🍚 Dry white rice provides 365 kcal per 100g uncooked. Cooked white rice (boiled in water) provides approximately 130 kcal per 100g.
Source: USDA FoodData Central · Dry, Unenriched · Data verified by CaloriesCalc
* % Daily Value based on a 2,000 kcal diet.
Note: Dry uncooked provides 365 kcal per 100g (dry uncooked). Values above are for cooked (130 kcal/100g).
| Nutrient | Amount | % Daily Value | Bar |
|---|---|---|---|
| Manganese | 0.47mg | 20% | |
| Folate | 58µg | 15% | |
| Thiamine (B1) | 0.16mg | 13% | |
| Selenium | 7.5µg | 14% | |
| Niacin (B3) | 1.5mg | 9% | |
| Phosphorus | 43mg | 3% | |
| Magnesium | 12mg | 3% | |
| Zinc | 0.49mg | 4% | |
| Potassium | 35mg | 1% | |
| Iron | 0.2mg | 1% |
| Weight | Calories | Carbs | Protein | Fiber |
|---|
Net carbs cooked: 27.8g/100g. GI=73. Dry: 365 kcal/100g. Cooling converts starch to resistant starch, lowering glycemic impact.
White rice is the primary calorie source for over half the world's population. Its long shelf life, neutral flavour, easy digestibility, and reliable energy make it essential in Asian, African, and Latin American cuisines. Populations consuming large amounts of white rice often show normal weight and longevity — demonstrating that overall diet quality matters more than any single food.
When cooked rice is cooled for 12+ hours, some starch undergoes retrogradation to form resistant starch. Research found adding coconut oil before cooking and cooling overnight increased resistant starch 10×, potentially reducing absorbed calories by 50-60%. Reheating partially reverses this but some resistant starch persists, lowering the glycemic impact.
White rice GI ~73 causes rapid blood sugar rises. This can be substantially reduced: eat cold or reheated (more resistant starch), pair with protein and fat, choose parboiled or long-grain varieties (GI ~65), and use smaller portions. The glycemic load of a typical serving is manageable in a balanced meal.
White rice's removal of bran eliminates phytic acid, lectins, and antinutrients that can irritate the gut. For IBS, inflammatory bowel disease, illness recovery, or sensitive digestion, white rice is often the best-tolerated carbohydrate. Its simplicity is a genuine advantage for many people.
Nutrition values from USDA FoodData Central. Not medical advice.