Know what’s on your plate
Medium-grain white rice
Calories & nutrition facts
raw, enriched
Nutrition facts
Per 100 g% DV- Calories 360 kcal —
- Protein 6.6 g 13%
- Carbohydrate 78 g 28%
- Fat 0.6 g 1%
- Saturated fat 0.2 g 1%
- Fibre 1.4 g 5%
- Sodium 1 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%
- Thiamin (B1) 0.58 mg 48%
- Riboflavin (B2) 0.05 mg 4%
- Niacin (B3) 5.1 mg 32%
- Pantothenic acid (B5) 1.3 mg 27%
- Vitamin B6 0.15 mg 9%
- Folate (B9) 231 µg 58%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 9 mg 1%
- Iron 4.4 mg 24%
- Magnesium 35 mg 8%
- Phosphorus 108 mg 9%
- Potassium 86 mg 2%
- Zinc 1.2 mg 11%
- Copper 0.11 mg 12%
- Manganese 1.1 mg 48%
- Selenium 15.1 µg 27%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 360 | 6.6 g | 78 g | 0.6 g |
| 1 × cup | 195 g | 702 | 13 g | 152 g | 1.1 g |
| 2 × cup | 390 g | 1404 | 26 g | 304 g | 2.3 g |
| ½ × cup | 97.5 g | 351 | 6.4 g | 76 g | 0.6 g |
| 3 × cup | 585 g | 2106 | 39 g | 456 g | 3.4 g |
| 4 × cup | 780 g | 2808 | 52 g | 608 g | 4.5 g |
Similar foods
- Long-grain white riceregular, raw, enriched365 kcal / 100 g
- Short-grain white riceraw, unenriched358 kcal / 100 g
- Long-grain ricewhite, parboiled, enriched, dry374 kcal / 100 g
- White riceraw350 kcal / 100 g
- Pre-cooked or instant long-grain white riceenriched, dry380 kcal / 100 g
- Regular long-grain white ricedry365 kcal / 100 g
- Polished riceraw360 kcal / 100 g
- Brown medium-grain riceraw362 kcal / 100 g
- Medium-grain brown ricedry362 kcal / 100 g
- White rice flourunenriched366 kcal / 100 g
Questions about Medium-grain white rice
How do you cook medium-grain white rice so it stays separate?
Rinse it until the water runs mostly clear, then use one measure of rice to one and a half measures of water. Bring to the boil, cover and simmer gently for 15–18 minutes; take it off the heat and leave it covered for 10 minutes before fluffing.
Do you need to rinse medium-grain white rice before cooking?
Rinsing removes loose surface starch, which can make the cooked grains less sticky. Swirl the rice in cold water and drain it several times, until the water is mostly clear.
Can you use medium-grain white rice for sushi?
Yes. Its grains cling together when cooked, making it suitable for sushi rolls and nigiri; rinse it well and season the cooked rice with rice vinegar, sugar and salt while it is still warm.
What dishes are made with medium-grain white rice?
It works well in rice pudding, paella and dishes where you want tender grains that hold together. For sushi, use it with seasoned rice vinegar; for paella, cook it in the seasoned stock without stirring.
How should you store cooked medium-grain white rice?
Cool it quickly, ideally within an hour, and refrigerate it in a covered container. Use it within a day, and reheat it only once until piping hot throughout; freeze portions promptly if you will not eat them in time.
Can you freeze cooked medium-grain white rice?
Yes. Divide it into meal-sized portions, cool quickly and freeze in airtight containers; reheat from frozen until piping hot, with a splash of water to loosen the grains.
How is medium-grain white rice different from short-grain white rice?
Medium-grain rice is usually less clingy than short-grain rice, though both become tender and somewhat sticky. Short-grain rice has more fibre per 100 g: 2.8 g compared with 1.4 g in medium-grain white rice.
Source: USDA FoodData Central 168879 · per 100 g · carbohydrate per EU label, fibre excluded
