1 cup (medium) of White Rice (200 g) has 260 calories. That works out to 130 calories per 100 g. It contains 56 g of carbs, 5.4 g of protein, 0.6 g of fat and 0.8 g of fiber. Its 1 mg of Manganese covers 43% of the Daily Value. Its glycemic index is 73 (high), so it raises blood sugar quickly.

White Rice Nutrition Facts

Selected: 100 g

130

KCAL / 100G

Carbs

28g

· 10% DV

Protein

2.7g

· 5% DV

Fat

0.3g

· 0% DV

Fiber

0.4g

· 1% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 89% · Protein 9% · Fat 2%

White Rice Vitamins & Minerals

Vitamins

0.07mg · 4% DV

0.4mg · 3% DV

0.16mg · 3% DV

0.02mg · 2% DV

Minerals

Manganese

1mg · 43% DV

Selenium

7.5µg · 14% DV

Zinc

1mg · 9% DV

Phosphorus

43mg · 6% DV

How Nutritious Is White Rice?

Nutrient density

Low

20/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Low

33/ 100

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.

White Rice Glycemic Index

GLYCEMIC INDEX

High

0 Low5570100

GLYCEMIC LOAD

Medium

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off White Rice

To burn the 130 calories in 100 g:

🚶

32min

Walking (5 km/h)

🏃

13min

Running (8 km/h)

🚴

18min

Cycling

🏊

15min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is White 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 White Rice Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is White 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

White Rice Fat Profile

SATURATED

0.08g

MONOUNSATURATED

0.09g

POLYUNSATURATED

0.09g

⚖️

Omega 6:3 ratio 9:1

Above the ideal 4:1 (9:1).

Compare White Rice

🍚vs🥯

White Rice vs Poppy Seed Bagel135 kcal fewer per 100 g

→🍚vs🍚

White Rice vs Bulgur Pilaf10 kcal more per 100 g

→🍚vs🍝

White Rice vs Whole wheat pasta6 kcal more per 100 g

→🍚vs🥖

White Rice vs Breadstick280 kcal fewer per 100 g

→

Foods Similar to White Rice

🥯

Poppy Seed Bagel

265 kcal

🍚

Bulgur Pilaf

120 kcal

🍝

Whole wheat pasta

124 kcal

🥖

Breadstick

410 kcal

🥯

Simit

340 kcal

🥣

Granola

450 kcal

🍚

Rice Pilaf

150 kcal

🍚

Basmati Rice Pilaf

140 kcal

Frequently Asked Questions About White Rice

Why does white rice sometimes turn out mushy?

Too much water, overcooking, and frequent stirring cause the grains to release more starch. Rinsing the rice, using measured water, and letting it rest after cooking help keep the grains separate.

Should white rice be rinsed before cooking?

Rinsing removes excess surface starch and can make cooked rice less sticky. If the rice is enriched, however, rinsing may reduce some of the added nutrients.

How long does cooked white rice keep in the refrigerator?

Cooked rice should be cooled promptly, refrigerated, and generally eaten within 3 to 4 days. Leaving it at room temperature for too long can raise the risk of food poisoning from Bacillus cereus.

Can cooked white rice be frozen?

Yes. Cool it quickly, freeze it in individual portions, and reheat it until steaming hot throughout. Avoid repeatedly cooling and reheating the same rice.

Is cooled white rice healthier than freshly cooked rice?

Cooling cooked rice can convert some of its starch into resistant starch, which may modestly alter digestion and blood sugar response. The effect varies with preparation, portion size, and the individual, so it does not make rice a free-food option.

When might white rice be a better choice than brown rice?

Brown rice provides more fibre, while white rice has a softer texture and may be easier for some people to digest. White rice can be useful when a lower-fibre diet is needed or when an easily digested carbohydrate is preferred after exercise.

What should I eat with white rice for a more balanced meal?

Pair it with protein such as beans, lentils, eggs, fish, chicken, tofu, or yogurt, plus plenty of vegetables. Protein, fat, and fibre from the rest of the meal can support fullness and a steadier post-meal response.

Is white rice better before or after a workout?

Its easy-to-digest carbohydrate can work before or after training, depending on your tolerance and overall meal timing. Before exercise, keep additions light; afterward, combine rice with a protein source to support recovery.

Does white rice contain arsenic?

Rice can absorb varying amounts of inorganic arsenic from soil and water, and this is not unique to white rice. Rinsing it, cooking it in excess water and draining it, and varying your grains can help reduce exposure.

Does eating white rice at night cause weight gain?

Eating rice at night does not by itself cause weight gain; overall food intake, portions, and energy balance matter more. If you eat it in the evening, a sensible portion with protein and vegetables is usually more satisfying than rice alone.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: August 24, 2026