Rice, white, medium-grain, raw, enriched
* 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 | 0.6 MG | 48% | |
| Riboflavin | 0.0 MG | 4% | |
| Niacin | 5.1 MG | 32% | |
| Pantothenic acid | 1.3 MG | 27% | |
| Vitamin B-6 | 0.1 MG | 9% | |
| Folate, total | 231 UG | 58% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 0 UG | 0% | |
| Vitamin E (alpha-tocopherol) | 0.1 MG | 1% | |
| Vitamin D (D2 + D3) | 0 UG | 0% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 9 MG | 1% | |
| Iron, Fe | 4.4 MG | 24% | |
| Magnesium, Mg | 35 MG | 8% | |
| Phosphorus, P | 108 MG | 9% | |
| Potassium, K | 86 MG | 2% | |
| Sodium, Na | 1 MG | 0% | |
| Zinc, Zn | 1.2 MG | 11% | |
| Copper, Cu | 0.1 MG | 12% | |
| Manganese, Mn | 1.1 MG | 48% | |
| Selenium, Se | 15.1 UG | 27% |
Nutrition Highlights
- Very low in fat (0.6g per 100g).
- Good source of Iron, Fe (24% DV).
- Good source of Manganese, Mn (48% DV).
- Good source of Selenium, Se (27% DV).
- Good source of Thiamin (48% DV).
- Good source of Niacin (32% DV).
About Rice, white, medium-grain, raw, enriched
A staple grain in many cultures, this food forms the foundation of countless meals around the world. It starts as a whole grain but undergoes milling to remove the outer bran and germ layers, resulting in a polished, white appearance. The milling process strips away some natural nutrients, which is why many varieties are enriched with iron, niacin, thiamine, and folic acid to restore nutritional value. While it provides a quick source of energy through its high carbohydrate content, it lacks the fiber and certain micronutrients found in its brown counterpart.
In the kitchen, it's incredibly versatile and can be prepared in numerous ways—steamed, boiled, or even used in dishes like risotto or sushi. Its mild flavor and soft, slightly sticky texture when cooked make it an ideal base for stir-fries, curries, and casseroles. Because it cooks quickly and pairs well with a variety of ingredients, it's a convenient choice for busy households. However, for those managing blood sugar levels, pairing it with protein, healthy fats, or high-fiber vegetables can help balance its glycemic impact.
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