Wheat Biscuit
Cheese Cake
White Rice
White rice is the most common type of rice worldwide. It has a mild flavor and soft texture when cooked, making it a versatile staple in many cuisines.
200
1 cup, cooked
(160 grams)
CAL
D
Nutri-Score
Refined grain with the bran and germ removed making it lower in fiber and some nutrients compared to brown rice.
Value per 100 grams & per cup (160gr):
130 kcal | 200 kcal
Protein
2.5 grams | 4 grams
Fats
0.2 grams | 0.3 gram
Carbohydrates
30 grams | 45 grams
Fiber
0.5 grams | 0.5 gram
Vitamins & Nutrients
- Iron: Supports oxygen transport in blood.
- Folate (Vitamin B9): Important for DNA synthesis and cell growth.
- Thiamine (Vitamin B1): Helps convert food into energy.
- Niacin (Vitamin B3): Supports metabolism and skin health.
Satiety and Feelings
White rice is quick to digest and provides fast energy but has low fiber, so it may not keep you full for long.
What does 100 g look like?
About ½ cup uncooked white rice (loose grains).
What does 2000 | 2500 calories look like?
Approximately 6 cups uncooked (1.2 kg / 2.64 lbs).
Daily Value per 100 gams %
Did you know?
White rice is milled and polished to remove the husk, bran, and germ, making it softer but lowering its fiber and nutrient content.
Many countries enrich white rice with vitamins and minerals like folate and iron to prevent nutrient deficiencies.
White rice has been cultivated for over 9,000 years, making it one of the world’s oldest staple foods.
In some cultures, throwing rice at weddings symbolizes fertility and prosperity.
The word “rice” comes from the Greek word “oryza”, which traveled through Latin and Old French to English.
White rice was historically a symbol of wealth and status in some Asian societies because milling removed the bran and germ.
Rice farming has shaped entire civilizations, including the rise of the Yangtze River Valley culture in China.
- There are many varieties of white rice, including long-grain, medium-grain, and short-grain, as well as specialty types like Basmati and Jasmine.
Drawbacks ⚠️
Low in fiber, which can lead to faster digestion and blood sugar spikes.
Polishing removes many vitamins and minerals, though enrichment helps restore some nutrients.
Overreliance on white rice without diverse diet may lead to nutrient deficiencies.
