Grain10 recipes
long-grain white rice.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
long grain white riceraw long grain white rice
SERVING
CALORIES
365
PROTEIN
7.1g
CARBS
80g
FAT
0.66g
FIBER
1.3g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories365kcal—
Protein7.1g14%
Carbohydrates80g29%
Fiber1.3g5%
Sugar0.12g0%
Total fat0.66g1%
Saturated fat0.18g1%
Trans fat0g—
Cholesterol0mg0%
Water11.6g—
MINERALS
Sodium1.0mg0%
Potassium115mg2%
Calcium28mg2%
Iron0.80mg4%
Magnesium25mg6%
Phosphorus115mg9%
Zinc1.1mg10%
Copper0.22mg24%
Manganese1.1mg48%
Selenium15.1µg27%
VITAMINS
Vitamin A0µg0%
Vitamin C0mg0%
Vitamin D0µg0%
Vitamin E0.11mg1%
Vitamin K0µg0%
Thiamin (B1)0.07mg6%
Riboflavin (B2)0.05mg4%
Niacin (B3)1.6mg10%
Pantothenic acid (B5)1.0mg20%
Vitamin B60.16mg9%
Folate (B9)8.0µg2%
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 cup185g
1 tablespoon11.6g
1 teaspoon3.9g
1 ml0.8g
1 liter773.3g
HEALTH BENEFITS
Why eat it.
- ✓Provides a quick and easily digestible source of energy from carbohydrates.
- ✓Naturally gluten-free, making it a safe staple for individuals with celiac disease or gluten sensitivity.
- ✓Fortified varieties are an excellent source of folic acid, which is crucial for fetal development and preventing birth defects.
- ✓Low in fat and sodium, which can contribute to a heart-healthy diet when part of a balanced meal.
COOKING TIPS
In the kitchen.
- 1For fluffy, distinct grains, rinse the rice under cold water until the water runs clear to remove excess surface starch before cooking.
- 2Use a typical ratio of 1 part rice to 2 parts water. Bring to a boil, then cover and simmer on low heat for 15-20 minutes, or until water is absorbed.
- 3After cooking, let the rice stand, covered and off the heat, for 5-10 minutes. Fluff with a fork before serving to separate the grains.
- 4To enhance flavor, toast the dry rice in a small amount of oil or butter for a few minutes before adding the cooking liquid.
STORAGE
Keep it fresh.
- Store uncooked dry rice in a cool, dark place in an airtight container to protect from pests and moisture; it can last for many years.
- Refrigerate cooked rice in an airtight container within two hours of cooking and consume within 3-4 days to prevent bacterial growth.
FAQ
Frequently asked questions.
Is long-grain white rice healthy?
Long-grain white rice provides a quick and easily digestible source of energy from carbohydrates. Fortified varieties are an excellent source of folic acid, crucial for fetal development, and it's naturally low in fat and sodium, contributing to a heart-healthy diet when consumed in moderation as part of a balanced meal.
What are the nutritional values of long-grain white rice?
Per 100g, long-grain white rice contains approximately 365 calories, 7.1g of protein, 80g of carbohydrates, and 0.66g of fat. It primarily serves as a carbohydrate source, offering quick energy.
Is long-grain white rice good for weight loss?
While long-grain white rice is low in fat, its high carbohydrate and calorie content means portion control is key for weight loss. It provides satiety and energy, but pairing it with lean proteins and plenty of vegetables is essential for a balanced, calorie-controlled diet.
Is long-grain white rice gluten-free?
Yes, long-grain white rice is naturally gluten-free. This makes it a safe and versatile staple for individuals with celiac disease, gluten sensitivity, or those following a gluten-free diet.
Can diabetics eat long-grain white rice?
Diabetics can eat long-grain white rice, but it has a high glycemic index, meaning it can raise blood sugar levels quickly. It's best consumed in moderation, paired with fiber-rich foods and proteins to slow digestion, and portion sizes should be carefully managed.
How do you cook long-grain white rice?
A common method is to combine 1 cup of rice with 2 cups of water (or broth) in a pot. Bring to a boil, then reduce heat to low, cover, and simmer for about 15-20 minutes until all the water is absorbed. Let it rest for 5 minutes off the heat before fluffing with a fork.
What does long-grain white rice taste like and what dishes is it best for?
Long-grain white rice has a mild, neutral flavor and a light, fluffy texture when cooked correctly, with individual grains remaining separate. It's incredibly versatile and commonly used as a side dish, in stir-fries, pilafs, curries, and as a base for many international cuisines.
How should I store uncooked long-grain white rice?
Uncooked long-grain white rice should be stored in an airtight container in a cool, dry, dark place, away from direct sunlight and moisture. This prevents spoilage, keeps pests out, and maintains its quality for an extended period.
How long does cooked long-grain white rice last?
Cooked long-grain white rice should be refrigerated promptly within one hour of cooking. When stored properly in an airtight container in the refrigerator, it typically lasts for 3-4 days. Reheat thoroughly before consuming.
What is the difference between long-grain white rice and brown rice?
Long-grain white rice has had its husk, bran, and germ removed, resulting in a softer texture and quicker cooking time. Brown rice retains these layers, making it more fibrous, nutrient-dense (especially in B vitamins and minerals), and giving it a chewier texture and nutty flavor.
RECIPES
Cook with long-grain white rice.
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