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
Top nutrition facts for Rice
| Calories ⓘ Calories for selected serving | 130 kcal |
|
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 – II for white rice is 79 | 79 |
| Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 28 grams |
| Default serving size ⓘ Serving sizes are mostly 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/ | 4 mg |
Net carbs ⓘHigher in Net carbs content than 74% of foods
Carbs ⓘHigher in Carbs content than 72% of foods
Folic acid (B9) ⓘHigher in Folic acid (B9) content than 71% of foods
Folate ⓘHigher in Folate content than 67% of foods
Folate, DFE ⓘHigher in Folate, DFE content than 66% of foods
Rice calories (kcal)
| Calories for different serving sizes of rice | Calories | Weight |
|---|---|---|
| Calories in 100 grams | 130 | |
| Calories in 1 cup | 205 | 158 g |
| Calories for different varieties of rice | Calories | Weight |
|---|---|---|
| Rice, white, long-grain, regular, enriched, cooked (this food) | 130 | 100 g |
| Rice, white, medium-grain, enriched, cooked | 130 | 100 g |
| Rice | 130 | 100 g |
| Rice, white, medium-grain, cooked, unenriched | 130 | 100 g |
| Rice, white, medium-grain, raw, enriched | 360 | 100 g |
| Rice, white, medium-grain, raw, unenriched | 360 | 100 g |
| Rice, white, long-grain, regular, raw, enriched | 365 | 100 g |
| Rice, white, long-grain, regular, raw, unenriched | 365 | 100 g |
Rice Glycemic index (GI)
Source:
Check out our Glycemic index chart page for the full list.
Rice Glycemic load (GL)
Mineral coverage chart
Mineral chart - relative view
Vitamin coverage chart
Vitamin A:
0µg of 900µg
0%
Vitamin E:
0.12mg of 15mg
0.8%
Vitamin D:
0µg of 20µg
0%
Vitamin C:
0mg of 90mg
0%
Vitamin B1:
0.49mg of 1mg
41%
Vitamin B2:
0.04mg of 1mg
3%
Vitamin B3:
4.4mg of 16mg
28%
Vitamin B5:
1.2mg of 5mg
23%
Vitamin B6:
0.28mg of 1mg
21%
Folate:
174µg of 400µg
44%
Vitamin B12:
0µg of 2µg
0%
Choline:
6.3mg of 550mg
1.1%
Vitamin K:
0µg of 120µg
0%
Vitamin chart - relative view
Macronutrients chart
Protein:
Daily Value: 5%
2.7 g of 50 g
2.7 g (5% of DV )
Fats:
Daily Value: 0%
0.3 g of 65 g
0.3 g (0% of DV )
Carbs:
Daily Value: 9%
28.2 g of 300 g
28.2 g (9% of DV )
Water:
Daily Value: 3%
68.4 g of 2,000 g
68.4 g (3% of DV )
Other:
0.4 g
0.4 g
Protein quality breakdown
Tryptophan:
93mg of 280mg
33%
Threonine:
288mg of 1,050mg
27%
Isoleucine:
348mg of 1,400mg
25%
Leucine:
666mg of 2,730mg
24%
Lysine:
291mg of 2,100mg
14%
Methionine:
189mg of 1,050mg
18%
Phenylalanine:
432mg of 1,750mg
25%
Valine:
492mg of 1,820mg
27%
Histidine:
189mg of 700mg
27%
Fat type information
Saturated fat:
0.08 g
Monounsaturated fat:
0.09 g
Polyunsaturated fat:
0.08 g
Fiber content ratio for Rice
Sugar:
0.05 g
Fiber:
0.4 g
Other:
28 g
All nutrients for Rice per 100g
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Vitamin A | 0µg | 0% | 100% | |
| Calories | 130kcal | 7% | 65% |
2.8 times more than Orange
|
| Protein | 2.7g | 6% | 73% |
Equal to Broccoli
|
| Fats | 0.28g | 0% | 85% |
119 times less than Cheese
|
| Vitamin C | 0mg | 0% | 100% |
N/A
|
| Net carbs | 28g | N/A | 26% |
2 times less than Chocolate
|
| Carbs | 28g | 9% | 28% |
Equal to Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Magnesium | 12mg | 3% | 79% |
11.7 times less than Almonds
|
| Calcium | 10mg | 1% | 76% |
12.5 times less than Milk
|
| Potassium | 35mg | 1% | 93% |
4.2 times less than Cucumber
|
| Iron | 1.2mg | 15% | 54% |
2.2 times less than Beef broiled
|
| Sugar | 0.05g | N/A | 75% |
179.4 times less than Coca-Cola
|
| Fiber | 0.4g | 2% | 57% |
6 times less than Orange
|
| Copper | 0.07mg | 8% | 70% |
2.1 times less than Shiitake
|
| Zinc | 0.49mg | 4% | 70% |
12.9 times less than Beef broiled
|
| Phosphorus | 43mg | 6% | 79% |
4.2 times less than Chicken meat
|
| Sodium | 1mg | 0% | 98% |
490 times less than White bread
|
| Vitamin E | 0.04mg | 0% | 92% |
36.5 times less than Kiwi
|
| Manganese | 0.47mg | 21% | 39% | |
| Selenium | 7.5µg | 14% | 64% | |
| Vitamin B1 | 0.16mg | 14% | 38% |
1.6 times less than Pea raw
|
| Vitamin B2 | 0.01mg | 1% | 94% |
10 times less than Avocado
|
| Vitamin B3 | 1.5mg | 9% | 63% |
6.5 times less than Turkey meat
|
| Vitamin B5 | 0.39mg | 8% | 66% |
2.9 times less than Sunflower seeds
|
| Vitamin B6 | 0.09mg | 7% | 66% |
1.3 times less than Oats
|
| Vitamin B12 | 0µg | 0% | 100% |
N/A
|
| Vitamin K | 0µg | 0% | 100% |
N/A
|
| Folate | 58µg | 15% | 33% |
1.1 times less than Brussels sprouts
|
| Choline | 2.1mg | 0% | 95% | |
| Saturated fat | 0.08g | 0% | 83% |
76.6 times less than Beef broiled
|
| Monounsaturated fat | 0.09g | N/A | 82% |
111.4 times less than Avocado
|
| Polyunsaturated fat | 0.08g | N/A | 87% |
620.7 times less than Walnut
|
| Tryptophan | 0.03mg | 0% | 90% |
9.8 times less than Chicken meat
|
| Threonine | 0.1mg | 0% | 90% |
7.5 times less than Beef broiled
|
| Isoleucine | 0.12mg | 0% | 89% |
7.9 times less than Salmon raw
|
| Leucine | 0.22mg | 0% | 89% |
11 times less than Tuna Bluefin
|
| Lysine | 0.1mg | 0% | 91% |
4.7 times less than Tofu
|
| Methionine | 0.06mg | 0% | 87% |
1.5 times less than Quinoa
|
| Phenylalanine | 0.14mg | 0% | 88% |
4.6 times less than Egg
|
| Valine | 0.16mg | 0% | 89% |
12.4 times less than Soybean raw
|
| Histidine | 0.06mg | 0% | 89% |
11.9 times less than Turkey meat
|
| Caffeine | 0mg | 0% | 100% | |
| Omega-3 - EPA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DHA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DPA | 0g | N/A | 100% |
N/A
|
Check out similar food or compare with current
NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 130
% Daily Value*
0.43%
Total Fat
0.28g
0.35%
Saturated Fat 0.08g
0
Trans Fat
0g
0
Cholesterol 0mg
0.04%
Sodium 1mg
9.4%
Total Carbohydrate
28g
1.6%
Dietary Fiber
0.4g
Total Sugars 0g
Includes ? g Added Sugars
Protein
2.7g
Vitamin D
0mcg
0
Calcium
10mg
1%
Iron
1.2mg
15%
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
ⓘ
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
Low in Cholesterol
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
No Trans Fats
ⓘ
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 Saturated Fats
ⓘ
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
Low in Sugars
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.