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Rice, raw Calories
High carbohydrate, low fat, staple energy source
CALORIES
GI
POTASSIUM
FIBER
Rice, raw Nutrition Facts
Selected: 100 g
365
KCAL / 100G
Carbs
80g
· 90%
Protein
7.1g
· 8%
Fat
0.7g
· 2%
Fiber
1.3g
Rice, raw Vitamins & Minerals
Vitamins
B5
1mg · 20% DV
B3
1.6mg · 10% DV
B6
0.16mg · 9% DV
B1
0.07mg · 6% DV
Minerals
Manganese
1mg · 43% DV
Selenium
15µg · 27% DV
Phosphorus
115mg · 16% DV
Zinc
1mg · 9% DV
Rice, raw Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Rice, raw 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 Rice, raw Contain Allergens?
No known major allergens
Which Diets Is Rice, raw Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Rice, raw Fat Profile
SATURATED
0.18g
MONOUNSATURATED
0.21g
POLYUNSATURATED
0.18g
Omega 6:3 ratio 9:1
Above the ideal 4:1 (9:1).
Foods Similar to Rice, raw
Rice, raw — Frequently Asked Questions
Should raw rice be rinsed before cooking?
Yes. Rinsing rice under cool water until the water is mostly clear removes excess surface starch and any dust, helping the cooked grains stay more separate.
Is soaking rice necessary?
It is not essential for most recipes, but soaking long-grain rice for 20–30 minutes can support more even cooking. Drain the soaking water and cook with fresh water.
Why does rice turn mushy?
Mushy rice is usually caused by too much water, overcooking, or frequent stirring while it cooks. Letting it rest covered after cooking also helps the grains firm up.
How can I make rice fluffy and separate?
Rinse and drain the rice well, use an appropriate amount of water, and avoid stirring it during cooking. Rest it covered for about 10 minutes, then gently fluff it with a fork.
How long does uncooked rice keep?
Dry rice keeps well for a long time when stored in an airtight container in a cool, dry, dark place. Discard it if it has signs of moisture, mould, insects, or an off smell.
How should cooked rice be stored safely?
Do not leave cooked rice at room temperature for long; cool it promptly and refrigerate it. Reheat it until steaming hot, and avoid cooling and reheating the same batch repeatedly.
Can cooked rice be frozen?
Yes. Cool freshly cooked rice quickly, divide it into portions, and freeze it in sealed containers or bags. It can be reheated from frozen or thawed in the refrigerator and heated thoroughly.
What is the practical difference between white and brown rice?
White rice has had its bran and germ removed, so it cooks faster and has a softer texture. Brown rice takes longer to cook and has a firmer, nuttier taste because those layers remain.
Is it better to eat rice with protein?
Rice makes a more balanced meal when paired with protein foods such as beans, eggs, yogurt, fish, chicken, or tofu, plus vegetables. This combination can help make the meal more satisfying.
Is rice a good food before exercise?
Rice can be a useful, easy-to-digest carbohydrate choice a few hours before training, especially with a lean protein source and not much added fat. If exercise is soon, a smaller portion is less likely to feel heavy.
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Nutrition data compiled from USDA FoodData Central and scientific sources.