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Rice Calories
Staple grain, primary carbohydrate source
CALORIES
GI
POTASSIUM
FIBER
Rice Nutrition Facts
Selected: 100 g
130
KCAL / 100G
Carbs
28.2g
· 89%
Protein
2.7g
· 9%
Fat
0.3g
· 2%
Fiber
0.4g
Rice Vitamins & Minerals
Vitamins
B6
0.09mg · 5% DV
B3
0.4mg · 3% DV
B5
0.15mg · 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
Rice Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is 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 Rice Contain Allergens?
No known major allergens
Which Diets Is 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
Rice Fat Profile
SATURATED
0.08g
MONOUNSATURATED
0.09g
POLYUNSATURATED
0.1g
Omega 6:3 ratio 9:1
Above the ideal 4:1 (9:1).
Foods Similar to Rice
Rice — Frequently Asked Questions
Why does rice sometimes turn mushy?
Too much water, overcooking, and frequent stirring cause rice to release more starch. Rinsing the rice, using the right amount of water, and letting it rest after cooking help keep the grains separate.
Should rice be rinsed before cooking?
Rinsing removes excess surface starch and can produce fluffier rice. However, rinsing enriched rice may wash away some of the vitamins and minerals added during processing.
How can I make rice more flavorful without making it heavy?
Cook it in vegetable or chicken stock instead of plain water, or add aromatics such as garlic, onion, bay leaf, or spices. Pairing it with herbs, vegetables, and a protein source adds flavor without relying only on extra fat or salt.
Why is my rice still hard after cooking?
Undercooked rice usually results from too little liquid, cooking for too short a time, or lifting the lid too often. Add a small amount of hot water and continue cooking gently with the lid on.
How long does cooked rice keep in the refrigerator?
Cool cooked rice promptly and refrigerate it within two hours of cooking. It is generally best used within 3 to 4 days and should be reheated until steaming hot throughout.
Can cooked rice be frozen?
Yes, cooled rice can be frozen in airtight single-serving containers. Reheat it directly from frozen or thaw it in the refrigerator, and avoid reheating the same portion more than once.
Is rice better before or after a workout?
Rice can work before exercise as a carbohydrate source for energy, or after training to help replenish carbohydrate stores. After a workout, combine it with protein such as eggs, chicken, yogurt, beans, or tofu for a more balanced meal.
Does eating rice at night automatically cause weight gain?
No. Weight change is driven mainly by overall food intake, portion size, and habits over time rather than by eating rice at a particular hour. A moderate serving can fit into an evening meal with vegetables and protein.
What is the practical difference between white rice and brown rice?
Brown rice retains its bran layer, so it has a chewier texture, nuttier flavor, and usually takes longer to cook. White rice cooks faster and has a softer texture, which some people find easier to tolerate when digestion is sensitive.
Should I be concerned about arsenic in rice?
Rice can absorb inorganic arsenic from soil and water, so varying your grains rather than relying on rice every day can reduce exposure. Rinsing rice and cooking it in excess water that is drained away may also lower arsenic levels; variety is especially important for young children.
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Nutrition data compiled from USDA FoodData Central and scientific sources.