Grain
raw enriched long-grain white rice.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
SERVING
CALORIES
365
PROTEIN
7.1g
CARBS
80g
FAT
0.66g
FIBER
1.3g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories365kcal—
Protein7.1g14%
Carbohydrates80g29%
Fiber1.3g5%
Sugar0.12g0%
Total fat0.66g1%
Saturated fat0.18g1%
Cholesterol0mg0%
Water11.6g—
MINERALS
Sodium5.0mg0%
Potassium115mg2%
Calcium28mg2%
Iron4.3mg24%
Magnesium25mg6%
Phosphorus115mg9%
Zinc1.1mg10%
Copper0.22mg24%
Manganese1.1mg47%
Selenium15.1µg27%
VITAMINS
Vitamin A0µg0%
Vitamin C0mg0%
Vitamin D0µg0%
Vitamin E0.11mg1%
Vitamin K0.10µg0%
Thiamin (B1)0.58mg48%
Riboflavin (B2)0.05mg4%
Niacin (B3)4.2mg26%
Pantothenic acid (B5)1.0mg20%
Vitamin B60.16mg9%
Folate (B9)231µg58%
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 cup185g
1 tablespoon11.6g
1 teaspoon3.9g
1 ml0.8g
1 liter770.8g
HEALTH BENEFITS
Why eat it.
- ✓Provides a quick source of energy due to its high carbohydrate content, which is easily digested and converted to glucose.
- ✓Enriched with essential nutrients like iron and B-vitamins (thiamin, niacin, and folic acid) that are added back after processing.
- ✓Low in fiber, making it gentle on the digestive system and suitable for individuals with certain gastrointestinal issues or during recovery from illness.
- ✓Naturally low in fat, cholesterol, and sodium, making it a versatile component of a heart-healthy diet when prepared simply.
COOKING TIPS
In the kitchen.
- 1Rinse the rice under cold running water until the water runs clear to remove excess surface starch, which helps prevent clumping and results in fluffier grains.
- 2Use a standard ratio of 1 part rice to 1.5-2 parts water or broth for cooking on the stovetop. Bring to a boil, then cover and reduce heat to a low simmer for 15-20 minutes.
- 3After cooking, let the rice rest off the heat, covered, for at least 5-10 minutes. This allows the steam to redistribute and finish cooking the grains evenly.
- 4For added flavor, toast the dry rice in a small amount of oil or butter for a few minutes before adding liquid, which imparts a nutty aroma.
STORAGE
Keep it fresh.
- Store in a cool, dark, and dry place in an airtight container to protect it from moisture, pests, and odors.
- When stored properly, raw white rice has a very long shelf life and can last almost indefinitely, though for best quality, it is recommended to use within two years.
FAQ
Frequently asked questions.
Is enriched long-grain white rice healthy?
Yes, it is a healthy source of quick energy and essential nutrients. Because it is enriched, it provides important B-vitamins and iron that are often lost during the milling process, and its low-fiber content makes it very easy to digest.
How many calories and carbohydrates are in 100g of raw white rice?
100g of raw enriched long-grain white rice contains approximately 365 calories and 79.95g of carbohydrates. It is a high-carb food that serves as an efficient fuel source for the body.
Is white rice gluten-free?
Yes, all natural varieties of rice, including long-grain white rice, are naturally gluten-free. It is a safe staple for individuals with celiac disease or non-celiac gluten sensitivity.
Should I wash enriched rice before cooking?
While washing rice removes surface starch for fluffier grains, it is generally recommended not to wash enriched rice. Rinsing can wash away the powdered vitamins and minerals added during the enrichment process.
Is white rice keto-friendly?
No, white rice is not keto-friendly. With nearly 80g of carbohydrates per 100g of raw rice, it is too high in carbs to fit within the strict limits of a ketogenic diet.
How do you cook long-grain white rice?
The standard method is using a 1:2 ratio of rice to water. Bring the water to a boil, stir in the rice, cover with a tight lid, and simmer on low heat for 15 to 18 minutes until the water is fully absorbed.
What does 'enriched' mean for white rice?
Enrichment means that nutrients lost during processing—specifically iron, thiamin, niacin, and folic acid—have been added back to the rice. This ensures the final product has a similar or better micronutrient profile compared to the original grain.
How long does raw white rice last?
Raw white rice has a nearly indefinite shelf life if stored correctly. Unlike brown rice, which contains natural oils that can spoil, white rice stays fresh for years when kept in a cool, dry, and airtight environment.
Is white rice good for an upset stomach?
Yes, white rice is excellent for digestive recovery. Being low in fiber and easily digestible, it is a primary component of the BRAT diet (Bananas, Rice, Applesauce, Toast) used to soothe the gastrointestinal system.
Can I substitute long-grain white rice with short-grain rice?
You can, but the texture will change significantly. Long-grain rice stays fluffy and separate when cooked, whereas short-grain rice contains more starch and becomes sticky or creamy, which is better for sushi or risotto.
