Calories in White Rice

About White Rice Nutrition

Rice is a staple food for more than half of the world's population, particularly in Asia. This cereal grain has been cultivated for thousands of years and comes in many varieties including white, brown, jasmine, basmati, and wild rice. It serves as the foundation for countless dishes across diverse culinary traditions.

With 130 calories per 100 grams, White Rice provides 2.7g of protein,28g of carbohydrates, and 0.3g of fat.

Macronutrient Breakdown

• Protein: 2.7g - 8% of calories
• Carbohydrates: 28g - 86% of calories (including 0.4g fiber)
• Fat: 0.3g - 2% of calories

Health Benefits of White Rice

• Provides quick energy from easily digestible carbohydrates
• Brown rice is a good source of fiber, B vitamins, and minerals
• Naturally gluten-free, making it safe for those with celiac disease
• Contains manganese important for bone health and metabolism
• White rice is easy to digest and often recommended during digestive recovery
• Enriched varieties provide added iron, folic acid, and B vitamins

How to Eat White Rice

Rice can be steamed, boiled, baked, or cooked in a rice cooker for consistent results. The water-to-rice ratio varies by type: typically 2:1 for white rice and 2.5:1 for brown rice. Rinse rice before cooking to remove excess starch for fluffier results. Rice serves as a base for stir-fries, curries, grain bowls, and can be used in soups, salads, and even desserts like rice pudding.

Selection and Storage

Uncooked white rice can be stored in a cool, dry place for years. Brown rice has a shorter shelf life (6 months) due to its oil-containing bran layer and should be refrigerated for longer storage. Cooked rice should be refrigerated within an hour of cooking and consumed within 4-6 days. Reheat thoroughly to 165°F.

Dietary Considerations

Rice is naturally vegan, vegetarian, and gluten-free. Brown rice offers more fiber and nutrients but takes longer to cook. Those managing blood sugar should consider brown or wild rice which have lower glycemic indices than white rice. Portion control is important as rice is calorie-dense.