white rice
Also known as: polished rice
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Also known as: polished rice
Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Tender bell peppers baked to perfection, filled with a savory and wholesome mixture of lean ground turkey, fluffy white rice, and herbs. A classic American comfort food that's both easy and satisfying for a weeknight dinner.
A comforting and savory baked casserole made with tender chicken, white rice, and carrots in a creamy, low-sodium sauce. This recipe is specifically designed for a kidney-friendly diet, offering classic comfort food flavors while managing key nutrients.
A complete, balanced one-pot meal designed for a renal diet. Tender chicken, fluffy white rice, and kidney-safe vegetables come together in a savory, low-sodium dish that's both comforting and easy to prepare. Perfect for simple, worry-free weeknight dinners.
White rice is a healthy source of quick energy and is often fortified with essential nutrients like folic acid, thiamin, and iron. While it is lower in fiber than brown rice, it is very easy to digest and naturally low in fat and sodium, making it a safe staple for many diets.
A 100g serving of cooked white rice contains approximately 130 calories and 28.2g of carbohydrates. It also provides about 2.7g of protein and a negligible 0.3g of fat, making it a high-carb, low-fat food source.
Yes, white rice is naturally gluten-free. It is one of the most common and safe carbohydrate sources for individuals with celiac disease or gluten sensitivities.
Diabetics can eat white rice, but they should monitor portion sizes as it has a high glycemic index, which can cause blood sugar spikes. It is best consumed when paired with fiber-rich vegetables, healthy fats, and lean proteins to slow down glucose absorption.
White rice can be part of a weight loss plan if eaten in moderation and as part of a calorie-controlled diet. However, because it lacks the fiber found in whole grains, it may not keep you full as long, so it is important to pair it with satiating proteins and vegetables.
The standard method is the absorption method using a 1:2 ratio of rice to water. Bring the water to a boil, add the rice, reduce to a simmer, cover, and cook for 15-18 minutes until the water is fully absorbed and the grains are tender.
Rinsing white rice under cold water is recommended to remove excess surface starch, which results in fluffier, individual grains rather than a sticky texture. However, if the rice is heavily fortified, excessive rinsing may remove some of the added vitamins.
white rice is a versatile ingredient found in cuisines around the world. With 130 calories per 100g and 2.7 grams of protein, it's a nutritious addition to many dishes.
Explore more ingredients in the grain category with complete nutrition information.
View all grain →Cooked white rice can be stored in an airtight container in the refrigerator for 3 to 4 days. It is crucial to cool the rice quickly and refrigerate it promptly to prevent the growth of harmful bacteria like Bacillus cereus.
Yes, cooked white rice freezes exceptionally well for up to 6 months. To reheat, add a splash of water and microwave or steam it to restore its original moisture and fluffy texture.
White rice has had its husk, bran, and germ removed, which gives it a softer texture and longer shelf life but less fiber. Brown rice is a whole grain that retains these layers, offering more natural nutrients and a nuttier flavor, though it takes longer to cook.
