Grain
cooked enriched medium-grain white rice.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
SERVING
CALORIES
130
PROTEIN
2.4g
CARBS
28.6g
FAT
0.21g
FIBER
0.40g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories130kcal—
Protein2.4g5%
Carbohydrates28.6g10%
Fiber0.40g1%
Sugar0.05g0%
Total fat0.21g0%
Saturated fat0.05g0%
Trans fat0g—
Cholesterol0mg0%
Water68.4g—
MINERALS
Sodium1.0mg0%
Potassium35mg1%
Calcium3.0mg0%
Iron1.2mg7%
Magnesium12mg3%
Phosphorus43mg3%
Zinc0.49mg4%
Copper0.07mg8%
Manganese0.47mg20%
Selenium7.5µg14%
VITAMINS
Vitamin A0µg0%
Vitamin C0mg0%
Vitamin D0µg0%
Vitamin E0.04mg0%
Vitamin K0µg0%
Thiamin (B1)0.16mg13%
Riboflavin (B2)0.01mg1%
Niacin (B3)1.5mg9%
Pantothenic acid (B5)0.39mg8%
Vitamin B60.09mg5%
Folate (B9)58µg14%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup186g
1 tablespoon11.6g
1 teaspoon3.9g
1 ml0.8g
1 liter775g
HEALTH BENEFITS
Why eat it.
- ✓Provides a quick source of energy due to its high carbohydrate content, which is easily digested and converted to glucose.
- ✓Enriched with essential nutrients like iron and B vitamins (thiamin, niacin, and folic acid) that are lost during processing, supporting metabolism and red blood cell formation.
- ✓Low in fiber, making it easy to digest and a suitable option for individuals with sensitive digestive systems or during gastrointestinal distress.
- ✓Acts as a versatile, low-fat, and low-sodium base for meals, helping to incorporate vegetables, lean proteins, and healthy fats into the diet.
COOKING TIPS
In the kitchen.
- 1Rinse medium-grain rice under cold water until the water runs clear to remove excess surface starch, which helps prevent clumping and results in fluffier grains.
- 2Use a water-to-rice ratio of approximately 1.5:1. Bring to a boil, then reduce heat to a simmer, cover, and cook for 15-20 minutes without lifting the lid.
- 3After cooking, let the rice rest off the heat, covered, for at least 5-10 minutes. This allows the steam to redistribute for a more even texture.
- 4To reheat leftover rice, add a splash of water (about 1 tablespoon per cup of rice) before microwaving or steaming to restore moisture and prevent dryness.
STORAGE
Keep it fresh.
- Refrigerate cooked rice in an airtight container within two hours of cooking and consume within 3-4 days to prevent bacterial growth.
- For longer storage, freeze cooked rice in freezer-safe bags or containers for up to 2 months. Reheat directly from frozen or after thawing.
FAQ
Frequently asked questions.
Is cooked enriched medium-grain white rice healthy?
Yes, it is a healthy source of quick energy and essential nutrients. Because it is enriched, it provides iron and B vitamins like folic acid and niacin, which support metabolism and red blood cell production.
How many calories and carbs are in 100g of this rice?
A 100g serving of cooked enriched medium-grain white rice contains approximately 130 calories and 28.59g of carbohydrates. It is very low in fat (0.21g) and provides about 2.38g of protein.
Is this rice good for weight loss?
It can be part of a weight loss plan as a low-fat, low-sodium base for nutrient-dense meals. However, since it is lower in fiber than brown rice, it is important to monitor portion sizes and pair it with vegetables and lean proteins to stay full longer.
Is cooked enriched medium-grain white rice gluten-free?
Yes, all natural rice varieties, including enriched medium-grain white rice, are naturally gluten-free. It is a safe and common carbohydrate source for those with celiac disease or gluten intolerance.
Is this rice keto-friendly?
No, white rice is not considered keto-friendly. It is high in carbohydrates (nearly 29g per 100g), which would likely exceed the daily carb limit required to maintain ketosis.
What does 'enriched' mean for white rice?
Enrichment is the process of adding back essential nutrients that were lost during milling, such as iron, thiamin, niacin, and folic acid. This helps ensure the rice provides a similar micronutrient profile to the original whole grain.
What does medium-grain white rice taste and feel like?
Medium-grain rice has a mild, neutral flavor and a texture that is slightly moist and sticky when cooked. It is shorter and wider than long-grain rice, making it more tender and prone to clumping, which is ideal for dishes like sushi or risotto.
Is white rice easy to digest?
Yes, white rice is very easy to digest because it is low in fiber and fat. It is often recommended for individuals with sensitive stomachs, gastrointestinal distress, or those following a low-residue diet.
How long does cooked white rice last in the refrigerator?
Cooked white rice should be stored in an airtight container and can last in the refrigerator for 3 to 5 days. To prevent foodborne illness, it is important to cool the rice quickly and refrigerate it within two hours of cooking.
Can you freeze cooked white rice?
Yes, cooked white rice freezes exceptionally well for up to 6 months. To reheat, add a tablespoon of water per cup of rice and microwave or steam it to restore its moisture and soft texture.
