White Rice
The world's most widely eaten staple grain: mild, cheap and easy to digest.
Nutrition per 100 g
Standardised to 100 g of white rice, cooked for fair comparison. Typical serving: 100 g cooked — 130 kcal per 100 g serving.
| Nutrient | Per 100 g | Per serving (100 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 130 kcal | 130 kcal | 100 kcal |
| Protein | 2.7 g | 2.7 g | 2.1 g |
| Carbohydrate | 28 g | 28 g | 21.5 g |
| Fat | 0.3 g | 0.3 g | 0.2 g |
| Fibre | 0.4 g | 0.4 g | 0.3 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of white rice, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (100 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Thiamin | 0.17 mg | 0.17 mg | 14% |
| Riboflavin | 0.016 mg | 0.016 mg | 1% |
| Niacin | 1.8 mg | 1.8 mg | 11% |
| Vitamin B6 | 0.05 mg | 0.05 mg | 3% |
| Folate | 97 µg | 97 µg | 24% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Pantothenic acid | 0.41 mg | 0.41 mg | 8% |
| Minerals | |||
| Calcium | 3 mg | 3 mg | <1% |
| Iron | 1.5 mg | 1.5 mg | 8% |
| Magnesium | 13 mg | 13 mg | 3% |
| Phosphorus | 37 mg | 37 mg | 3% |
| Potassium | 29 mg | 29 mg | <1% |
| Sodium | 0 mg | 0 mg | 0% |
| Zinc | 0.42 mg | 0.42 mg | 4% |
| Selenium | 7.5 µg | 7.5 µg | 14% |
| Copper | 0.038 mg | 0.038 mg | 4% |
| Manganese | 0.38 mg | 0.38 mg | 17% |
Source: USDA FoodData Central — Rice, white, medium-grain, enriched, cooked
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat white rice?
- Very inexpensive energy that suits almost any cuisine.
- Low fibre and gentle on sensitive digestion.
How to include it
- Steam or absorb-cook with a 1:1.5 rice-to-water ratio.
- Serve under beans, curry or stir-fried vegetables to balance fibre.
Things to consider
- Milling removes most of the bran, so fibre and minerals are lower than brown rice.
- Cool and refrigerate cooked rice promptly to avoid Bacillus cereus growth.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
Related foods
Brown Rice, cooked
A whole grain retaining bran and germ, with more fibre and minerals than white rice.
- kcal
- 123
- protein
- 2.7 g
- fibre
- 1.8 g
per 100 g · Typical serving: 100 g cooked
Basmati Rice, cooked
A long-grain aromatic rice with a lower glycaemic response than most white rices.
- kcal
- 121
- protein
- 3.1 g
- fibre
- 0.6 g
per 100 g · Typical serving: 100 g cooked
Quinoa, cooked
A seed cooked like a grain, providing all essential amino acids alongside fibre and iron.
- kcal
- 120
- protein
- 4.4 g
- fibre
- 2.8 g
per 100 g · Typical serving: 100 g cooked
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