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Boiled white rice Calories
Low fiber, quick energy, gluten-free
CALORIES
GI
POTASSIUM
FIBER
Boiled white rice Nutrition Facts
Selected: 100 g
130
KCAL / 100G
Carbs
28.2g
· 91%
Protein
2.4g
· 8%
Fat
0.2g
· 1%
Fiber
0.3g
Boiled white 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
Phosphorus
35mg · 5% DV
Magnesium
12mg · 3% DV
Boiled white rice Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Boiled white 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 white rice Contain Allergens?
No known major allergens
Which Diets Is Boiled white 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 white rice Fat Profile
SATURATED
0.05g
MONOUNSATURATED
0.03g
POLYUNSATURATED
0.06g
Foods Similar to Boiled white rice
Boiled white rice — Frequently Asked Questions
How can I cook boiled white rice without making it mushy?
Rinse the rice until the water is mostly clear to remove excess surface starch. Use measured water, keep the lid on while it simmers, and let it rest for about 10 minutes after cooking before fluffing.
How long does cooked white rice keep in the fridge?
Cooked rice generally keeps for 3 to 4 days when cooled promptly and refrigerated within two hours. Leaving it at room temperature for too long can increase the risk of food poisoning from Bacillus cereus.
Can cooked white rice be frozen?
Yes. Cool it quickly, divide it into portions, and freeze it in airtight containers or bags. It is best used within about one month for quality, then reheated until piping hot.
Is white rice better before or after a workout?
Its easy-to-digest carbohydrate can work before or after training, depending on the meal timing and intensity of exercise. After training, pairing it with a protein food such as eggs, yogurt, fish, chicken, tofu, or beans makes a more balanced recovery meal.
Does eating white rice at night cause weight gain?
Eating white rice at night does not automatically cause weight gain. Overall food intake, portion size, and the rest of the meal matter more than the clock, so combine it with vegetables and protein for better fullness.
Does rinsing white rice remove all of its nutrients?
No. Rinsing mainly removes surface starch and debris, although it can wash away some added nutrients from enriched rice. It does not make rice nutritionally empty.
What is the main everyday difference between white rice and bulgur?
Bulgur has a nuttier flavor, firmer texture, and typically feels more filling because it retains more of the grain structure. White rice is softer, milder, and may be easier to tolerate when the stomach is sensitive.
What should I eat with boiled white rice to make a balanced meal?
Add a protein source such as beans, lentils, eggs, fish, poultry, tofu, or yogurt, plus vegetables or salad. This adds flavor, protein, fibre, and a wider range of nutrients than rice alone.
Is cooled and reheated white rice healthier?
Cooling rice can increase some resistant starch, which may modestly change the blood sugar response for some people. The effect varies, and food safety still matters: cool rice quickly, refrigerate it, and reheat it thoroughly.
Who should be more careful with boiled white rice?
People managing blood sugar may benefit from watching portions and eating rice alongside protein, vegetables, and healthy fats. Anyone following a medically prescribed eating plan, such as one for kidney disease, should follow their clinician's individual guidance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.