Grain3 recipes
cooked long-grain white rice.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
steamed rice
SERVING
CALORIES
123
PROTEIN
2.9g
CARBS
26.1g
FAT
0.37g
FIBER
0.90g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories123kcal—
Protein2.9g6%
Carbohydrates26.1g9%
Fiber0.90g3%
Sugar0.11g0%
Total fat0.37g0%
Saturated fat0.07g0%
Cholesterol0mg0%
Water70.4g—
MINERALS
Sodium2.0mg0%
Potassium56mg1%
Calcium19mg1%
Iron1.8mg10%
Magnesium9.0mg2%
Phosphorus55mg4%
Zinc0.37mg3%
Copper0.07mg8%
Manganese0.35mg15%
Selenium9.3µg17%
VITAMINS
Vitamin A0µg0%
Vitamin C0mg0%
Vitamin D0µg0%
Vitamin E0.01mg0%
Vitamin K0µg0%
Thiamin (B1)0.21mg18%
Riboflavin (B2)0.02mg2%
Niacin (B3)2.3mg14%
Pantothenic acid (B5)0.32mg6%
Vitamin B60.16mg9%
Folate (B9)81µg20%
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 cup158g
1 tablespoon9.9g
1 teaspoon3.3g
1 ml0.7g
1 liter658.3g
HEALTH BENEFITS
Why eat it.
- ✓Provides a quick source of energy due to its high carbohydrate content, which is easily digested and converted into glucose.
- ✓Easy to digest because it is low in fiber, making it a suitable food for individuals with digestive issues or during recovery from illness.
- ✓Often enriched with essential nutrients like iron and B vitamins (thiamine, niacin, and folic acid) to replace those lost during processing.
- ✓Naturally low in fat and cholesterol, contributing to a heart-healthy diet when consumed as part of a balanced meal.
COOKING TIPS
In the kitchen.
- 1Rinse the rice under cold water before cooking to remove excess surface starch, which helps prevent clumping and results in more separate, fluffy grains.
- 2Use a standard water-to-rice ratio of 2:1 by volume for the stovetop method. Bring to a boil, then cover and simmer on low heat for 15-20 minutes.
- 3After cooking, let the rice rest off the heat, covered, for at least 5-10 minutes. This allows the steam to redistribute evenly, perfecting the texture.
- 4To reheat, add a tablespoon of water per cup of rice to restore moisture. Cover and heat in the microwave or on the stovetop until warmed through.
STORAGE
Keep it fresh.
- Refrigerate cooked rice in an airtight container within two hours of cooking to prevent the growth of Bacillus cereus bacteria. Consume within 3-4 days.
- For longer storage, freeze cooked rice in airtight containers or freezer bags. It can be stored for up to one month without significant loss of quality.
FAQ
Frequently asked questions.
Is cooked long-grain white rice healthy?
Yes, it is a healthy source of quick energy due to its high carbohydrate content. It is naturally low in fat and cholesterol and is often enriched with essential nutrients like iron and B vitamins, making it a nutritious staple when part of a balanced diet.
How many calories and carbs are in 100g of cooked long-grain white rice?
A 100g serving of cooked long-grain white rice contains approximately 123 calories and 26.05g of carbohydrates. It also provides about 2.91g of protein and a very low fat content of 0.37g.
Is long-grain white rice gluten-free?
Yes, all natural rice varieties, including long-grain white rice, are naturally gluten-free. This makes it an excellent energy source for individuals with celiac disease or non-celiac gluten sensitivity.
Is white rice keto-friendly?
No, white rice is not keto-friendly because it is high in carbohydrates. A single 100g serving contains over 26g of carbs, which could exceed the daily limit for most people following a strict ketogenic diet.
Can diabetics eat white rice?
Diabetics can eat white rice, but should do so in moderation as it has a high glycemic index. To prevent blood sugar spikes, it is best to pair it with high-fiber vegetables, lean proteins, and healthy fats to slow down digestion.
Why is white rice often recommended for people with upset stomachs?
White rice is very low in fiber and easy to digest, making it gentle on the gastrointestinal tract. It is a core component of the BRAT diet (Bananas, Rice, Applesauce, Toast) used to manage digestive distress or recovery from illness.
How do you cook long-grain white rice so it is fluffy and not sticky?
To achieve fluffy results, rinse the rice thoroughly to remove excess surface starch. Use a ratio of 1 part rice to 2 parts water, simmer covered for 15-18 minutes, and let it rest off the heat for 5 minutes before fluffing with a fork.
How long does cooked white rice last in the refrigerator?
Cooked white rice lasts for 3 to 5 days in the refrigerator when stored in an airtight container. It should be cooled and refrigerated within one hour of cooking to prevent the growth of harmful bacteria.
Can you freeze cooked long-grain 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 heat on the stove to restore its moisture and fluffy texture.
What is the difference between long-grain and short-grain white rice?
Long-grain rice contains less starch (amylopectin), resulting in grains that stay separate and fluffy after cooking. Short-grain rice has more starch, which makes the grains stick together, making it better for dishes like sushi or risotto.
RECIPES
Cook with cooked long-grain white rice.
3 recipes · sorted by what’s quick
