Grain
raw milled rice.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
SERVING
CALORIES
356
PROTEIN
7.9g
CARBS
78.2g
FAT
0.52g
FIBER
2.8g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories356kcal—
Protein7.9g16%
Carbohydrates78.2g28%
Fiber2.8g10%
Sugar0.69g1%
Total fat0.52g1%
Saturated fat0.18g1%
Trans fat0g—
Cholesterol0mg0%
Water9.9g—
MINERALS
Sodium2.3mg0%
Potassium108mg2%
Calcium7.5mg1%
Iron0.65mg4%
Magnesium19.3mg5%
Phosphorus96mg8%
Zinc1.2mg11%
Copper0.23mg26%
Manganese0.73mg32%
Selenium1.0µg2%
VITAMINS
Vitamin A0µg0%
Vitamin C0mg0%
Vitamin D0µg0%
Vitamin E0.06mg0%
Vitamin K1.5µg1%
Thiamin (B1)0.05mg4%
Riboflavin (B2)0.05mg4%
Niacin (B3)1.7mg11%
Pantothenic acid (B5)0.57mg11%
Vitamin B60.12mg7%
Biotin (B7)0.60µg2%
Folate (B9)9.3µg2%
%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 oz28.4g
1 lb453.6g
1 ml0.8g
1 liter781.1g
HEALTH BENEFITS
Why eat it.
- ✓Provides a quick source of energy due to its high carbohydrate content, which is easily digestible.
- ✓Naturally gluten-free, making it a safe staple for individuals with celiac disease or gluten sensitivity.
- ✓Low in fat, cholesterol, and sodium, which can be beneficial for cardiovascular health.
- ✓Gentle on the digestive system because the fibrous bran has been removed, making it suitable for those with digestive issues or during illness recovery.
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, more separate grains.
- 2Use a typical water-to-rice ratio of 1.5:1 or 2:1, but adjust based on the specific type of rice (e.g., long-grain vs. short-grain).
- 3After cooking, let the rice rest, covered and off the heat, for 5-10 minutes. This allows steam to redistribute evenly for a better texture.
- 4For enhanced flavor, cook the rice in broth (vegetable, chicken, etc.) instead of water, or add aromatics like a bay leaf or a smashed garlic clove to the cooking liquid.
STORAGE
Keep it fresh.
- Store in a cool, dry, and dark place in an airtight container to protect it from moisture, pests, and odors.
- For long-term storage (beyond one year), place the airtight container in a freezer to prevent spoilage and insect infestation.
FAQ
Frequently asked questions.
Is raw milled rice healthy?
Yes, raw milled rice is a healthy source of quick energy due to its high carbohydrate content. It is low in fat, sodium, and cholesterol, and because the fibrous bran is removed, it is exceptionally gentle on the digestive system.
How many calories and carbs are in raw milled rice?
Per 100g, raw milled rice contains approximately 356.36 calories and 78.24g of carbohydrates. It also provides about 7.94g of protein and a very low fat content of 0.52g.
Is raw milled rice gluten-free?
Yes, raw milled rice is naturally gluten-free. This makes it a safe and reliable staple food for individuals with celiac disease or those with non-celiac gluten sensitivities.
Is raw milled rice good for weight loss?
While it is low in fat, milled rice is high in simple carbohydrates and has a higher glycemic index than whole grains. For weight loss, it is best consumed in controlled portions and paired with high-fiber vegetables and lean proteins.
How do you cook raw milled rice?
Rinse the rice thoroughly to remove excess starch. Use a standard ratio of 1 part rice to 2 parts water, bring to a boil, then cover and simmer on low heat for 15 to 20 minutes until the water is fully absorbed and the grains are tender.
How should raw milled rice be stored?
Store raw milled rice in a cool, dry place in an airtight container to protect it from moisture, dust, and pests. Unlike brown rice, which contains oils that can spoil, milled white rice can last almost indefinitely if kept properly dry.
What is the difference between raw milled rice and brown rice?
Milled rice has had its outer husk, bran, and germ removed, resulting in a whiter color and softer texture. This process makes it easier to digest and gives it a longer shelf life, though it contains less fiber than brown rice.
Is raw milled rice keto-friendly?
No, raw milled rice is not keto-friendly. It is very high in carbohydrates (78.24g per 100g), which would likely exceed the daily carb limit required to maintain a state of ketosis.
What does raw milled rice taste like?
It has a very mild, neutral, and slightly sweet flavor. Its subtle taste makes it a versatile base that absorbs the flavors of the spices, sauces, and proteins it is cooked with.
Can diabetics eat raw milled rice?
Diabetics can eat milled rice, but they should do so with caution. Because it is low in fiber and high in carbs, it can cause a rapid spike in blood sugar; it is recommended to choose smaller portions and pair it with fiber-rich foods to slow glucose absorption.
