White Rice

White Rice – Nutrition Facts (per 100 grams, cooked)

Calories: 130 kcal
Protein: 2.7 g
Total Fat: 0.3 g

• Saturated Fat: 0.1 g
• Monounsaturated Fat: 0.1 g
• Polyunsaturated Fat: 0.1 g
  Cholesterol: 0 mg
  Total Carbohydrates: 28.2 g
• Sugars: 0.1 g
• Dietary Fiber: 0.4 g (2% DV)
  Sodium: 1 mg (0% DV)

Vitamins in white rice

• Vitamin A: 0 IU (0% DV)
• Vitamin B1 (Thiamine): 0.02 mg (2% DV)
• Vitamin B2 (Riboflavin): 0.01 mg (1% DV)
• Vitamin B3 (Niacin): 0.4 mg (3% DV)
• Vitamin B5 (Pantothenic Acid): 0.4 mg (4% DV)
• Vitamin B6: 0.1 mg (6% DV)
• Vitamin B9 (Folate, Folic Acid): 58 µg (14% DV)
• Vitamin C: 0 mg (0% DV)
• Vitamin D: 0 µg (0% DV)
• Vitamin E: 0.04 mg (0% DV)
• Vitamin K: 0 µg (0% DV)

Minerals in white rice

• Calcium: 10 mg (1% DV)
• Iron: 0.2 mg (2% DV)
• Magnesium: 12 mg (3% DV)
• Phosphorus: 43 mg (4% DV)
• Potassium: 35 mg (1% DV)
• Zinc: 0.5 mg (5% DV)
• Manganese: 0.37 mg (16% DV)
• Copper: 0.07 mg (8% DV)
• Selenium: 7 µg (13% DV)

Other Nutrients

• Starch Content: High, providing quick energy
• Low in Fiber: Less than brown rice
• Easily Digestible: Suitable for sensitive stomachs

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Nutritional Considerations for White Rice

• Percent Daily Values (DV) are based on a 2,000-calorie diet.
• Good energy source due to its high carbohydrate content.
• Low in fiber, making it easier to digest but less filling compared to whole grains.
• Low in protein, best paired with protein-rich foods for a balanced meal.
• Fortified with folic acid, making it beneficial for pregnancy and general health.
• Has a high glycemic index (GI), meaning it can cause rapid blood sugar spikes.