Grain
cooked salted 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
Sodium382mg17%
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 gluten-free, making it a safe option for individuals with celiac disease or gluten sensitivity.
- ✓Low in fat and sodium (before salting), contributing to a heart-healthy diet when consumed as part of a balanced meal.
COOKING TIPS
In the kitchen.
- 1To achieve fluffy, separate grains, rinse the rice under cold water before cooking to remove excess surface starch.
- 2For enhanced flavor, cook the rice in broth (vegetable, chicken, or beef) instead of water and add aromatics like a bay leaf or a smashed garlic clove.
- 3After cooking, let the rice stand, covered and off the heat, for 10-15 minutes. This allows the steam to distribute evenly, resulting in a better texture.
- 4To reheat leftover rice, add a splash of water or broth to the rice and cover it before microwaving or steaming to restore moisture and prevent dryness.
STORAGE
Keep it fresh.
- Refrigerate leftover cooked rice in an airtight container within two hours of cooking. Consume within 3-4 days to minimize the risk of foodborne illness.
- For longer storage, freeze cooked rice in a single layer on a baking sheet, then transfer to a freezer-safe bag. It can be stored for up to 2 months.
FAQ
Frequently asked questions.
Is cooked salted 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 lower in fiber than brown rice, the enrichment process replaces many lost nutrients, making it an easily digestible and nutritious carbohydrate source.
How many calories and carbohydrates are in 100g of this rice?
A 100g serving of cooked salted enriched long-grain white rice contains approximately 130 calories and 28.17g of carbohydrates. It also provides 2.69g of protein and a very low fat content of 0.28g.
Is white rice gluten-free?
Yes, white rice is naturally gluten-free. This makes it a safe and excellent energy source for individuals with celiac disease or those who have a gluten sensitivity.
What does 'enriched' mean for white rice?
Enrichment is the process of adding back specific nutrients that were lost during the milling process. Enriched white rice has added iron and B vitamins (thiamin, niacin, and folic acid) to improve its nutritional profile compared to non-enriched white rice.
Is white rice keto-friendly?
No, white rice is not keto-friendly. Because it contains over 28g of carbohydrates per 100g serving, it is too high in carbs for a standard ketogenic diet, which typically limits daily carb intake to under 50g.
How long does cooked white rice last in the refrigerator?
Cooked white rice should be stored in an airtight container and kept in the refrigerator for no more than 3 to 4 days. To ensure safety, cool the rice quickly after cooking before placing it in the fridge.
Can I freeze cooked white rice?
Yes, cooked white rice freezes very well for up to 6 months. To maintain quality, store it in airtight freezer bags and add a splash of water when reheating to help the grains regain their moisture and fluffy texture.
Is white rice vegan?
Yes, white rice is a plant-based grain and is naturally vegan. When prepared with only water, salt, and oil or vegan butter, it is suitable for a vegan diet.
How do you safely reheat cooked white rice?
Reheat rice until it is steaming hot all the way through to ensure food safety. It is best to add a small amount of water or broth and cover the dish while reheating in the microwave or on the stove to prevent the rice from drying out.
Is white rice good for weight loss?
White rice can be part of a weight loss plan if consumed in controlled portions. Since it is low in fat and provides 130 calories per 100g, it is best paired with high-fiber vegetables and lean proteins to increase satiety and manage overall calorie intake.
