1 cup (medium) of Yellow Rice (200 g) has 280 calories. That works out to 140 calories per 100 g. It contains 57 g of carbs, 5.2 g of protein, 4 g of fat and 1.4 g of fiber. Its 0.6 mg of Manganese covers 26% of the Daily Value. Its glycemic index is 70 (high), so it raises blood sugar quickly.

What is Yellow Rice?

Yellow rice is rice cooked until its grains take on a golden colour, usually from turmeric or saffron; many versions also use oil and salt. It has no single point of origin: related preparations appear in cuisines around the world, with seasonings and cooking methods that vary by region.

The grains are typically fluffy, separate and lightly glossy. It works as a side for grilled meat, chicken, fish or vegetables, and can also be served with beans or a stew for a more filling meal. Yellow rice is mainly a source of carbohydrate, with little fibre. To keep it lighter, use oil sparingly and pair it with vegetables and a protein-rich dish.

Yellow Rice Nutrition Facts

Selected: 100 g

140

KCAL / 100G

Carbs

28.5g

· 10% DV

Protein

2.6g

· 5% DV

Fat

· 3% DV

Fiber

0.7g

· 3% DV

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

Calories come from: Carbs 80% · Protein 7% · Fat 13%

Yellow Rice Vitamins & Minerals

Vitamins

1.2mg · 8% DV

0.25mg · 5% DV

0.07mg · 4% DV

0.04mg · 3% DV

Minerals

Selenium

4µg · 7% DV

Sodium

120mg · 5% DV

Phosphorus

30mg · 4% DV

Magnesium

10mg · 2% DV

How Nutritious Is Yellow Rice?

Nutrient density

Medium

35/ 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.

Yellow 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 Yellow Rice

To burn the 140 calories in 100 g:

🚶

35min

Walking (5 km/h)

🏃

14min

Running (8 km/h)

🚴

19min

Cycling

🏊

16min

Swimming

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

Is Yellow 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 Yellow 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 Yellow 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

Yellow Rice Fat Profile

SATURATED

0.4g

MONOUNSATURATED

0.7g

POLYUNSATURATED

0.7g

⚖️

Omega 6:3 ratio 35:1

Above the ideal 4:1 (35:1).

Compare Yellow Rice

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Yellow Rice vs Breadstick270 kcal fewer per 100 g

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Yellow Rice vs Simit200 kcal fewer per 100 g

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Foods Similar to Yellow Rice

🍚

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

🍝

Pasta (Boiled)

155 kcal

Frequently Asked Questions About Yellow Rice

What is Yellow Rice made of?

Yellow Rice is rice cooked with a coloring spice, most often turmeric or saffron, along with water or broth and usually some oil and salt. Recipes vary by region, so ingredients such as onion, garlic, or other seasonings may also appear.

How do you make Yellow Rice fluffy and separate?

To make fluffy Yellow Rice, rinse the rice until the water is mostly clear, drain it well, and briefly toast the grains in oil. Add the measured cooking liquid, cover the pot, and avoid stirring while it simmers; let it rest before fluffing.

What gives Yellow Rice its color?

Turmeric or saffron gives Yellow Rice its golden color. Turmeric creates a strong, even yellow hue, while saffron adds a more delicate aroma and a golden tone. Some regional recipes use other spices or coloring ingredients.

Why does Yellow Rice turn mushy?

Yellow Rice usually turns mushy when it absorbs too much liquid, is stirred repeatedly, or is cooked for too long. Rinsing and draining the rice, using a measured amount of liquid, and keeping the pot covered on low heat help preserve distinct grains.

Can you cook Yellow Rice in a rice cooker?

Yes, you can cook Yellow Rice in a rice cooker. Stir turmeric or saffron into the cooking liquid before adding it to the rinsed rice, so the color spreads evenly. Use the cooker’s usual setting for that type of rice.

What should you serve with Yellow Rice?

Yellow Rice goes well with grilled chicken, fish, beans, or roasted vegetables. A fresh salad or a tangy yogurt-based side can balance its savory flavor, while serving it with a saucy main dish lets the rice absorb the sauce.

Can you use turmeric instead of saffron in Yellow Rice?

Yes, turmeric can replace saffron in Yellow Rice, but the flavor will be different. Turmeric gives a stronger, earthier taste and a vivid yellow color; saffron is more aromatic and subtle, so use it sparingly.

How long does Yellow Rice last in the fridge?

Yellow Rice keeps in the refrigerator for a few days when cooled promptly and stored in a covered container. Reheat only the portion you plan to eat, and make sure it is steaming hot throughout before serving.

Can Yellow Rice be frozen?

Yes, Yellow Rice can be frozen in airtight, portion-sized containers once it has cooled. Thaw it in the refrigerator or reheat it from frozen with a little water; the grains may be softer than freshly cooked rice.

Is Yellow Rice the same as Spanish rice?

No, Yellow Rice and Spanish rice are not always the same dish. Yellow Rice is defined by its golden color, commonly from turmeric or saffron, while Spanish-style rice often gets its flavor and color from tomato and other seasonings.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 29, 2026