Food guide

Medium-Grain White Rice

Medium-Grain White Rice is a staple grain, bread or cereal that supplies everyday energy.

Whole GrainsPlant-Based

Medium-Grain White Rice, a nutrient-dense whole grains food, photographed on a plain linen surface

Nutrition per 100 g

Standardised to 100 g of medium-grain white rice for fair comparison. Typical serving: 100 g — 130 kcal per 100 g serving.

Nutrition information for Medium-Grain White Rice
Nutrient	Per 100 g	Per serving (100 g)	Per 100 kcal
Energy	130 kcal	130 kcal	100 kcal
Protein	2.4 g	2.4 g	1.8 g
Carbohydrate	28.6 g	28.6 g	22 g
Fat	0.2 g	0.2 g	0.2 g
Fibre	0 g	0 g	0 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of medium-grain white rice, with a typical serving and FDA Daily Value for adults.

Micronutrients for Medium-Grain White Rice
Nutrient	Per 100 g	Per serving (100 g)	% DV
Vitamins
Vitamin A	0 µg	0 µg	0%
Vitamin C	0 mg	0 mg	0%
Vitamin D	0 µg	0 µg	0%
Thiamin	0.02 mg	0.02 mg	2%
Riboflavin	0.016 mg	0.016 mg	1%
Niacin	0.4 mg	0.4 mg	3%
Vitamin B6	0.05 mg	0.05 mg	3%
Folate	2 µg	2 µg	<1%
Vitamin B12	0 µg	0 µg	0%
Pantothenic acid	0.41 mg	0.41 mg	8%
Minerals
Calcium	3 mg	3 mg	<1%
Iron	0.2 mg	0.2 mg	1%
Magnesium	13 mg	13 mg	3%
Phosphorus	37 mg	37 mg	3%
Potassium	29 mg	29 mg	<1%
Sodium	0 mg	0 mg	0%
Zinc	0.42 mg	0.42 mg	4%
Copper	0.038 mg	0.038 mg	4%
Manganese	0.38 mg	0.38 mg	17%

Source: USDA FoodData Central — Rice, white, medium-grain, cooked, unenriched

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat medium-grain white rice?

A commonly eaten food that can sit in a balanced pattern when portions are honest.
Medium-Grain White Rice is a staple grain, bread or cereal that supplies everyday energy.

How to include it

Use in the usual way for this food, and keep an eye on the stated serving.
Typical pairing ideas: Beans, Eggs, Vegetables.

Things to consider

Preparation and added fat, salt or sugar change the numbers more than the raw food does.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.

Plant-Based

White Rice, cooked

The world's most widely eaten staple grain: mild, cheap and easy to digest.

kcal: 130
protein: 2.7 g
fibre: 0.4 g

per 100 g · Typical serving: 100 g cooked

Oats, a nutrient-dense fibre-rich food, photographed on a plain linen surface

Fibre-RichWhole Grains

Oats, dry

A whole grain with beta-glucan soluble fibre and a low cost per serving.

kcal: 380
protein: 13.4 g
fibre: 10 g

per 100 g · Typical serving: 50 g dry

Plant-Based

White Bread

Everyday refined-wheat loaf, usually fortified with iron and B vitamins.

kcal: 263
protein: 9 g
fibre: 2.7 g

per 100 g · Typical serving: 2 slices (60 g)

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