Rice, white, long-grain, regular, enriched, cooked
* The % Daily Value 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.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 0 MG | 0% | |
| Thiamin | 0.2 MG | 14% | |
| Riboflavin | 0.0 MG | 1% | |
| Niacin | 1.5 MG | 9% | |
| Pantothenic acid | 0.4 MG | 8% | |
| Vitamin B-6 | 0.1 MG | 5% | |
| Folate, total | 58 UG | 15% | |
| Choline, total | 2.1 MG | 0% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 0 UG | 0% | |
| Vitamin E (alpha-tocopherol) | 0.0 MG | 0% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 0 UG | 0% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 10 MG | 1% | |
| Iron, Fe | 1.2 MG | 7% | |
| Magnesium, Mg | 12 MG | 3% | |
| Phosphorus, P | 43 MG | 3% | |
| Potassium, K | 35 MG | 1% | |
| Sodium, Na | 1 MG | 0% | |
| Zinc, Zn | 0.5 MG | 4% | |
| Copper, Cu | 0.1 MG | 8% | |
| Manganese, Mn | 0.5 MG | 21% | |
| Selenium, Se | 7.5 UG | 14% |
Nutrition Highlights
- Very low in fat (0.3g per 100g).
- Good source of Manganese, Mn (21% DV).
About Rice, white, long-grain, regular, enriched, cooked
Rice is a staple grain consumed by billions of people worldwide, particularly in Asia, Africa, and Latin America. It is the seed of the grass species Oryza sativa (Asian rice) or Oryza glaberrima (African rice). White rice is the most common type, produced by removing the outer husk, bran, and germ layers of the grain. This process results in a refined product with a mild flavor, soft texture, and extended shelf life. Enriched white rice has some B vitamins and iron added back after milling to replace nutrients lost during processing.
Nutritionally, white rice is primarily a source of carbohydrates, providing quick energy. A 100g serving of cooked enriched white rice contains about 130 calories, 2.7g of protein, 28.2g of carbohydrates, 0.3g of fat, and 0.4g of fiber. While it lacks the fiber and certain nutrients found in brown rice, enriched white rice still offers some B vitamins and iron. Its low fiber content makes it easy to digest, which can be beneficial for people with digestive issues or those recovering from illness. However, the lack of fiber and high glycemic index may not be ideal for individuals managing blood sugar levels or seeking to increase their fiber intake.
In cooking, white rice is incredibly versatile and can be used in a wide array of dishes. It serves as a base for stir-fries, curries, and stews, or as a side dish to complement proteins and vegetables. Rice is also the main ingredient in dishes like pilafs, risottos, and rice puddings. It can be ground into flour for baking or used to make noodles and wrappers for dishes like spring rolls. In some cultures, rice is fermented to make beverages like sake or used in the production of rice vinegar and other condiments. Its neutral flavor allows it to absorb the tastes of other ingredients, making it a staple in both savory and sweet preparations across global cuisines.
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