a quick source of energy as it's rich in easily digestible carbs. However, it lacks significant fiber, vitamins, and minerals compared to whole grains like brown rice. Consuming large amounts may contribute to blood sugar spikes, so portion control is important, especially for individuals with diabetes.

What is the recommended serving size for white steamed rice?

A standard serving size of white steamed rice is about 1 cup of cooked rice, which contains around 200 calories. For balanced meals, pair it with plenty of vegetables, proteins, and healthy fats to maintain nutritional balance.

How does white steamed rice compare to brown rice in terms of nutrition?

White rice is lower in fiber and nutrients compared to brown rice, as the bran and germ are removed during processing. While white rice has around 0.5 grams of fiber per cup, brown rice contains about 3.5 grams of fiber per cup, making brown rice a more nutrient-dense option overall.

Data Sources & Scientific References