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
|
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 |
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)
| Serving Size | Calories | Weight |
|---|---|---|
| Calories in 100 grams | 130 | |
| Calories in 1 cup | 205 | 158 g |
Rice Glycemic index (GI)
Source:
Check out our Glycemic index chart page for the full list.
Rice Glycemic load (GL)
Mineral coverage chart
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:
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
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:
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
Saturated Fat:
0.077 g
Monounsaturated Fat:
0.088 g
Polyunsaturated fat:
0.076 g
Fiber content ratio for Rice
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 Orange
|
| Protein | 2.69g | 6% | 73% |
Equal to Broccoli
|
| Fats | 0.28g | 0% | 85% |
119 times less than Cheddar Cheese
|
| Vitamin C | 0mg | 0% | 100% |
N/A
|
| Net carbs | 27.77g | N/A | 26% |
2 times less than Chocolate
|
| Carbs | 28.17g | 9% | 28% |
Equal to Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Iron | 1.2mg | 15% | 54% |
2.2 times less than Beef
|
| Calcium | 10mg | 1% | 76% |
12.5 times less than Milk
|
| Potassium | 35mg | 1% | 93% |
4.2 times less than Cucumber
|
| Magnesium | 12mg | 3% | 79% |
11.7 times less than Almond
|
| 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
|
| Phosphorus | 43mg | 6% | 79% |
4.2 times less than Chicken meat
|
| Sodium | 1mg | 0% | 98% |
490 times less than White Bread
|
| Vitamin A | 0IU | 0% | 100% |
N/A
|
| Vitamin A RAE | 0µg | 0% | 100% | |
| Vitamin E | 0.04mg | 0% | 92% |
36.5 times less than Kiwifruit
|
| Selenium | 7.5µg | 14% | 64% | |
| Manganese | 0.47mg | 21% | 39% | |
| 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 | 1.48mg | 9% | 63% |
6.5 times less than Turkey meat
|
| Vitamin B5 | 0.39mg | 8% | 66% |
2.9 times less than Sunflower seed
|
| Vitamin B6 | 0.09mg | 7% | 66% |
1.3 times less than Oat
|
| Vitamin B12 | 0µg | 0% | 100% |
N/A
|
| Vitamin K | 0µg | 0% | 100% |
N/A
|
| Folate | 58µg | 15% | 33% |
1.1 times less than Brussels sprout
|
| Saturated Fat | 0.08g | 0% | 83% |
76.6 times less than Beef
|
| 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
|
| Isoleucine | 0.12mg | 0% | 89% |
7.9 times less than Salmon raw
|
| Leucine | 0.22mg | 0% | 89% |
11 times less than Tuna
|
| 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
|
| 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%
Total Fat
0g
0%
Saturated Fat 0g
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
ⓘ
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
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated 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 Sugars
ⓘ
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
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.