Grain
cooked unenriched 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%
Iron0.20mg1%
Magnesium12mg3%
Phosphorus43mg3%
Zinc0.49mg4%
Copper0.07mg8%
Manganese0.47mg20%
Selenium7.5µg14%
VITAMINS
Vitamin A0µg0%
Vitamin C0mg0%
Vitamin D0µg0%
Vitamin E0.04mg0%
Vitamin K0µg0%
Thiamin (B1)0.02mg2%
Riboflavin (B2)0.01mg1%
Niacin (B3)0.40mg3%
Pantothenic acid (B5)0.15mg3%
Vitamin B60.09mg5%
Folate (B9)3.0µg1%
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 easily digestible carbohydrates.
- ✓Naturally gluten-free, making it a safe option for individuals with celiac disease or gluten sensitivity.
- ✓Low in fat and sodium, which can be beneficial for cardiovascular health when part of a balanced diet.
- ✓Its bland and low-fiber nature makes it easy on the digestive system, often recommended during gastrointestinal distress.
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.
- 2For perfectly cooked rice, use a 1:1.5 rice-to-water ratio, bring to a boil, then cover and simmer on low heat for 15-20 minutes without lifting the lid.
- 3After cooking, let the rice rest, covered and off the heat, for 10 minutes to allow the steam to redistribute and create a fluffier texture.
- 4Cooled, day-old rice is ideal for making fried rice as the grains are firmer and less likely to become mushy during stir-frying.
STORAGE
Keep it fresh.
- Refrigerate cooked rice in an airtight container within two hours of cooking and consume within 3-4 days to prevent the growth of Bacillus cereus bacteria.
- For longer storage, freeze cooked rice in freezer-safe bags or containers for up to 2 months. Reheat without thawing for best results.
FAQ
Frequently asked questions.
Is cooked medium-grain white rice healthy?
Cooked medium-grain white rice is a healthy source of quick energy due to its easily digestible carbohydrates. It is naturally low in fat and sodium, making it a heart-healthy choice when paired with nutrient-dense vegetables and proteins.
How many calories and carbs are in 100g of cooked white rice?
A 100g serving of cooked unenriched medium-grain white rice contains approximately 130 calories and 28.59g of carbohydrates. It also provides about 2.38g of protein and a negligible 0.21g of fat.
Is medium-grain white rice gluten-free?
Yes, all natural forms of rice, including medium-grain white rice, are gluten-free. This makes it a safe and essential staple for individuals with celiac disease or non-celiac gluten sensitivity.
Is white rice keto-friendly?
No, white rice is not considered keto-friendly because it is very high in carbohydrates. A single 100g serving contains nearly 29g of carbs, which can exceed the daily limit for most ketogenic diets.
What does medium-grain white rice taste like?
Medium-grain white rice has a mild, slightly sweet flavor and a tender, moist texture. It is stickier than long-grain rice but less starchy than short-grain rice, making it versatile for many cuisines.
How do you cook medium-grain white rice?
Typically, you use a ratio of 1.5 to 2 cups of water for every 1 cup of dry rice. Bring the water to a boil, add the rice, then cover and simmer on low heat for about 15 to 20 minutes until the water is absorbed.
How long does cooked white rice last in the fridge?
Cooked white rice can be stored in an airtight container in the refrigerator for 4 to 6 days. It is important to cool the rice quickly after cooking before refrigerating to prevent bacterial growth.
Can you freeze cooked white rice?
Yes, cooked white rice freezes very well. Store it in freezer-safe bags or containers for up to 6 months; reheating with a splash of water will help restore its moisture and texture.
Why is white rice recommended for an upset stomach?
Because it is low in fiber and bland, white rice is very easy on the digestive system. It is a core component of the BRAT diet (Bananas, Rice, Applesauce, Toast) used to manage gastrointestinal distress.
Is white rice good for weight loss?
White rice can be part of a weight loss diet if consumed in moderation, as it is low in fat. However, because it is lower in fiber than brown rice, it may be less satiating, so portion control is important.
