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

Rice, white, long-grain, regular, enriched, cooked

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 – II for white rice is 79 79
Calories  ⓘ Calories for selected serving 205 kcal
Net Carbs  ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols 44 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/ 6 mg
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 Calcium Iron Iron Magnesium Magnesium Phosphorus Phosphorus Potassium Potassium Sodium Sodium Zinc Zinc Copper Copper Manganese Manganese Selenium Selenium 4.7% 71% 14% 29% 4.9% 0.21% 21% 36% 97% 65%
Calcium: 47mg of 1,000mg 4.7%
Iron: 5.7mg of 8mg 71%
Magnesium: 57mg of 420mg 14%
Phosphorus: 204mg of 700mg 29%
Potassium: 166mg of 3,400mg 4.9%
Sodium: 4.7mg of 2,300mg 0.21%
Zinc: 2.3mg of 11mg 21%
Copper: 0.33mg of 1mg 36%
Manganese: 2.2mg of 2mg 97%
Selenium: 36µg of 55µg 65%

Mineral chart - relative view

0.75 mg
TOP 39%
1.9 mg
TOP 54%
12 µg
TOP 64%
0.77 mg
TOP 70%
0.11 mg
TOP 70%
16 mg
TOP 76%
68 mg
TOP 79%
19 mg
TOP 79%
55 mg
TOP 93%
1.6 mg
TOP 98%

Vitamin coverage chart

Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin C Vit. C Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Folate Folate Vitamin B12 Vit. B12 Choline Choline Vitamin K Vit. K 0% 1.3% 0% 0% 64% 4.7% 44% 37% 34% 69% 0% 1.8% 0%
Vitamin A: 0IU of 5,000IU 0%
Vitamin E: 0.19mg of 15mg 1.3%
Vitamin D: 0µg of 10µg 0%
Vitamin C: 0mg of 90mg 0%
Vitamin B1: 0.77mg of 1mg 64%
Vitamin B2: 0.06mg of 1mg 4.7%
Vitamin B3: 7mg of 16mg 44%
Vitamin B5: 1.8mg of 5mg 37%
Vitamin B6: 0.44mg of 1mg 34%
Folate: 275µg of 400µg 69%
Vitamin B12: 0µg of 2µg 0%
Choline: 10mg of 550mg 1.8%
Vitamin K: 0µg of 120µg 0%

Vitamin chart - relative view

92 µg
TOP 33%
0.26 mg
TOP 38%
2.3 mg
TOP 63%
0.62 mg
TOP 66%
0.15 mg
TOP 66%
0.06 mg
TOP 92%
0.02 mg
TOP 94%
3.3 mg
TOP 95%
Vitamin D
0 µg
TOP 100%
0 µg
TOP 100%
0 µg
TOP 100%
0 mg
TOP 100%
0 IU
TOP 100%

Macronutrients chart

3% 28% 67%
Protein:
Daily Value: 9%
4.3 g of 50 g
4.3 g (9% of DV )
Fats:
Daily Value: 1%
0.4 g of 65 g
0.4 g (1% of DV )
Carbs:
Daily Value: 15%
44.5 g of 300 g
44.5 g (15% of DV )
Water:
Daily Value: 5%
108.1 g of 2,000 g
108.1 g (5% of DV )
Other:
0.7 g
0.7 g

Protein quality breakdown

Tryptophan Tryptophan Threonine Threonine Isoleucine Isoleucine Leucine Leucine Lysine Lysine Methionine Methionine Phenylalanine Phenylalanine Valine Valine Histidine Histidine 52% 43% 39% 39% 22% 28% 39% 43% 43%
Tryptophan: 147mg of 280mg 52%
Threonine: 455mg of 1,050mg 43%
Isoleucine: 550mg of 1,400mg 39%
Leucine: 1052mg of 2,730mg 39%
Lysine: 460mg of 2,100mg 22%
Methionine: 299mg of 1,050mg 28%
Phenylalanine: 683mg of 1,750mg 39%
Valine: 777mg of 1,820mg 43%
Histidine: 299mg of 700mg 43%

Fat type information

32% 37% 32%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.14 g
Polyunsaturated fat: 0.12 g

Fiber content ratio for Rice

98%
Sugar: 0.08 g
Fiber: 0.63 g
Other: 44 g

All nutrients for Rice per selected serving size (1 cup - 158g)

Nutrient Value DV% In TOP % of foods Comparison
Calories 205kcal 10% 65% 2.8 times more than OrangeOrange
Protein 4.3g 10% 73% Equal to BroccoliBroccoli
Fats 0.44g 1% 85% 119 times less than CheeseCheese
Vitamin C 0mg 0% 100% N/ALemon
Net carbs 44g N/A 26% 2 times less than ChocolateChocolate
Carbs 45g 15% 28% Equal to RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Magnesium 19mg 5% 79% 11.7 times less than AlmondsAlmonds
Calcium 16mg 2% 76% 12.5 times less than MilkMilk
Potassium 55mg 2% 93% 4.2 times less than CucumberCucumber
Iron 1.9mg 24% 54% 2.2 times less than Beef broiledBeef broiled
Sugar 0.08g N/A 75% 179.4 times less than Coca-ColaCoca-Cola
Fiber 0.63g 3% 57% 6 times less than OrangeOrange
Copper 0.11mg 12% 70% 2.1 times less than ShiitakeShiitake
Zinc 0.77mg 7% 70% 12.9 times less than Beef broiledBeef broiled
Phosphorus 68mg 10% 79% 4.2 times less than Chicken meatChicken meat
Sodium 1.6mg 0% 98% 490 times less than White BreadWhite Bread
Vitamin A 0µg 0% 100%
Vitamin E 0.06mg 0% 92% 36.5 times less than KiwiKiwi
Manganese 0.75mg 32% 39%
Selenium 12µg 22% 64%
Vitamin B1 0.26mg 21% 38% 1.6 times less than Pea rawPea raw
Vitamin B2 0.02mg 2% 94% 10 times less than AvocadoAvocado
Vitamin B3 2.3mg 15% 63% 6.5 times less than Turkey meatTurkey meat
Vitamin B5 0.62mg 12% 66% 2.9 times less than Sunflower seedsSunflower seeds
Vitamin B6 0.15mg 11% 66% 1.3 times less than OatOat
Vitamin B12 0µg 0% 100% N/APork
Vitamin K 0µg 0% 100% N/ABroccoli
Folate 92µg 23% 33% 1.1 times less than Brussels sproutsBrussels sprouts
Choline 3.3mg 1% 95%
Saturated Fat 0.12g 1% 83% 76.6 times less than Beef broiledBeef broiled
Monounsaturated Fat 0.14g N/A 82% 111.4 times less than AvocadoAvocado
Polyunsaturated fat 0.12g N/A 87% 620.7 times less than WalnutWalnut
Tryptophan 0.05mg 0% 90% 9.8 times less than Chicken meatChicken meat
Threonine 0.15mg 0% 90% 7.5 times less than Beef broiledBeef broiled
Isoleucine 0.18mg 0% 89% 7.9 times less than Salmon rawSalmon raw
Leucine 0.35mg 0% 89% 11 times less than Tuna BluefinTuna Bluefin
Lysine 0.15mg 0% 91% 4.7 times less than TofuTofu
Methionine 0.1mg 0% 87% 1.5 times less than QuinoaQuinoa
Phenylalanine 0.23mg 0% 88% 4.6 times less than EggEgg
Valine 0.26mg 0% 89% 12.4 times less than Soybean rawSoybean raw
Histidine 0.1mg 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 205
% Daily Value*
0.68%
Total Fat 0.44g
0.55%
Saturated Fat 0.12g
0
Trans Fat 0g
0
Cholesterol 0mg
0.07%
Sodium 1.6mg
15%
Total Carbohydrate 45g
2.5%
Dietary Fiber 0.63g
Total Sugars 0g
Includes ? g Added Sugars
Protein 4.3g
Vitamin D 0mcg 0

Calcium 16mg 1.6%

Iron 1.9mg 24%

Potassium 55mg 1.6%

*
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
ok
ⓘ  Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
No Trans 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 Saturated Fats
ok
ⓘ  Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sodium
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
Low in Sugars
ok

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.