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Rice nutrition: calories, carbs, GI, protein, fiber, fats

Rice, white, long-grain, regular, enriched, cooked
*all the values are displayed for the amount of 100 grams

Important nutritional characteristics for Rice

Rice
Glycemic index ⓘ Source:
Check out our Glycemic index chart page for the full list.
60 (medium)
Glycemic load 26 (high)
Insulin index ⓘ https://academic.oup.com/ajcn/article/66/5/1264/4655967 79
Calories ⓘ Calories per 100-gram serving 130
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols 27.77 grams
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs) 1 cup (158 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. 1.7 (acidic)
Oxalates ⓘ https://pubmed.ncbi.nlm.nih.gov/16608223/ 4mg
TOP 26% Net carbs ⓘHigher in Net carbs content than 74% of foods
TOP 28% Carbs ⓘHigher in Carbs content than 72% of foods
TOP 29% Folic acid (B9) ⓘHigher in Folic acid (B9) content than 71% of foods
TOP 33% Folate ⓘHigher in Folate content than 67% of foods
TOP 34% Folate, DFE ⓘHigher in Folate, DFE content than 66% of foods

Rice calories (kcal)

Serving Size Calories Weight
Calories in 100 grams 130
Calories in 1 cup 205 158 g

Rice Glycemic index (GI)

60

Rice Glycemic load (GL)

26

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 3% 45% 9% 19% 4% 1% 14% 24% 62% 41% 2%
Calcium: 10 mg of 1,000 mg 1%
Iron: 1.2 mg of 8 mg 15%
Magnesium: 12 mg of 420 mg 3%
Phosphorus: 43 mg of 700 mg 6%
Potassium: 35 mg of 3,400 mg 1%
Sodium: 1 mg of 2,300 mg 0%
Zinc: 0.49 mg of 11 mg 4%
Copper: 0.069 mg of 1 mg 8%
Manganese: 0.472 mg of 2 mg 21%
Selenium: 7.5 µg of 55 µg 14%
Choline: 2.1 mg of 550 mg 0%

Mineral chart - relative view

Manganese
0.472 mg
TOP 39%
Iron
1.2 mg
TOP 54%
Selenium
7.5 µg
TOP 64%
Zinc
0.49 mg
TOP 70%
Copper
0.069 mg
TOP 70%
Calcium
10 mg
TOP 76%
Phosphorus
43 mg
TOP 79%
Magnesium
12 mg
TOP 79%
Potassium
35 mg
TOP 93%
Choline
2.1 mg
TOP 95%
Sodium
1 mg
TOP 98%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 41% 3% 28% 24% 22% 44% 0% 0%
Vitamin A: 0 IU of 5,000 IU 0%
Vitamin E : 0.04 mg of 15 mg 0%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 0 mg of 90 mg 0%
Vitamin B1: 0.163 mg of 1 mg 14%
Vitamin B2: 0.013 mg of 1 mg 1%
Vitamin B3: 1.476 mg of 16 mg 9%
Vitamin B5: 0.39 mg of 5 mg 8%
Vitamin B6: 0.093 mg of 1 mg 7%
Folate: 58 µg of 400 µg 15%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: 0 µg of 120 µg 0%

Vitamin chart - relative view

Folate
58 µg
TOP 33%
Vitamin B1
0.163 mg
TOP 38%
Vitamin B3
1.476 mg
TOP 63%
Vitamin B5
0.39 mg
TOP 66%
Vitamin B6
0.093 mg
TOP 66%
Vitamin E
0.04 mg
TOP 92%
Vitamin B2
0.013 mg
TOP 94%
Vitamin D
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%
Vitamin K
0 µg
TOP 100%
Vitamin C
0 mg
TOP 100%
Vitamin A
0 IU
TOP 100%

Macronutrients chart

3% 28% 67%
Protein:
Daily Value: 5%
2.69 g of 50 g
5%
Fats:
Daily Value: 0%
0.28 g of 65 g
0%
Carbs:
Daily Value: 9%
28.17 g of 300 g
9%
Water:
Daily Value: 3%
68.44 g of 2,000 g
3%
Other:
0.42 g

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 34% 28% 25% 25% 14% 18% 25% 28% 27%
Tryptophan: 31 mg of 280 mg 11%
Threonine: 96 mg of 1,050 mg 9%
Isoleucine: 116 mg of 1,400 mg 8%
Leucine: 222 mg of 2,730 mg 8%
Lysine: 97 mg of 2,100 mg 5%
Methionine: 63 mg of 1,050 mg 6%
Phenylalanine: 144 mg of 1,750 mg 8%
Valine: 164 mg of 1,820 mg 9%
Histidine: 63 mg of 700 mg 9%

Fat type information

32% 37% 32%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.076 g

Fiber content ratio for Rice

98%
Sugar: 0.05 g
Fiber: 0.4 g
Other: 27.72 g

All nutrients for Rice per 100g

Nutrient Value DV% In TOP % of foods Comparison
Calories 130kcal 7% 65% 2.8 times more than OrangeOrange
Protein 2.69g 6% 73% Equal to BroccoliBroccoli
Fats 0.28g 0% 85% 119 times less than Cheddar CheeseCheddar Cheese
Vitamin C 0mg 0% 100% N/ALemon
Net carbs 27.77g N/A 26% 2 times less than ChocolateChocolate
Carbs 28.17g 9% 28% Equal to RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Iron 1.2mg 15% 54% 2.2 times less than BeefBeef
Calcium 10mg 1% 76% 12.5 times less than MilkMilk
Potassium 35mg 1% 93% 4.2 times less than CucumberCucumber
Magnesium 12mg 3% 79% 11.7 times less than AlmondAlmond
Sugar 0.05g N/A 75% 179.4 times less than Coca-ColaCoca-Cola
Fiber 0.4g 2% 57% 6 times less than OrangeOrange
Copper 0.07mg 8% 70% 2.1 times less than ShiitakeShiitake
Zinc 0.49mg 4% 70% 12.9 times less than BeefBeef
Phosphorus 43mg 6% 79% 4.2 times less than Chicken meatChicken meat
Sodium 1mg 0% 98% 490 times less than White BreadWhite Bread
Vitamin A 0IU 0% 100% N/ACarrot
Vitamin A RAE 0µg 0% 100%
Vitamin E 0.04mg 0% 92% 36.5 times less than KiwifruitKiwifruit
Selenium 7.5µg 14% 64%
Manganese 0.47mg 21% 39%
Vitamin B1 0.16mg 14% 38% 1.6 times less than Pea rawPea raw
Vitamin B2 0.01mg 1% 94% 10 times less than AvocadoAvocado
Vitamin B3 1.48mg 9% 63% 6.5 times less than Turkey meatTurkey meat
Vitamin B5 0.39mg 8% 66% 2.9 times less than Sunflower seedSunflower seed
Vitamin B6 0.09mg 7% 66% 1.3 times less than OatOat
Vitamin B12 0µg 0% 100% N/APork
Vitamin K 0µg 0% 100% N/ABroccoli
Folate 58µg 15% 33% 1.1 times less than Brussels sproutBrussels sprout
Saturated Fat 0.08g 0% 83% 76.6 times less than BeefBeef
Monounsaturated Fat 0.09g N/A 82% 111.4 times less than AvocadoAvocado
Polyunsaturated fat 0.08g N/A 87% 620.7 times less than WalnutWalnut
Tryptophan 0.03mg 0% 90% 9.8 times less than Chicken meatChicken meat
Threonine 0.1mg 0% 90% 7.5 times less than BeefBeef
Isoleucine 0.12mg 0% 89% 7.9 times less than Salmon rawSalmon raw
Leucine 0.22mg 0% 89% 11 times less than Tuna BluefinTuna Bluefin
Lysine 0.1mg 0% 91% 4.7 times less than TofuTofu
Methionine 0.06mg 0% 87% 1.5 times less than QuinoaQuinoa
Phenylalanine 0.14mg 0% 88% 4.6 times less than EggEgg
Valine 0.16mg 0% 89% 12.4 times less than Soybean rawSoybean raw
Histidine 0.06mg 0% 89% 11.9 times less than Turkey meatTurkey meat
Omega-3 - EPA 0g N/A 100% N/ASalmon
Omega-3 - DHA 0g N/A 100% N/ASalmon
Omega-3 - DPA 0g N/A 100% N/ASalmon

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 130
% Daily Value*
0%
Total Fat 0g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
0%
Sodium 1mg
9%
Total Carbohydrate 28g
0%
Dietary Fiber 0g
Total Sugars g
Includes ? g Added Sugars
Protein 3g
Vitamin D 0mcg 0%

Calcium 10mg 1%

Iron 1mg 13%

Potassium 35mg 1%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
ok
 ⓘ Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Rice nutrition infographic

Rice nutrition infographic
Infographic link

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.