Know what’s on your plate
Long-grain white rice
Calories & nutrition facts
regular, raw, enriched
Nutrition facts
Per 100 g% DV- Calories 365 kcal —
- Protein 7.1 g 14%
- Carbohydrate 79 g 29%
- Fat 0.7 g 1%
- Saturated fat 0.2 g 1%
- Fibre 1.3 g 5%
- Sugars 0.1 g —
- Sodium 5 mg 0%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 0 µg 0%
- Vitamin C 0 mg 0%
- Vitamin D 0 µg 0%
- Vitamin E 0.11 mg 1%
- Vitamin K 0.1 µg 0%
- Thiamin (B1) 0.58 mg 48%
- Riboflavin (B2) 0.05 mg 4%
- Niacin (B3) 4.2 mg 26%
- Pantothenic acid (B5) 1 mg 20%
- Vitamin B6 0.16 mg 10%
- Folate (B9) 231 µg 58%
- Vitamin B12 0 µg 0%
- Choline 5.8 mg 1%
Minerals
- Calcium 28 mg 2%
- Iron 4.3 mg 24%
- Magnesium 25 mg 6%
- Phosphorus 115 mg 9%
- Potassium 115 mg 2%
- Zinc 1.1 mg 10%
- Copper 0.22 mg 24%
- Manganese 1.1 mg 47%
- Selenium 15.1 µg 27%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 365 | 7.1 g | 79 g | 0.7 g |
| 1 × cup | 185 g | 675 | 13 g | 146 g | 1.2 g |
| 2 × cup | 370 g | 1351 | 26 g | 291 g | 2.4 g |
| ½ × cup | 92.5 g | 338 | 6.6 g | 73 g | 0.6 g |
| 3 × cup | 555 g | 2026 | 40 g | 437 g | 3.7 g |
| 4 × cup | 740 g | 2701 | 53 g | 582 g | 4.9 g |
Similar foods
- Regular long-grain white ricedry365 kcal / 100 g
- Pre-cooked or instant long-grain white riceenriched, dry380 kcal / 100 g
- Parboiled long-grain white ricedry374 kcal / 100 g
- Long-grain ricewhite, parboiled, enriched, dry374 kcal / 100 g
- Medium-grain white riceraw, enriched360 kcal / 100 g
- Short-grain white riceraw, unenriched358 kcal / 100 g
- White riceraw350 kcal / 100 g
- Polished riceraw360 kcal / 100 g
- Long-grained riceboiled, w/ salt113 kcal / 100 g
- Brown long-grain riceraw367 kcal / 100 g
Questions about Long-grain white rice
How much dry long-grain white rice should you cook per person?
Allow about 75 g dry rice per person for a side dish, or around 100 g for a larger serving. It swells as it cooks, so a modest-looking dry portion makes a generous mound.
Should you rinse long-grain white rice before cooking it?
Rinse it in a sieve under cold water, rubbing the grains gently, until the water runs mostly clear. This washes off loose surface starch and helps keep the cooked grains separate.
How do you cook long-grain white rice so it stays fluffy?
Put the rinsed rice in a pan with 1½ parts water to 1 part rice and a pinch of salt. Bring it to the boil, cover tightly, turn the heat very low and cook for 12 minutes; take it off the heat and leave it covered for 10 minutes, then fluff with a fork.
How should you store cooked long-grain white rice?
Cool it quickly, ideally within an hour, and put it in a covered container in the fridge. Use it within a day; don’t leave cooked rice standing at room temperature.
Can you reheat cooked rice?
Yes: reheat it only once, until it is steaming hot throughout. A splash of water helps loosen cold rice in a covered pan or microwave; stir it well so there are no cool patches.
What dishes can you make with long-grain white rice?
Its separate, firm grains work well in pilau, biryani and fried rice, and alongside curries, chilli or stews. For fried rice, chilled rice from the fridge is easier to stir-fry without turning mushy.
Can you use long-grain white rice instead of short-grain rice?
You can, but the result will be less sticky: long-grain rice stays separate, while short-grain rice clumps more readily. For sushi or rice pudding, short-grain rice is usually the better choice.
What is the difference between long-grain white rice and parboiled long-grain rice?
Parboiled rice is partly cooked in its husk before milling, which helps the grains stay firm and separate after cooking. It is a useful choice for dishes that need rice to hold its shape, such as salads or pilau.
Source: USDA FoodData Central 168877 · per 100 g · carbohydrate per EU label, fibre excluded
