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Boiled Rice Calories
Low fat, staple carbohydrate, gluten-free
CALORIES
GI
POTASSIUM
FIBER
Boiled Rice Nutrition Facts
Selected: 100 g
130
KCAL / 100G
Carbs
28g
· 89%
Protein
2.7g
· 9%
Fat
0.3g
· 2%
Fiber
0.4g
Boiled Rice Vitamins & Minerals
Vitamins
B6
0.1mg · 6% DV
B3
0.4mg · 3% DV
B1
0.02mg · 2% DV
B5
0.1mg · 2% DV
Minerals
Manganese
1mg · 43% DV
Selenium
7.5µg · 14% DV
Zinc
1mg · 9% DV
Phosphorus
43mg · 6% DV
Boiled Rice Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Boiled 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 Rice Contain Allergens?
No known major allergens
Which Diets Is Boiled 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 Rice Fat Profile
SATURATED
0.08g
MONOUNSATURATED
0.09g
POLYUNSATURATED
0.1g
Omega 6:3 ratio 9:1
Above the ideal 4:1 (9:1).
Foods Similar to Boiled Rice
Boiled Rice — Frequently Asked Questions
How can I cook boiled rice without making it mushy?
Rinse the rice until the water runs mostly clear to remove excess surface starch. Letting it rest covered for a few minutes after cooking also helps the grains separate.
Does boiling rice reduce its nutritional value?
Some water-soluble nutrients, particularly certain B vitamins, can be lost during cooking, especially when rice is boiled in excess water and drained. Cooking it with measured water and not discarding the cooking liquid helps limit losses.
How long does cooked rice keep in the fridge?
Cool cooked rice quickly, refrigerate it in a covered container, and use it within 3 to 4 days. Rice left at room temperature for too long can allow Bacillus cereus bacteria to grow.
Can cooked rice be frozen?
Yes. Cool it completely, divide it into portions, and freeze in airtight containers or freezer bags. Reheat it thoroughly after thawing and do not refreeze it.
Is cooled and reheated rice healthier?
Cooling rice can form some resistant starch, which may produce a slightly gentler blood-sugar response for some people. It does not make rice a free food, so serving size and the rest of the meal still matter.
What foods go well with boiled rice?
Rice pairs well with beans, lentils, yogurt, eggs, fish, lean meat, and vegetables. Adding protein and vegetables can make the meal more filling and balanced.
Is boiled rice better before or after a workout?
Rice can be a practical, easy-to-digest carbohydrate before demanding exercise. After training, pairing it with a protein food makes for a more balanced recovery meal.
Does eating boiled rice at night cause weight gain?
Rice does not cause weight gain simply because it is eaten at night; overall intake and portion size matter more. A modest serving with protein and vegetables is often more satisfying than rice alone.
Is rinsing rice bad for you?
No, rinsing rice is generally safe and can remove excess starch and surface residue. However, rinsing enriched rice may wash away some of the added nutrients.
What should people with diabetes consider when eating boiled rice?
Because rice can raise blood glucose relatively quickly, portion awareness is important. Eating it with protein, healthy fats, legumes, and plenty of vegetables may help create a steadier meal; individual guidance from a clinician should take priority.
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Nutrition data compiled from USDA FoodData Central and scientific sources.