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Long-grain rice Calories
Staple grain rich in carbohydrates
CALORIES
GI
POTASSIUM
FIBER
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
Long-grain rice Vitamins & Minerals
Vitamins
B3
0.4mg · 3% DV
B5
0.15mg · 3% DV
B6
0.05mg · 3% DV
B1
0.02mg · 2% DV
Minerals
Selenium
7.5µg · 14% DV
Phosphorus
43mg · 6% DV
Magnesium
12mg · 3% DV
Calcium
10mg · 1% DV
Long-grain rice Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is 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 Long-grain rice Contain Allergens?
No known major allergens
Which Diets Is 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
Long-grain rice Fat Profile
SATURATED
0.08g
MONOUNSATURATED
0.09g
POLYUNSATURATED
0.09g
Omega 6:3 ratio 8:1
Above the ideal 4:1 (8:1).
Foods Similar to Long-grain rice
Long-grain rice — Frequently Asked Questions
Why does long-grain rice sometimes turn out mushy?
Too much water, overcooking, and frequent stirring release surface starch and make the grains stick together. Rinsing, using the right amount of water, and letting it rest after cooking help keep the grains separate.
How can I make long-grain rice fluffy and separate?
Rinse the rice gently until the water is clearer, drain it well, and leave it covered to rest for a few minutes after cooking. Fluff it lightly with a fork rather than stirring vigorously.
Does cooking long-grain rice reduce its protein?
Ordinary boiling or absorption cooking does not meaningfully destroy the rice's protein. Some water-soluble nutrients can be lost if the cooking water is discarded.
What should I serve with long-grain rice for a more balanced meal?
Pair it with protein foods such as beans, lentils, yogurt, eggs, fish, chicken, or tofu, plus plenty of vegetables. Vegetables and pulses add bulk and fibre, which can make the meal more satisfying.
How is long-grain rice different from bulgur in everyday cooking?
Long-grain rice has a mild flavor and light, separate grains, while bulgur has a nuttier taste and chewier texture. Bulgur often cooks more quickly, whereas rice benefits more from careful rinsing, water measurement, and resting.
How long does cooked long-grain rice keep in the refrigerator?
Cool cooked rice quickly, refrigerate it within two hours, and eat it within 3 to 4 days. Reheat it until steaming hot throughout, and avoid cooling and reheating the same rice repeatedly.
Can cooked long-grain rice be frozen?
Yes. Cool it promptly, freeze it in single portions in airtight containers, and reheat thoroughly from frozen or after defrosting. Do not refreeze rice once it has been thawed.
Is unrinsed long-grain rice unsafe to eat?
Usually not, but unwashed rice may cook up stickier because more surface starch remains. Rinsing can also remove dust and any small debris from packaged rice.
Is long-grain rice better before or after exercise?
It can work before exercise as part of a familiar, easy-to-digest meal that provides carbohydrate. After training, combine it with a protein source to support recovery.
Should I be concerned about arsenic in long-grain rice?
Rice can contain inorganic arsenic depending on where and how it was grown, so it is sensible to vary your grains rather than rely on rice alone. Rinsing rice and cooking it in excess water before draining may reduce exposure.
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Nutrition data compiled from USDA FoodData Central and scientific sources.