Know what’s on your plate
Rice
Calories & nutrition facts
boiled
Nutrition facts
Per 100 g% DV- Calories 133 kcal —
- Protein 3.5 g 7%
- Carbohydrate 28 g 10%
- Fat 0.4 g 1%
- Saturated fat 0 g 0%
- Fibre 0.8 g 3%
- Sugars 0 g —
- Sodium 2 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 mg 0%
- Vitamin K 0 µg 0%
- Thiamin (B1) 0 mg 0%
- Riboflavin (B2) 0 mg 0%
- Niacin (B3) 0.11 mg 1%
- Pantothenic acid (B5) 0.08 mg 2%
- Vitamin B6 0.02 mg 1%
- Biotin (B7) 0 µg 0%
- Folate (B9) 5.8 µg 1%
- Vitamin B12 0.03 µg 1%
- Choline 2.1 mg 0%
Minerals
- Calcium 7.8 mg 1%
- Iron 0.08 mg 0%
- Magnesium 4.8 mg 1%
- Phosphorus 30 mg 2%
- Potassium 26 mg 1%
- Zinc 0.71 mg 6%
- Copper 0.07 mg 8%
- Manganese 0.35 mg 15%
- Selenium 0 µg 0%
- Iodine 0 µg 0%
Similar foods
- White riceraw350 kcal / 100 g
- Steamed white ricechinese restaurant151 kcal / 100 g
- Sushi riceboiled173 kcal / 100 g
- Rice noodlescooked108 kcal / 100 g
- Boiled ricewith vegetable stock142 kcal / 100 g
- Arroz386 kcal / 100 g
- Noodleboiled103 kcal / 100 g
- Yamboiled120 kcal / 100 g
- Pastaboiled137 kcal / 100 g
- Milletboiled139 kcal / 100 g
Questions about Rice
Should you rinse rice before cooking it?
Rinse it in a sieve under cold water, stirring with your fingers, until the water runs nearly clear; this removes loose starch and helps the grains stay separate. Skip rinsing for risotto, where starch helps make the dish creamy.
How do you cook rice so it comes out fluffy?
For long-grain white rice, use one part rice to two parts water by volume. Bring to the boil, cover and simmer gently for about 12 minutes, then turn off the heat and leave it covered for 10 minutes before fluffing with a fork.
How should you store cooked rice safely?
Cool it quickly, ideally within an hour, and refrigerate it in a shallow, covered container. Eat it within 24 hours and reheat it only once, until steaming hot throughout.
What goes well with rice, and which dishes use it?
Rice pairs well with curries, stir-fries, grilled fish and beans. It is the base for dishes such as biryani, paella, risotto and rice pudding; the type of rice matters, so use short-grain rice for risotto and a firm long-grain rice for many pilafs.
Can you use leftover rice for fried rice?
Yes: chilled rice is less sticky and fries more evenly than freshly cooked rice. Spread freshly cooked rice out to cool quickly, refrigerate it promptly, then stir-fry it straight from the fridge until piping hot.
Is brown rice more nutritious than white rice?
Brown rice has more fibre: 1.8 g per 100 g, compared with 0.8 g in rice. It also has a chewier texture and usually takes longer to cook.
Does rice contain much protein?
Rice is mainly a source of carbohydrate, rather than protein: a 100 g portion has 3.5 g of protein. Pair it with foods such as lentils, eggs, tofu or fish for a more substantial meal.
Source: Frida (Denmark) 1973 · per 100 g · carbohydrate per EU label, fibre excluded
