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Small Rice Portion Calories
Small portion of cooked white rice
CALORIES
GI
POTASSIUM
FIBER
Small Rice Portion Nutrition Facts
Selected: 100 g
130
KCAL / 100G
Carbs
28g
· 89%
Protein
2.7g
· 9%
Fat
0.3g
· 2%
Fiber
0.4g
Small Rice Portion Vitamins & Minerals
Vitamins
B6
0.09mg · 5% DV
B3
0.4mg · 3% DV
B5
0.13mg · 3% DV
B1
0.02mg · 2% DV
Minerals
Selenium
7µg · 13% DV
Phosphorus
27mg · 4% DV
Magnesium
12mg · 3% DV
Calcium
10mg · 1% DV
Small Rice Portion Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Small Rice Portion 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 Small Rice Portion Contain Allergens?
No known major allergens
Which Diets Is Small Rice Portion 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
Small Rice Portion Fat Profile
SATURATED
0.08g
MONOUNSATURATED
0.09g
POLYUNSATURATED
0.09g
Omega 6:3 ratio 9:1
Above the ideal 4:1 (9:1).
Foods Similar to Small Rice Portion
Small Rice Portion — Frequently Asked Questions
How can a small rice portion become a more balanced meal?
Pair rice with a protein food such as yogurt, beans, eggs, fish, chicken, or tofu, plus plenty of vegetables. The added protein and vegetable volume can make the meal more satisfying.
How do you keep rice from turning mushy?
Rinse it gently until the excess surface starch is reduced, use the right amount of water, and avoid frequent stirring. Letting it rest covered for a few minutes after cooking also helps the grains separate.
How long does cooked rice last in the fridge?
Cool cooked rice promptly, refrigerate it in a covered container, and generally use it within 3 to 4 days. Reheat it until steaming hot throughout, and avoid reheating the same portion more than once.
Can cooked rice be frozen?
Yes. Cool it quickly, freeze it in individual airtight portions, and reheat from frozen or after thawing in the refrigerator. Freezing is useful for reducing leftovers and preparing quick meals.
Does cooled and reheated rice affect digestion differently?
Cooling rice can form some resistant starch, which is less readily digested than freshly cooked starch. This may modestly change the blood-sugar response, but serving size and the rest of the meal still matter.
Is rice better before or after a workout?
A simple rice dish can work before exercise when you want an easy-to-digest carbohydrate source. After training, combine it with protein to support recovery and muscle repair.
Does eating rice at night cause weight gain?
Rice does not cause weight gain simply because it is eaten at night. Overall food intake, portion size, and how often it is eaten matter more; pairing it with vegetables and protein can make dinner more balanced.
How does white rice compare with bulgur?
White rice has a milder flavor and softer texture, while bulgur is typically chewier and has a more pronounced grain taste. Bulgur is often higher in fiber, but rice may feel easier to tolerate for some people with sensitive digestion.
Does rinsing rice remove its nutrients?
Rinsing mainly removes excess surface starch and possible debris, with limited nutrient loss in plain white rice. Prolonged soaking or excessive washing may increase the loss of some water-soluble compounds.
Who should be more careful with rice?
People managing blood sugar may benefit from avoiding large servings of rice on its own and pairing it with protein, fats, and fiber-rich foods. Because rice can naturally contain arsenic, varying grains is especially sensible for infants and young children.
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Nutrition data compiled from USDA FoodData Central and scientific sources.