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Plain Rice (No Oil) Calories
Plain, oil-free rice. Low fat, basic carbohydrate source.
CALORIES
GI
POTASSIUM
FIBER
Plain Rice (No Oil) Nutrition Facts
Selected: 100 g
130
KCAL / 100G
Carbs
28.2g
· 90%
Protein
2.7g
· 9%
Fat
0.2g
· 1%
Fiber
0.4g
Plain Rice (No Oil) 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
7µg · 13% DV
Phosphorus
35mg · 5% DV
Magnesium
12mg · 3% DV
Plain Rice (No Oil) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Plain Rice (No Oil) 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 Plain Rice (No Oil) Contain Allergens?
No known major allergens
Which Diets Is Plain Rice (No Oil) 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
Plain Rice (No Oil) Fat Profile
SATURATED
0.05g
MONOUNSATURATED
0.03g
POLYUNSATURATED
0.05g
Omega 6:3 ratio 4:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Plain Rice (No Oil)
Plain Rice (No Oil) — Frequently Asked Questions
Why does plain rice sometimes turn out sticky?
Surface starch and too much water can make the grains cling together. Rinsing the rice until the water runs clearer and letting it rest after cooking help create a fluffier texture.
How long does cooked plain rice keep in the refrigerator?
Cool it quickly in a shallow container and refrigerate it within two hours, then eat it within 3 to 4 days. Rice left at room temperature for too long can allow Bacillus cereus bacteria to produce toxins.
Can cooked plain rice be frozen?
Yes. Cool it fully, divide it into portions, and freeze it in airtight containers. Reheat from frozen in the microwave or a pan with a small splash of water until steaming hot throughout.
Is it safe to reheat plain rice?
It is safe when the rice was cooled promptly and stored in the refrigerator. Reheat it until piping hot all the way through, and avoid repeatedly cooling and reheating the same portion.
Is plain rice better before or after a workout?
Its easily digested carbohydrate can be useful a few hours before exercise for energy. After training, combine it with a protein food such as yogurt, eggs, chicken, fish, tofu, or beans to better support recovery.
Is plain rice alone a balanced meal?
Not usually, because it mainly provides carbohydrate and is limited in protein, fibre, and food variety. Pair it with a protein source, vegetables, and optionally legumes for a more satisfying meal.
Does eating rice with yogurt block iron absorption?
Calcium in yogurt may slightly reduce absorption of plant-based iron in some meals, but rice and yogurt are generally fine together for most people. People managing iron deficiency may want individualized advice about timing dairy around iron-rich meals.
Is plain rice a good choice when the stomach feels unsettled?
Simply cooked, lightly seasoned rice is often well tolerated and can be a gentle option. Portions and accompaniments still matter, especially with ongoing digestive symptoms or medically prescribed diets.
How does plain white rice compare with bulgur?
White rice is typically softer, quicker to cook, and easier to digest, while bulgur has a heartier texture and may feel more filling. Rice can suit sensitive-stomach days, whereas bulgur is a useful option for everyday variety.
Do you need to add salt when cooking plain rice?
No, salt is not needed for the rice to cook; it only changes the flavor. For a lower-sodium option, use herbs, lemon, pepper, or spices instead.
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Nutrition data compiled from USDA FoodData Central and scientific sources.