Grain
cooked unsalted unenriched long-grain white rice.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
SERVING
CALORIES
130
PROTEIN
2.7g
CARBS
28.2g
FAT
0.28g
FIBER
0.40g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories130kcal—
Protein2.7g5%
Carbohydrates28.2g10%
Fiber0.40g1%
Sugar0.05g0%
Total fat0.28g0%
Saturated fat0.08g0%
Cholesterol0mg0%
Water68.4g—
MINERALS
Sodium1.0mg0%
Potassium35mg1%
Calcium10mg1%
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)0.39mg8%
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 cup158g
1 tablespoon9.9g
1 teaspoon3.3g
1 ml0.7g
1 liter658.3g
HEALTH BENEFITS
Why eat it.
- ✓Provides a quick and easily digestible source of energy from carbohydrates.
- ✓Low in fat and cholesterol, making it a suitable base for heart-healthy meals.
- ✓Naturally gluten-free, making it a safe option for individuals with celiac disease or gluten sensitivity.
- ✓Its bland nature and low fiber content can be gentle on the digestive system, often recommended during periods of gastrointestinal upset.
COOKING TIPS
In the kitchen.
- 1For perfectly fluffy fried rice, use chilled, day-old cooked rice. The grains are firmer and less sticky, which prevents them from clumping together in the pan.
- 2To revive dry leftover rice, add a tablespoon or two of water or broth per cup of rice, cover, and reheat in the microwave or on the stovetop over low heat.
- 3Infuse cooked rice with flavor by simmering it in broths (vegetable, chicken, beef) instead of water, or by adding aromatics like bay leaves, cardamom pods, or a cinnamon stick to the cooking liquid.
STORAGE
Keep it fresh.
- Refrigerate leftover 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 a single layer on a baking sheet before transferring to a freezer-safe bag. It can be stored for up to 6 months and reheated without thawing.
FAQ
Frequently asked questions.
Is cooked long-grain white rice healthy?
Yes, it is a healthy, low-fat source of quick energy that is very easy for the body to digest. While it has less fiber than brown rice, it is free of cholesterol and sodium, making it a heart-healthy base for various meals.
How many calories and carbohydrates are in cooked white rice?
A 100g serving of cooked long-grain white rice contains approximately 130 calories and 28.17g of carbohydrates. It is a high-carb food that provides 2.69g of protein and a negligible 0.28g of fat.
Is white rice gluten-free?
Yes, long-grain white rice is naturally gluten-free. It is a safe and reliable carbohydrate source for individuals with celiac disease or non-celiac gluten sensitivity.
Why is white rice recommended for an upset stomach?
Due to its low fiber content and bland nature, white rice is very gentle on the digestive tract. It is a staple of the BRAT diet (Bananas, Rice, Applesauce, Toast) often used to manage symptoms of diarrhea or nausea.
Is white rice keto-friendly?
No, white rice is not keto-friendly because it is very high in carbohydrates. With over 28g of carbs per 100g, a single serving would likely exceed the daily carb limit for most people on a ketogenic diet.
What does long-grain white rice taste like?
Long-grain white rice has a very mild, neutral, and slightly nutty flavor. Its texture is distinct because the grains remain separate, firm, and fluffy after cooking, rather than becoming sticky or clumpy.
How long does cooked white rice last in the refrigerator?
Cooked white rice can be stored in an airtight container in the refrigerator for 3 to 4 days. It should be cooled quickly and refrigerated within one hour of cooking to prevent the growth of harmful bacteria.
Can you freeze cooked white rice?
Yes, cooked white rice freezes exceptionally well for up to 6 months. For best results, freeze it in airtight bags or containers; when reheating, add a splash of water to help the grains regain their moisture.
How do you reheat cooked white rice without it getting hard?
To keep rice moist, add a tablespoon of water per cup of rice and cover it while reheating in the microwave or on the stovetop. This creates steam that softens the grains and restores their original fluffy texture.
Is white rice good for weight loss?
White rice can be part of a weight loss plan because it is low in calories and fat. However, because it lacks fiber, it is less satiating than whole grains, so it should be paired with high-fiber vegetables and lean proteins to help you feel full longer.
