Grain
raw unenriched long-grain white rice.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeHalalKosher
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%
Cholesterol0mg0%
Water11.6g—
MINERALS
Sodium5.0mg0%
Potassium115mg2%
Calcium28mg2%
Iron0.80mg4%
Magnesium25mg6%
Phosphorus115mg9%
Zinc1.1mg10%
Copper0.22mg24%
Manganese1.1mg47%
Selenium15.1µg27%
VITAMINS
Vitamin A0µg0%
Vitamin C0mg0%
Vitamin D0µg0%
Vitamin E0.11mg1%
Vitamin K0.10µg0%
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 liter770.8g
HEALTH BENEFITS
Why eat it.
- ✓Provides a quick source of energy due to its high carbohydrate content, which is easily digestible.
- ✓Gentle on the digestive system because it is low in fiber, making it suitable for those with digestive issues or during recovery from illness.
- ✓Naturally low in fat and sodium, and free of cholesterol, making it a good base for a heart-healthy diet.
- ✓A hypoallergenic food, as it is naturally free from common allergens like gluten, soy, and nuts.
COOKING TIPS
In the kitchen.
- 1Rinse the rice under cold running water until the water runs clear to remove excess surface starch, which helps prevent clumping and yields fluffier grains.
- 2Use a typical water-to-rice ratio of 2:1 (e.g., 2 cups water for 1 cup rice). Bring to a boil, then reduce heat to the lowest setting, cover, and simmer for 15-20 minutes.
- 3Avoid lifting the lid while the rice is simmering to prevent steam from escaping.
- 4After cooking, let the rice rest, covered and off the heat, for at least 5-10 minutes before fluffing with a fork. This allows the moisture to redistribute for a perfect texture.
STORAGE
Keep it fresh.
- Store raw white rice in a cool, dark, and dry place, such as a pantry or cupboard.
- Keep it in an airtight container to protect it from moisture, pests, and odors. Stored this way, it can last almost indefinitely.
FAQ
Frequently asked questions.
Is long-grain white rice healthy?
Yes, long-grain white rice is a healthy source of quick energy due to its high carbohydrate content. It is naturally low in fat, sodium, and cholesterol, and its low fiber content makes it very gentle on the digestive system.
How many calories and carbs are in 100g of raw white rice?
100g of raw unenriched long-grain white rice contains approximately 365 calories and 79.95g of carbohydrates. It also provides about 7.13g of protein and a negligible 0.66g of fat.
Is white rice gluten-free?
Yes, white rice is naturally gluten-free. It is considered a hypoallergenic food, making it a safe staple for individuals with celiac disease, gluten sensitivity, or allergies to soy and nuts.
Is white rice keto-friendly?
No, white rice is not keto-friendly. Because it contains nearly 80g of carbohydrates per 100g serving, it is too high in carbs for a standard ketogenic diet, which typically limits daily intake to under 50g.
What is the difference between unenriched and enriched white rice?
Unenriched white rice is the pure grain with the husk, bran, and germ removed, but without any added nutrients. Enriched rice has had specific vitamins and minerals, such as iron and B vitamins, added back after processing.
How do you cook long-grain white rice?
The standard ratio is 1 part rice to 2 parts water. Bring the water to a boil, stir in the rice, cover with a tight lid, and simmer on low heat for 15 to 18 minutes until the water is fully absorbed.
Why is white rice recommended for an upset stomach?
White rice is part of the BRAT diet (Bananas, Rice, Applesauce, Toast) because it is low in fiber and easy to digest. It provides energy without putting stress on a sensitive or recovering digestive system.
How long does raw white rice last?
If kept in a cool, dry place in an airtight container, raw white rice has an almost indefinite shelf life. Unlike brown rice, which contains oils that can go rancid, white rice stays shelf-stable for many years.
Can I freeze cooked white rice?
Yes, cooked white rice freezes very well. Store it in airtight bags or containers once cooled; it can be reheated directly from the freezer with a splash of water to restore its fluffy texture.
Is white rice good for weight loss?
White rice can be part of a weight loss diet if portion sizes are managed, as it is very low in fat. However, because it is low in fiber, it may be less satiating than whole grains, so it is best paired with high-fiber vegetables and lean proteins.
