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Lightly cooked, easy to digest, low fat, staple carbohydrate source
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Lightly cooked rice (150 g) has 180 calories. That works out to 120 calories per 100 g. It contains 39 g of carbs, 3.5 g of protein, 0.3 g of fat and 0.5 g of fiber. Its 0.6 mg of Manganese covers 26% of the Daily Value. Its glycemic index is 75 (high), so it raises blood sugar quickly.
Selected: 1 cup (medium) · 150 g
180
KCAL / 150G
Carbs
39g
· 14% DV
Protein
3.5g
· 7% DV
Fat
0.3g
· 0% DV
Fiber
0.5g
· 2% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 90% · Protein 8% · Fat 2%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 180 kcal | |
| Total fat | 0.3 g | 0% |
| Saturated fat | 0.08 g | 0% |
| Trans fat | 0 g | |
| Sodium | 1.5 mg | 0% |
| Total carbohydrate | 39 g | 14% |
| Fiber | 0.5 g | 2% |
| Protein | 3.5 g | 7% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 150 g | 180 kcal |
| ½ cup (small) | 75 g | 90 kcal |
| 100 g | 100 g | 120 kcal |
| 1 piece (medium) | 100 g | 120 kcal |
| 1 serving (small) | 120 g | 144 kcal |
| 1 serving (large) | 180 g | 216 kcal |
| 1 bottle (jumbo) | 200 g | 240 kcal |
| 1.5 cup (large) | 225 g | 270 kcal |
| 2 cup (extra large) | 300 g | 360 kcal |
Calculated from 120 calories per 100 g.
Yes, lightly cooked rice is generally safe if it is simply firm and has been cooked and served hot. If the center of the grains is still crunchy or raw, cook it longer before eating.
Add a small amount of hot water, cover the pan, and cook lightly cooked rice over low heat until the grains soften. Check it as it cooks; stirring too much can break the grains and make the rice mushy.
Lightly cooked rice often stays hard because it did not absorb enough water, the heat was turned off too soon, or steam escaped from the pan. Add a little hot water, cover it, and continue cooking gently.
Use enough water for the rice variety, keep the pan covered, and avoid stirring while lightly cooked rice simmers. Once tender, let it stand covered briefly so the moisture settles instead of making the grains soggy.
Refrigerate lightly cooked rice promptly in a covered container and aim to eat it within a day. Rice left at room temperature for too long can allow bacteria to grow, and reheating may not make it safe.
Yes, you can reheat lightly cooked rice once. Heat it until it is steaming hot throughout, and do not cool and reheat it again; refrigerate leftovers promptly after the first serving.
Yes, rinsing rice in cold water before cooking removes some surface starch and can help the grains stay separate. Rinse gently until the water is less cloudy, then drain it before adding cooking water.
Yes, lightly cooked rice can be eaten cold if it was cooled quickly and kept refrigerated. Do not leave cooked rice sitting out for hours, since bacteria can grow even when the rice looks and smells normal.
No, lightly cooked rice is not necessarily easier to digest than fully cooked rice. Firm or crunchy grains can feel uncomfortable for some people, so cook the rice until tender if you prefer a softer texture.
Long-grain white rice is a practical choice when you want lightly cooked rice with separate grains. Brown rice usually needs more cooking time, so check the package directions and test the texture rather than relying on the same timing.
Vitamins
B6
0.08mg · 5% DV
B1
0.05mg · 4% DV
B3
0.6mg · 4% DV
Biotin
0.6µg · 2% DV
Minerals
Manganese
0.6mg · 26% DV
Selenium
11µg · 20% DV
Copper
0.11mg · 12% DV
Phosphorus
45mg · 6% DV
Potassium ⭐
39mg · 1% DV
Sodium
1.5mg · 0% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 180 calories in 1 cup (medium) (150 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Lightly cooked rice is rice simmered in water until the grains are tender but still hold a little firmness. Rice is a staple across many cuisines, and this plain preparation lets its mild flavour work well with a wide range of dishes.
Serve it alongside curries, beans, vegetables, grilled fish or meat, or use it as a simple base for a bowl. It is mostly carbohydrate and very low in fat; a 100 g portion provides 120 calories. For a more balanced meal, pair it with vegetables and a source of protein. Keeping it plain, rather than adding rich sauces or extra fat, makes it an easy match for lighter meals.
Low
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Low
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
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.
No known major allergens
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
SATURATED
0.08g
MONOUNSATURATED
0.05g
POLYUNSATURATED
0.08g
Omega 6:3 ratio 3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.