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Boiled long grain rice Calories
Low fat, staple carbohydrate, gluten-free
CALORIES
GI
POTASSIUM
FIBER
Boiled long grain rice Nutrition Facts
Selected: 100 g
130
KCAL / 100G
Carbs
28.2g
· 89%
Protein
2.7g
· 9%
Fat
0.3g
· 2%
Fiber
0.4g
Boiled long grain rice Vitamins & Minerals
Vitamins
B3
0.4mg · 3% DV
B5
0.13mg · 3% DV
B6
0.05mg · 3% DV
B1
0.02mg · 2% DV
Minerals
Manganese
1mg · 43% DV
Selenium
7.5µg · 14% DV
Zinc
1mg · 9% DV
Phosphorus
43mg · 6% DV
Boiled long grain rice Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Boiled long grain rice Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Boiled long grain rice Contain Allergens?
No known major allergens
Which Diets Is Boiled long grain rice Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Boiled long grain rice Fat Profile
SATURATED
0.08g
MONOUNSATURATED
0.09g
POLYUNSATURATED
0.12g
Omega 6:3 ratio 9:1
Above the ideal 4:1 (9:1).
Foods Similar to Boiled long grain rice
Boiled long grain rice — Frequently Asked Questions
How can I cook boiled long-grain rice so it stays fluffy?
Rinse the rice until the water runs mostly clear to remove excess surface starch. Once it has absorbed the water, let it stand covered for a few minutes before fluffing gently with a fork.
Why does boiled long-grain rice turn sticky or mushy?
Too much water, insufficient rinsing, or vigorous stirring during cooking can release starch and break up the grains. Cooking at a gentle simmer and resting it after cooking usually improves the texture.
How long does cooked long-grain rice keep in the fridge?
Cool it promptly and refrigerate it within two hours of cooking. Stored in an airtight container, it is best used within 3 to 4 days.
Can cooked long-grain rice be reheated safely?
Yes, if it was cooled and refrigerated promptly. Reheat it only once until steaming hot throughout, and do not use rice that has been left at room temperature for a long time.
Can boiled long-grain rice be frozen?
Yes. Cool it quickly, freeze it in single-meal portions, and reheat it directly from frozen or after thawing in the fridge. Avoid refreezing rice once it has thawed.
What should I serve with long-grain rice for a more balanced meal?
Pair it with protein foods such as beans, lentils, eggs, fish, chicken, tofu, or yogurt. Adding vegetables or a salad brings more texture, volume, and a wider range of nutrients to the meal.
Is long-grain rice or bulgur the better everyday choice?
Both can fit into a varied diet, but bulgur is typically higher in fibre and may be more filling. Long-grain rice has a softer texture and can be a useful option when a mild, easy-to-digest starch is preferred.
Is boiled long-grain rice better before or after a workout?
Before exercise, it can provide an easy-to-digest carbohydrate source, especially when kept lightly seasoned and paired with a modest amount of protein. After exercise, combine it with a protein-rich food for a more complete recovery meal.
Does rinsing rice remove all of its nutritional value?
No. Rinsing mainly removes surface starch and does not strip away all nutrients. However, prolonged soaking or boiling rice in excess water and draining it can increase losses of some water-soluble nutrients.
Who should be especially mindful of rice portions?
People managing blood glucose may benefit from eating rice as part of a meal containing protein, vegetables, and healthy fats rather than having a large serving on its own. Anyone following an individual diabetes or kidney-disease eating plan should follow their clinician's guidance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.