What are the Nutritional Facts about White Rice?
November 1, 2026 | by Sravani Pathakamuri | Posted in Nutrition Facts
White rice is a widely consumed staple food that provides carbohydratesfor energy. It also containssmall amounts of protein and several Bvitamins and minerals. Its nutritional value depends on thevarietyand whether it is enriched or fortified.
🍚 Nutritional facts of white rice
Serving size: 100 g cooked white rice
130 kcal
Approximate calories
Carbohydrates: 28.2 g
Protein: 2.7 g
Fat: 0.3 g
Fiber: 0.4 g
Water: 68 g
These figures are for plain, cooked, unenriched white rice without added oil, butter, or salt.
Vitamins and minerals (per 100 g cooked)
| Nutrient | Approximate amount |
|---|---|
| Potassium | 35 mg |
| Magnesium | 12 mg |
| Phosphorus | 43 mg |
| Iron | 0.2 mg |
| Zinc | 0.5 mg |
| Vitamin B1 (thiamin) | 0.02 mg |
| Vitamin B3 (niacin) | 0.4 mg |
| Folate (B9) | 3 µg |
Enriched or fortified rice may contain substantially higher amountsof iron and B vitamins.
Nutrition by serving size
For plain cooked white rice
| Portion | Calories | Carbohydrates |
|---|---|---|
| 100 g | 130 kcal | 28 g |
| 150 g | 195 kcal | 42 g |
| 1 cup (about 160 g) | 208 kcal | 45 g |
| 200 g | 260 kcal | 56 g |
| 300 g | 390 kcal | 85 g |
Actual values vary with rice variety and how much water it absorbsduring cooking.
Health Benefits of White Rice
1. Provides energy
Its carbohydrates supply glucose, which the brain,muscles, and other tissues use for energy.
2. Easy to Digest
White rice is relatively low in fiber and is often welltolerated by people with temporarydigestive discomfort.
3. Complements other Foods
Pairing rice with dal, beans, eggs, fish, paneer,curd, or vegetables adds protein, fiber,vitamins,and minerals to a meal.
Is white rice healthy or unhealthy?
White rice can absolutely be part of a healthy diet. However, ithas less fiber and generally fewermicronutrients than brown ricebecause the bran and germ are removed during processing.
- For weight loss: Watch the portion size and pair rice withprotein and vegetables.
- For diabetes: Rice is carbohydrate-rich and can raise bloodglucose. Moderate portions, balancedmeals, and individualglucose monitoring can help.
- For muscle building: Rice provides energy, but combineit with adequate protein.
- For everyday eating: Plain rice with dal, vegetables, and a proteinsource is generally more balancedthan a large serving of rice alone.
White rice vs. brown rice
| Feature | White rice | Brown rice |
|---|---|---|
| Calories per 100 g cooked | ~130 kcal | ~123 kcal |
| Carbohydrates | ~28 g | ~26 g |
| Fiber | ~0.4 g | ~1.6 g |
| Protein | ~2.7 g | ~2.7 g |
| Whole grain | No | Yes |
| Digestion | Often easier | More fiber |
Bottom line
White rice is primarily an energy source, not a high-protein orhigh-fiber food. A moderate servingcombined with dal, vegetables,and a protein-rich food can make a nutritious meal.