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White Rice

Rice, white, with carrots and dark green vegetables, NS as to fat

Nutrition Facts

Serving sizeper 100g
Amount per serving
Calories124
% Daily Value
  • Total Fat 2,44 g3%
  • Saturated Fat 0,36 g2%
  • Trans Fat —
  • Cholesterol 0 mg0%
  • Sodium 193 mg8%
  • Total Carbohydrate 22,49 g8%
  • Dietary Fiber 0,9 g3%
  • Total Sugars 0,62 g
  • Protein 2,38 g5%
  • Vitamin D 0 µg0%
  • Calcium 17 mg1%
  • Iron 1,01 mg6%
  • Potassium 91 mg2%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
100g of Rice, white contains 124 kcal calories, 2,38g protein, and 51µg folate (b9) per USDA FoodData Central.

Calorie breakdown

How calories are distributed across macronutrients

121kcal
  • Protein8%(10 kcal)
  • Carbs74%(90 kcal)
  • Fat18%(22 kcal)

Nutrient density

48/ 100

Meets ≥10% Daily Value for 6 of 28 nutrients

Moderate nutrient density

Use White Rice in your next meal plan

Melio can build a complete week of meals around White Rice (or any food in our database), tailored to your macro goals and dietary preferences.

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Category: Cereal Grains and Pasta

Low sugarLow fatZero cholesterolVeganVegetarian
Potassium : Sodium ratio0.5 : 1
poor
  • White Rice has a potassium-to-sodium ratio of 0.5:1, which is considered poor for blood-pressure support.

Full nutrient breakdown

per 100g
Macronutrients▾
Macronutrients
NutrientAmount% DV
Calories

Total food energy released when the food is metabolized, expressed in kilocalories per 100 grams.

Also known as: Calories, kcal

124 kcal6%
Protein

Macronutrient made of amino acids; essential for building and repairing tissue, enzymes, and hormones.

2,38 g5%
Carbohydrates

Total carbohydrates, including sugars, starches, and fiber. The body's primary energy source.

Also known as: Carbohydrates

22,49 g8%
Total fat

Sum of all dietary fats (saturated, monounsaturated, polyunsaturated, and trans). A concentrated energy source and carrier of fat-soluble vitamins.

Also known as: Total Lipid, Fat

2,44 g3%
Fiber

Indigestible plant carbohydrate that supports digestive health, blood sugar regulation, and satiety.

Also known as: Dietary Fiber

0,9 g3%
Sugars

Simple carbohydrates, both naturally occurring (e.g. in fruit or milk) and added. Quickly absorbed for energy.

Also known as: Total Sugars

0,62 g—
Minerals▾
Minerals
NutrientAmount% DV
Sodium

Electrolyte that regulates fluid balance and nerve signaling. Most dietary sodium comes from salt; excess intake raises blood pressure.

Also known as: Salt (as Na)

193 mg8%
Potassium

Electrolyte that supports nerve function, muscle contraction, and healthy blood pressure.

91 mg2%
Calcium

Mineral essential for bone and teeth structure, muscle contraction, and blood clotting.

17 mg1%
Magnesium

Mineral involved in more than 300 enzymatic reactions, including energy production and muscle function.

13 mg3%
Phosphorus

Mineral that works with calcium to form bones and is a component of DNA and ATP.

43 mg3%
Iron

Mineral required for oxygen transport in hemoglobin and for energy metabolism.

1,01 mg6%
Zinc

Trace mineral essential for immune function, wound healing, and protein synthesis.

0,44 mg4%
Copper

Trace mineral involved in iron metabolism, connective tissue formation, and antioxidant defense.

0,06 mg7%
Selenium

Trace mineral that supports thyroid function and antioxidant systems via selenoproteins.

5,8 µg11%
Fat detail▾
Fat detail
NutrientAmount% DV
Saturated fat

Fat type typically solid at room temperature. High intake is associated with elevated LDL cholesterol.

Also known as: Saturated Fatty Acids, SFA

0,36 g2%
Monounsaturated fat

Fat with one double bond in its fatty-acid chain. Common in olive oil and avocados; linked to heart-health benefits.

Also known as: Monounsaturated Fatty Acids, MUFA

0,99 g—
Polyunsaturated fat

Fat with multiple double bonds, including essential omega-3 and omega-6 fatty acids.

Also known as: Polyunsaturated Fatty Acids, PUFA

0,9 g—
Cholesterol

Waxy sterol found in animal foods. The body also makes its own; dietary cholesterol has a limited effect on blood levels for most people.

0 mg0%
EPA (Omega-3)

Eicosapentaenoic acid, a long-chain omega-3 fatty acid found in fatty fish; supports cardiovascular and inflammatory balance.

Also known as: Eicosapentaenoic Acid

0 g—
DHA (Omega-3)

Docosahexaenoic acid, a long-chain omega-3 fatty acid concentrated in fish; important for brain and eye health.

Also known as: Docosahexaenoic Acid

0 g—
DPA (Omega-3)

Docosapentaenoic acid, an intermediate omega-3 fatty acid found alongside EPA and DHA in marine foods.

Also known as: Docosapentaenoic Acid

0 g—
Vitamins▾
Vitamins
NutrientAmount% DV
Vitamin A

Fat-soluble vitamin essential for vision, immune function, and cell growth. Measured as Retinol Activity Equivalents.

Also known as: Retinol Activity Equivalents, RAE

104 µg12%
Retinol

Preformed vitamin A found in animal foods; the active form used directly by the body.

0 µg—
Vitamin C

Water-soluble antioxidant vitamin required for collagen synthesis, immune function, and iron absorption.

Also known as: Ascorbic Acid

9,9 mg11%
Vitamin D

Fat-soluble vitamin that regulates calcium absorption and bone health. Also produced in the skin from sunlight.

Also known as: Calciferol

0 µg0%
Vitamin E

Fat-soluble antioxidant that protects cell membranes from oxidative damage.

Also known as: Alpha-Tocopherol, Tocopherol

0,58 mg4%
Vitamin K

Fat-soluble vitamin essential for blood clotting and bone metabolism.

Also known as: Phylloquinone, Menaquinone

16,2 µg13%
Thiamin (B1)

B-vitamin required for carbohydrate metabolism and nervous-system function.

Also known as: Vitamin B1, Thiamine

0,14 mg11%
Riboflavin (B2)

B-vitamin involved in energy production and cellular function via the coenzymes FAD and FMN.

Also known as: Vitamin B2

0,03 mg2%
Niacin (B3)

B-vitamin that contributes to DNA repair and energy metabolism through its coenzymes NAD and NADP.

Also known as: Vitamin B3, Nicotinic Acid

1,24 mg8%
Vitamin B6

B-vitamin involved in amino-acid metabolism, neurotransmitter synthesis, and hemoglobin formation.

Also known as: Pyridoxine

0,11 mg6%
Folate (B9)

B-vitamin essential for DNA synthesis and cell division; particularly important in early pregnancy.

Also known as: Vitamin B9, Folic Acid, Folacin

51 µg13%
Vitamin B12

B-vitamin required for red blood cell formation and nervous-system health. Found almost exclusively in animal foods.

Also known as: Cobalamin

0 µg0%
Choline

Essential nutrient used to make cell membranes and the neurotransmitter acetylcholine.

4,9 mg1%
Antioxidants & carotenoids▾
Antioxidants & carotenoids
NutrientAmount% DV
Beta-carotene

Also known as: Beta-Carotene, Provitamin A

1 019 µg—
Alpha-carotene

Also known as: Alpha-Carotene

457 µg—
Beta-cryptoxanthin

Also known as: Beta-Cryptoxanthin

0 µg—
Lycopene0 µg—
Lutein + zeaxanthin

Also known as: Lutein + Zeaxanthin

169 µg—
Other▾
Other
NutrientAmount% DV
Water

Water content of the food. Foods high in water tend to be lower in energy density and support hydration.

71,73 g—
Caffeine

Naturally occurring stimulant found in coffee, tea, cocoa, and some soft drinks. Acts on the central nervous system.

0 mg—
Theobromine0 mg—
Alcohol0 g—

Compare 86 USDA variants

Variants of Rice, white, long-grain, regular, raw, enriched cataloged in USDA FoodData Central, with calories and macros per 100 g.
VariantFDC IDCaloriesProtein (g)Carbs (g)Fat (g)
Rice, white, long-grain, regular, raw, enriched1688773657,1800,7
Rice, white, long-grain, regular, enriched, cooked1688781302,728,20,3
Rice, white, medium-grain, raw, enriched1688793606,679,30,6
Rice, white, medium-grain, enriched, cooked1688801302,428,60,2
Rice, white, short-grain, enriched, uncooked1688813586,579,20,5
Rice, white, short-grain, enriched, cooked1688821302,428,70,2
Rice, white, glutinous, unenriched, uncooked1688833706,881,70,6
Rice, white, medium-grain, cooked, unenriched1689301302,428,60,2
Rice, white, short-grain, raw, unenriched1689313586,579,20,5
Rice, white, short-grain, cooked, unenriched1689321302,428,70,2
Rice, white, long-grain, regular, cooked, unenriched, with salt1689351302,728,20,3
Rice, white, long-grain, parboiled, enriched, dry1697073747,580,91
Rice, white, long-grain, parboiled, enriched, cooked1697081232,926,10,4
Rice, white, long-grain, precooked or instant, enriched, dry1697093807,882,30,9
Rice, white, long-grain, precooked or instant, enriched, prepared1697101242,226,80,5
Rice, white, glutinous, unenriched, cooked16971197221,10,2
Rice, white, steamed, Chinese restaurant1697121513,233,90,3
Rice, white, long-grain, regular, cooked, enriched, with salt1697531302,728,20,3
Rice, white, long-grain, regular, raw, unenriched1697563657,1800,7
Rice, white, long-grain, regular, unenriched, cooked without salt1697571302,728,20,3
Rice, white, long-grain, parboiled, unenriched, dry1697583747,580,91
Rice, white, long-grain, parboiled, unenriched, cooked1697591232,926,10,4
Rice, white, medium-grain, raw, unenriched1697603606,679,30,6
Rice, white, cooked, NS as to fat27084031292,7280,3
Rice, white, cooked, made with oil27084041512,627,23,1
Rice, white, cooked, made with butter27084051472,627,22,6
Rice, white, cooked, made with margarine27084061422,627,22,1
Rice, white, cooked, fat added, NS as to fat type27084071482,627,22,8
Rice, white, cooked, no added fat27084081292,7280,3
Rice, white, cooked, glutinous2708422962210,2
Rice, white, cooked with fat, Puerto Rican style27084322002,831,96,3
Rice, white, with corn, NS as to fat27089961342,625,22,5
Rice, white, with corn, no added fat27089971172,625,80,4
Rice, white, with corn, fat added27089981342,625,22,5
Rice, white, with peas, NS as to fat27089991333,2242,4
Rice, white, with peas, no added fat27090001163,324,60,3
Rice, white, with peas, fat added27090011333,2242,4
Rice, white, with carrots, NS as to fat27090021232,222,62,4
Rice, white, with carrots, no added fat27090031062,223,10,3
Rice, white, with carrots, fat added27090041232,222,62,4
Rice, white, with peas and carrots, NS as to fat27090051282,723,32,5
Rice, white, with peas and carrots, no added fat27090061112,823,80,3
Rice, white, with peas and carrots, fat added27090071282,723,32,5
Rice, white, with tomatoes and/or tomato-based sauce, NS as to fat2709008107219,42,2
Rice, white, with tomatoes and/or tomato-based sauce, no added fat270900991219,80,3
Rice, white, with tomatoes and/or tomato-based sauce, fat added2709010107219,42,2
Rice, white, with dark green vegetables, NS as to fat27090111252,622,22,5
Rice, white, with dark green vegetables, no added fat27090121072,722,70,3
Rice, white, with dark green vegetables, fat added27090131252,622,22,5
Rice, white, with carrots and tomatoes and/or tomato-based sauce, NS as to fat27090141142,120,92,3
Rice, white, with carrots and tomatoes and/or tomato-based sauce, no added fat2709015982,121,30,3
Rice, white, with carrots and tomatoes and/or tomato-based sauce, fat added27090161142,120,92,3
Rice, white, with dark green vegetables and tomatoes and/or tomato-based sauce, NS as to fat27090171152,320,82,3
Rice, white, with dark green vegetables and tomatoes and/or tomato-based sauce, no added fat2709018992,321,20,3
Rice, white, with dark green vegetables and tomatoes and/or tomato-based sauce, fat added27090191152,320,82,3
Rice, white, with carrots and dark green vegetables, NS as to fatcurrent27090201242,422,52,4
Rice, white, with carrots and dark green vegetables, no added fat27090211072,4230,3
Rice, white, with carrots and dark green vegetables, fat added27090221242,422,52,4
Rice, white, with carrots, dark green vegetables, and tomatoes and/or tomato-based sauce, NS as to fat27090231152,320,82,3
Rice, white, with carrots, dark green vegetables, and tomatoes and/or tomato-based sauce, no added fat27090241012,321,80,3
Rice, white, with carrots, dark green vegetables, and tomatoes and/or tomato-based sauce, fat added27090251182,321,42,4
Rice, white, with other vegetables, NS as to fat27090261242,322,72,4
Rice, white, with other vegetables, no added fat27090271072,423,20,3
Rice, white, with other vegetables, fat added27090281242,322,72,4
Rice, white, with lentils, NS as to fat27090291505,521,44,8
Rice, white, with lentils, fat added27090301505,521,44,8
Rice, white, with lentils, no added fat27090311155,822,40,3
Rice, white, with cheese and/or cream based sauce, NS as to fat27090921665,2207
Rice, white, with cheese and/or cream based sauce, no added fat27090931525,320,45,2
Rice, white, with cheese and/or cream based sauce, fat added27090941665,2207
Rice, white, with gravy, NS as to fat27090951172203
Rice, white, with gravy, no added fat2709096102220,41,1
Rice, white, with gravy, fat added27090971172203
Rice, white, with soy-based sauce, NS as to fat2709098117221,52,2
Rice, white, with soy-based sauce, no added fat27090991012,121,90,3
Rice, white, with soy-based sauce, fat added2709100117221,52,2
Rice, white, with vegetables, cheese and/or cream based sauce, NS as to fat27091101464,718,65,7
Rice, white, with vegetables, cheese and/or cream based sauce, no added fat27091111344,818,94,2
Rice, white, with vegetables, cheese and/or cream based sauce, fat added27091121464,718,65,7
Rice, white, with vegetables and gravy, NS as to fat27091131072,218,62,4
Rice, white, with vegetables and gravy, no added fat2709114952,218,90,9
Rice, white, with vegetables and gravy, fat added27091151072,218,62,4
Rice, white, with vegetables, soy-based sauce, NS as to fat27091161062,219,81,8
Rice, white, with vegetables, soy-based sauce, no added fat2709117942,220,10,3
Rice, white, with vegetables, soy-based sauce, fat added27091181062,219,81,8
Rice, white, cooked, as ingredient27107881302,5290,4

Fatty acid profile

Breakdown of fats per 100 grams

2,2 g
  • Saturated16%(0,36 g)
  • Monounsaturated44%(0,99 g)
  • Polyunsaturated40%(0,9 g)

Household serving sizes

g
10205 1 cup
172 g
90000 Quantity not specified
129 g

Methodology

  • Moisture change: 0%

Notes

  • broccoli and/or spinach
  • peppers and/or onions

Frequently asked questions about White Rice

How many calories in White Rice?

White Rice contains 124 kcal per 100 grams, sourced from USDA FoodData Central.

How much sodium is in White Rice?

White Rice contains 193 mg sodium and 0 mg cholesterol per 100 grams, per USDA FoodData Central.

What are the macros in White Rice?

Per 100 grams, White Rice contains 2.38 g protein, 22.49 g carbohydrates, and 2.44 g total fat.

Is White Rice good for keto or low-carb?

White Rice has 22.5 g carbs per 100 g — typically not a keto or low-carb staple.

Where does White Rice nutrition data come from?

Nutrition data for White Rice is sourced from USDA FoodData Central (FDC ID 2709020). Browse the underlying record at https://fdc.nal.usda.gov/fdc-app.html#/food-details/2709020/nutrients.

Diet compatibility

  • Low sugarUnder 5 g of total sugars per 100 g, including naturally occurring sugars.
  • Low fatUnder 3 g of total fat per 100 g, the FDA threshold for "low fat" on packaged foods.
  • Zero cholesterolContains no measurable cholesterol per 100 g; fits heart-health eating patterns that cap dietary cholesterol.
  • VeganContains no animal-derived ingredients per USDA categorization and is compatible with a fully plant-based diet.
  • VegetarianFits a lacto-ovo vegetarian pattern: plant foods plus dairy and eggs. Excludes meat, poultry, and seafood.

Foods that pair well with White Rice

Complementary ingredients from related USDA categories — useful starting points when planning a meal around White Rice.

3 meal ideas using White Rice

Starter templates matched to White Rice's nutrient profile. Open the meal-plan generator to turn any of these into a full recipe with shopping list.

  • Breakfast

    Plant-based breakfast with white Rice

    A warm bowl of oats with white Rice, a spoon of almond butter, and seasonal fruit — entirely plant-based and ready in under ten minutes.

  • Lunch

    Plant-based lunch with white Rice

    A warm grain bowl with white Rice, chickpeas, seasonal greens, and lemon-tahini dressing — filling, colourful, and entirely plant-based.

  • Dinner

    Simple dinner with white Rice

    Pair white Rice with a lean protein and roasted seasonal vegetables for a weekday dinner that comes together in under 30 minutes.

Where does this data come from?

Nutrient values are sourced from the USDA FoodData Central database — the U.S. Department of Agriculture's authoritative reference for food composition. Values are averaged across multiple samples to give you a representative reading per 100 grams of edible portion.

Data sourced from USDA FoodData Central (FDC ID: 2709020), accessed 2022-10-28.

Published: 2022-10-28

More foods in Cereal Grains and Pasta

Use White Rice in your next meal plan

Melio can build a complete week of meals around White Rice (or any food in our database), tailored to your macro goals and dietary preferences.

Create a meal plan
White Rice: 0 mg Cholesterol per 100g + recipes | План харчування