Know what’s on your plate
Parboiled rice
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 358 kcal —
- Protein 8.2 g 16%
- Carbohydrate 78 g 28%
- Fat 1.2 g 2%
- Saturated fat 0.3 g 1%
- Fibre 0.9 g 3%
- Sugars 0 g —
- Sodium 1.8 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 0.05 mg 0%
- Vitamin K 0 µg 0%
- Thiamin (B1) 0.61 mg 51%
- Riboflavin (B2) 0.04 mg 3%
- Niacin (B3) 5 mg 31%
- Pantothenic acid (B5) 0.9 mg 18%
- Vitamin B6 0.4 mg 24%
- Biotin (B7) 3 µg 10%
- Folate (B9) 18 µg 5%
- Vitamin B12 0 µg 0%
- Choline 9.1 mg 2%
Minerals
- Calcium 130 mg 10%
- Iron 1.2 mg 7%
- Magnesium 35 mg 8%
- Phosphorus 171 mg 14%
- Potassium 150 mg 3%
- Zinc 1.7 mg 15%
- Copper 0.2 mg 22%
- Manganese 3.9 mg 170%
- Selenium 6 µg 11%
- Iodine 2.2 µg 1%
Similar foods
- Long-grain parboiled ricedried, uncooked362 kcal / 100 g
- Long-grain white parboiled riceuncooked347 kcal / 100 g
- Brown parboiled ricedry, uncle ben's370 kcal / 100 g
- Parboiled white riceraw361 kcal / 100 g
- Parboiled milled rice352 kcal / 100 g
- White ricepre-boiled, uncooked359 kcal / 100 g
- Riceboiled133 kcal / 100 g
- Brown riceraw348 kcal / 100 g
- Long-grain ricewhite, parboiled, unenriched, dry374 kcal / 100 g
- Polished riceraw360 kcal / 100 g
Questions about Parboiled rice
How do you cook parboiled rice so the grains stay separate?
Rinse it until the water is mostly clear, then simmer one part rice with about two parts water, covered, for 20–25 minutes. Take it off the heat and leave it covered for 5 minutes before fluffing with a fork.
Do you need to soak parboiled rice before cooking?
No: it is processed with steam before milling, so soaking is not needed. A quick rinse removes surface starch and any dust; the grains are naturally less prone to clumping than ordinary white rice.
How should you store cooked parboiled rice?
Cool it quickly, ideally within an hour, and refrigerate it in a shallow, covered container. Use it within 24 hours and reheat it only once, until steaming hot throughout.
What dishes work well with parboiled rice?
Its firm grains hold their shape in pilafs, fried rice and rice salads. It is also commonly used for jollof rice, where the grains cook in a seasoned tomato-and-pepper sauce.
Can you use parboiled rice instead of basmati?
Yes, especially in curries or rice bowls, but expect a firmer, less fragrant result: basmati is prized for its aroma and long, separate grains. Follow the parboiled rice cooking method rather than assuming the same timing as basmati.
How is parboiled rice made?
The rice is soaked and steamed while still in its husk, then dried and milled. This process pushes some nutrients from the outer layers into the grain and makes it firmer when cooked.
Does parboiled rice have more protein than white rice?
White rice has slightly more protein: 8.5 g per 100 g, compared with 8.2 g in parboiled rice.
Source: Frida (Denmark) 1271 · per 100 g · carbohydrate per EU label, fibre excluded
