White Rice Nutrition Facts

White rice that has not been fortified has a relatively low vitamin and mineral content. One hundred thirty calories, 2.7 grams of protein, 28 grams of carbohydrates, and less than 0.4 grams of fiber are all found in one cup of cooked white rice. Three pieces of white bread have nearly that many carbohydrates.

For instance, a serving of brown rice has 78 mg of magnesium, while a serving of white rice only has 19 mg. White rice has 35 mg of potassium per cooked cup compared to 174 mg for brown rice. Compared to whole grains, unenriched white rice contains no more nutrients. Additionally, brown rice contains more fiber, with 3 grams per cooked cup.

White Rice Nutrition Facts

References: Effect of chicken, fat, and vegetable on glycemia and insulinemia to a white rice-based meal in healthy adults

The primary food staple for most people worldwide is white rice. The effects of protein, fat, and vegetables have not been studied on the glycaemic and insulinemic reactions to a meal centered on white rice. In this study, the glycaemic and insulinemic reactions of white rice in healthy people were examined in the presence of a high-protein food (breast chicken), a fat (ground nut oil), a green vegetable, or all three.

White Rice Nutrition Facts

Nutrient Amount per 100g serving % Daily Value*
Calories 130 6%
Total Fat 0.3g 0%
Saturated Fat 0.1g 0%
Trans Fat 0g 0%
Cholesterol 0mg 0%
Sodium 1mg 0%
Total Carbohydrate 28g 10%
Dietary Fiber 0.4g 1%
Total Sugars 0.1g 0%
Protein 2.7g 5%
Vitamin D 0mcg 0%
Calcium 10mg 1%
Iron 0.4mg 2%
Potassium 35mg 1%

Note: *Percent Daily Values are based on a 2,000-calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Is Brown Rice Healthier than White Rice?

Here is a comparison between brown rice and white rice. Brown rice is somewhat higher in calories, protein, fat, and fiber per cup when it is cooked. Additionally, there are certain vitamin and mineral variances, with brown rice outperforming white rice in terms of phosphorus and B vitamins. Including bran and germ in brown rice accounts for these marginally higher figures.
White rice is not required to be avoided, despite the 2020 Dietary Guidelines for Americans’ recommendation that we consume half of our grains as whole grains to increase our fiber and other healthy nutrients and lower our risk of developing chronic diseases like diabetes and heart disease.
Additionally, you don’t typically consume white rice by itself. The differences between white rice and brown rice are minimal when white rice is combined with other healthy foods, such as a lean protein source, vegetables, and healthy fats.

How to Make Basic White Rice Recipe?

Use stock rather than water to provide a bit of flavor. Making perfect rice does not require the use of a rice cooker. Make simple white rice using this recipe in a stovetop pot. If you do a few straightforward steps, it’s simple and will turn out correctly every time.

Although you may have heard that you must soak rice before cooking it, this is not always true for long-grain white rice, and it is not required for this simple dish. However, since it eliminates some surface starches, washing the rice before cooking aids in producing the optimum texture.

It isn’t easy to find a dish that rice doesn’t complement, making plain white rice a fantastic and affordable side dish for almost every meal. It also works well to absorb the sauces of whatever you serve and is a blank canvas to which you can add innumerable things for different states. You won’t be hesitant to prepare rice for dinner once you realize how great this method functions.


  • 1 cup long-grain white rice
  • 2 cups water
  • 1/2 teaspoon salt
  • One tablespoon of unsalted butter, optional
  • One tablespoon of finely chopped parsley, optional

Steps to Make it

  1. Gather the ingredients.
  2. Rice should be thoroughly rinsed in cold water until the water is clear. Drain and lay aside in a colander.
  3. Bring the water to a rolling boil in a medium saucepan. The rice should be rinsed and drained before adding the salt and stirring. Use a fork to stir.
  4. Turn the heat down to low, put the lid on, and simmer for 20 minutes. Check to see if all the water has evaporated after 15 minutes. The rice is ready if it has. If not, put the lid back on and boil the rice for an additional five minutes.
  5. Take the dish off the heat, then fluff it with a fork. Transfer to a platter and, if you like, top with butter and parsley.


  • Rice cooking times vary depending on your stove and your pot type. Please note the time, stove setting, and pot that work best in your kitchen when you find them. Each time you prepare rice, exactly adhere to that recipe.
  • For fluffy rice, turn off the heat and let the rice simmer for 5 to 10 minutes with the lid on.
  • For example, basmati, jasmine, and other varieties of white rice can be cooked using this technique. It’s possible that the water content and cooking time need to be changed.

What are the Health Benefits of White Rice?

White rice is a common food in many cultures, yet no one food determines whether your overall eating habits are healthy or not. White rice has fewer nutrients than whole grain rice and doesn’t offer the same health benefits as whole grains, such as a reduced risk of cancer and heart disease.

Choose another whole grain such as brown or wild rice, quinoa, oats, or millet instead of white rice. White rice should also be combined with nutrient-dense whole foods, including vegetables, pulses (a collective term for beans, lentils, peas, and chickpeas), and nuts. Consider chilling white rice if you prefer it to whole grain to lessen its effect on blood sugar.

1. It’s a Quick Source of Energy

White rice is a simpler carbohydrate since it lacks the bran and germ, along with their fiber and fat contents, which makes it easier for your body to digest and speed up the absorption of nutrients, particularly carbohydrates. White rice is a fantastic choice for those who require a quick energy source, such as athletes or anyone partaking in a longer workout or activity.

2. It’s Easily Digested

Complex carbohydrates’ fiber, protein, and fat content may be more difficult for some people to digest.

White rice is an excellent choice to reduce painful bloating and discomfort, even though brown rice or other whole grains might not be an option for them during a flare-up.

White rice can be helpful if you’re suffering from anything like a terrible case of diarrhea, even if you don’t have an officially diagnosed digestive condition.

3. It’s Accessible

Since white rice is often less expensive than whole-grain alternatives, it is more widely available to people from all socioeconomic groups.

White rice could be one of the only grains available at corner stores or bodega stores where there aren’t many healthier food options.

We can encourage folks to use this simple, adaptable grain with other wholesome components to produce a healthy dinner by dispelling the myth that white rice is bad.

4. It’s Comforting

Who doesn’t enjoy a steaming bowl of white rice? It is delectable and soothing whether served with curry, kimchi, roasted vegetables, or just a little butter and salt.

There is also something to be said about the positive effects on your health that come from indulging in your favorite comfort foods; think positive emotions and reduce stress. Make it the next time you’re in the mood for it and enjoy it.

How to Store and Keep Rice?

Rice can be stored in the refrigerator for up to a week. Add a few tablespoons of water when you reheat it on the stovetop or microwave because it could get touchy dry otherwise.

Rice freezes up well, too. It’s frequently useful to freeze leftover rice in 1-cup portions so you can quickly add it to a meal or use it to augment a dish in the future.

It will quickly thaw if you add it to a pot of soup or chili in its frozen state, for example, or you may defrost it in the refrigerator before reheating.

What can I Add to White Rice?

  • Use stock rather than water to provide a bit of flavor.
  • Once the water is boiling, add one tablespoon of olive oil (or other flavorful oil).
  • Add finely chopped green onions or chives to the cooked rice in the serving dish.
  • While the cooked rice is still in the pan, add frozen peas and allow them to thaw due to the residual heat from the rice.
  • Add a tablespoon of lime juice and chopped fresh cilantro to the rice for Mexican cuisine.

Why should you Not Eat Rice?

Despite having many vitamins and minerals, rice has a high glycemic index, which increases the risk of developing diabetes. Starch makes it too difficult for the body to digest carbohydrates.

Limiting your intake of rice, especially white rice, is important to prevent a variety of lifestyle disorders.

The body does not receive enough energy from an outside food source when someone stops eating wheat or rice or limits their intake of these foods. To obtain energy, it often assaults and degrades its protein sites.


Even though white rice does not contain as many nutrients as brown rice, there are still several advantages to eating white rice. Most frequently, it is combined with vegetables and a protein source to increase the meal’s protein and fiber content and, thus, its enjoyment.

Furthermore, likely, you don’t eat white rice by itself. You may still enjoy white rice and other refined grains in your diet if you make half of your grain intake from whole grains. Rice is abundant in carbohydrates, whether it is white or brown. Whole grains include brown rice. Compared to its paler sibling, it has higher overall nutrients.

Foods made from whole grains may help lower cholesterol, heart attack, stroke, and type 2 diabetes risk. Both white and brown rice are mostly composed of carbohydrates and a small amount of protein, with hardly any fat or sugar. Water is a significant component of cooked rice, accounting for nearly 70% of its weight.