Know what’s on your plate
White rice
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 350 kcal —
- Protein 7 g 14%
- Carbohydrate 78 g 28%
- Fat 0.8 g 1%
- Saturated fat 0.2 g 1%
- Fibre 1.5 g 5%
- Sugars 0.1 g —
- Sodium 2.3 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 0 µg 0%
- Vitamin C 0 mg 0%
- Vitamin D 0 µg 0%
- Vitamin K 0.1 µg 0%
- Thiamin (B1) 0.24 mg 20%
- Riboflavin (B2) 0.05 mg 4%
- Niacin (B3) 2.4 mg 15%
- Pantothenic acid (B5) 1.2 mg 24%
- Vitamin B6 0.16 mg 9%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 13.3 mg 1%
- Iron 1.9 mg 11%
- Magnesium 27.7 mg 7%
- Phosphorus 106 mg 8%
- Potassium 92.3 mg 2%
- Zinc 1.1 mg 10%
- Copper 0.18 mg 20%
- Manganese 1.1 mg 47%
- Selenium 9.4 µg 17%
- Iodine 6.5 µg 4%
Similar foods
- Steamed white ricechinese restaurant151 kcal / 100 g
- White rice flour366 kcal / 100 g
- Long-grain white riceregular, raw, enriched365 kcal / 100 g
- Medium-grain white riceraw, enriched360 kcal / 100 g
- Parboiled white riceraw361 kcal / 100 g
- Polished riceraw360 kcal / 100 g
- Long grain ricewhite, raw355 kcal / 100 g
- Riceboiled133 kcal / 100 g
- Milled riceraw356 kcal / 100 g
- Basmati riceraw351 kcal / 100 g
Questions about White rice
How much dry white rice should you cook per person?
Allow about 60–75 g dry rice per adult for a side dish, or around 90 g for a main meal. It roughly triples in weight as it cooks, so measure it dry.
How do you cook white rice so it comes out fluffy?
Rinse it in cold water until the water is mostly clear, then drain. Put one part rice and about one and a half parts water in a covered pan; bring to the boil, turn the heat very low and cook for 10–12 minutes, then leave covered for 5 minutes before fluffing.
Should you rinse white rice before cooking it?
Yes, rinsing removes loose surface starch and helps the grains stay separate. For risotto or rice pudding, skip the rinse: the starch helps make the finished dish creamy.
How long does cooked white rice keep in the fridge?
Cool it quickly, ideally within an hour, place it in a covered container and refrigerate. Use within 24 hours, and reheat only once until steaming hot throughout.
What dishes can you make with white rice?
Use it as a side for curry, chilli or stir-fried vegetables, or make fried rice, rice pudding or a rice salad. For fried rice, chill the cooked rice promptly and fry it thoroughly in a hot pan.
Is white rice the same as brown rice?
No. White rice has its bran and germ removed during milling, while brown rice keeps them, so brown rice has more fibre: 3 g per 100 g compared with 1.5 g in white rice.
Does white rice contain much protein?
It provides 7 g of protein per 100 g dry rice, but a serving is not a large source of protein. Pair it with beans, lentils, eggs, fish or tofu to make a more substantial meal.
Can you freeze cooked white rice?
Yes. Divide it into shallow portions, cool it quickly and freeze in airtight containers. Defrost in the fridge or reheat from frozen, adding a splash of water and stirring until steaming hot throughout.
Source: ANSES–Ciqual (France) 9100 · per 100 g · carbohydrate per EU label, fibre excluded
