Grain
cooked enriched long-grain white rice.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
SERVING
CALORIES
130
PROTEIN
2.7g
CARBS
28.2g
FAT
0.28g
FIBER
0.40g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories130kcal—
Protein2.7g5%
Carbohydrates28.2g10%
Fiber0.40g1%
Sugar0.05g0%
Total fat0.28g0%
Saturated fat0.08g0%
Cholesterol0mg0%
Water68.4g—
MINERALS
Sodium1.0mg0%
Potassium35mg1%
Calcium10mg1%
Iron1.2mg7%
Magnesium12mg3%
Phosphorus43mg3%
Zinc0.49mg4%
Copper0.07mg8%
Manganese0.47mg20%
Selenium7.5µg14%
VITAMINS
Vitamin A0µg0%
Vitamin C0mg0%
Vitamin D0µg0%
Vitamin E0.04mg0%
Vitamin K0µg0%
Thiamin (B1)0.16mg13%
Riboflavin (B2)0.01mg1%
Niacin (B3)1.5mg9%
Pantothenic acid (B5)0.39mg8%
Vitamin B60.09mg5%
Folate (B9)58µg14%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup158g
1 tablespoon9.9g
1 teaspoon3.3g
1 ml0.7g
1 liter658.3g
HEALTH BENEFITS
Why eat it.
- ✓Provides a quick and easily digestible source of energy from carbohydrates.
- ✓Enriched with essential B vitamins, such as folic acid, niacin, and thiamin, which support metabolism and cell function.
- ✓Naturally low in fat and sodium, making it a suitable component of a heart-healthy diet.
- ✓Being gluten-free, it is a safe grain option for individuals with celiac disease or gluten sensitivity.
COOKING TIPS
In the kitchen.
- 1To reheat cooked rice, add a splash of water or broth, cover, and microwave or steam until heated through to restore moisture and prevent dryness.
- 2Use cold, day-old cooked rice for making fried rice. The chilled, drier grains separate easily and will not clump together or become mushy in the wok.
- 3Incorporate leftover cooked rice into soups, stews, or casseroles to add body and texture.
- 4For a quick dessert, simmer cooked rice with milk, sugar, and spices like cinnamon or cardamom to create a simple rice pudding.
STORAGE
Keep it fresh.
- Refrigerate leftover cooked rice in an airtight container within 2 hours of cooking and consume within 3-4 days to prevent the growth of Bacillus cereus bacteria.
- For longer storage, freeze cooked rice in portion-sized, freezer-safe bags or containers for up to 6 months. Reheat without thawing for best results.
FAQ
Frequently asked questions.
Is cooked enriched long-grain white rice healthy?
Yes, it is a healthy source of quick energy and essential B vitamins like folic acid, niacin, and thiamin. While it is lower in fiber than brown rice, it is naturally low in fat and sodium, making it a heart-healthy carbohydrate choice.
How many calories and carbs are in 100g of cooked white rice?
A 100g serving of cooked enriched long-grain white rice contains approximately 130 calories and 28.17g of carbohydrates. It also provides about 2.69g of protein and a negligible 0.28g of fat.
Is enriched white rice gluten-free?
Yes, white rice is naturally gluten-free. It is a safe and common staple for individuals with celiac disease or gluten sensitivities, providing a reliable source of energy without the risk of gluten exposure.
What does 'enriched' mean in white rice?
Enrichment is the process of adding back specific nutrients that were lost during the milling process. In the case of white rice, this typically includes iron and B vitamins like thiamin, niacin, and folic acid to improve its nutritional value.
Is white rice keto-friendly or low-carb?
No, white rice is not keto-friendly. With over 28g of carbohydrates per 100g serving, it is a high-carb food that would likely exceed the daily carbohydrate limits of a ketogenic or strict low-carb diet.
How long does cooked white rice last in the refrigerator?
Cooked white rice can be stored in an airtight container in the refrigerator for 3 to 4 days. It is important to cool the rice quickly after cooking to prevent the growth of harmful bacteria like Bacillus cereus.
Can you freeze cooked white rice?
Yes, cooked white rice freezes exceptionally well. Store it in freezer-safe bags or containers for up to 6 months; when reheating, add a teaspoon of water per cup of rice to help it regain its fluffy texture.
What is the best way to cook long-grain white rice?
The most common method is the absorption method using a 2:1 ratio of water to rice. Simmer the rice covered for 15-18 minutes, then remove from heat and let it steam for 5 minutes before fluffing with a fork.
Can diabetics eat enriched white rice?
Diabetics can eat white rice, but should monitor portion sizes because it has a high glycemic index which can cause blood sugar spikes. Pairing it with fiber-rich vegetables, healthy fats, and lean protein can help slow the absorption of glucose.
Is cooked white rice vegan and vegetarian?
Yes, cooked white rice is both vegan and vegetarian as it is a plant-based grain. It is a versatile base for many plant-based meals, though you should ensure it is not cooked with animal-derived broths or fats if following a strict vegan diet.
