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White rice (medium-grain)


White rice is a type of rice that has had its husk, bran, and germ removed, leaving only the starchy endosperm. It is a staple food in many parts of the world, including Asia and the Middle East. White rice is also a good source of many important nutrients, making it a valuable addition to a healthy diet.

One of the biggest benefits of white rice is that it is a good source of carbohydrates. Carbohydrates are an essential source of energy for the body, and white rice is a particularly good source of simple carbohydrates, which provide a quick boost of energy. White rice is also a good source of vitamins and minerals, including vitamin B3, magnesium, and phosphorus. Additionally, white rice is a good source of fiber, which can help to promote healthy digestion and can also help to lower cholesterol levels.

One potential drawback of white rice is that it can be high in calories. A single serving of white rice contains around 205 calories, which is more than many other types of grains. This can make white rice a less-than-ideal choice for people who are trying to lose weight or who are watching their calorie intake. Additionally, some people may be allergic to rice or may have sensitivities to it, which can cause symptoms such as hives or digestive problems.

Overall, white rice is a nutritious and delicious food that offers many health benefits. While it is high in calories, it can still be a healthy choice when consumed in moderation as part of a balanced diet. It is important to choose high-quality white rice and to read the ingredient labels carefully to check for added sugars or other potentially harmful ingredients.

White rice (medium-grain) is a food in the "Cereals" category and it is high in carbohydrates. It is a food with a high energy density: 100g provide about 18% of the recommended daily energy intake. White rice (medium-grain) as a high content of , which is why its daily consumption should be limited. White rice (medium-grain) is rich in minerals and vitamins. The most present mineral is Phosphorus (P) and in 100g it contains enough Manganese (Mn) to provide 47% of the daily requirement. The most common vitamin is Niacin (B3) and in 100g it contains enough Pantothenic acid (B5) to provide 26% of the daily requirement.

Glycemic Index: 75/100 (high)

( ! ) This information is for educational purposes only and is not intended to replace the advice of your doctor or other health care provider. We encourage you to discuss any questions or concerns you may have with your provider.

Nutrition Facts (100g)

Energy 360 kcal
1506 kJ
Water 12.9 g
13 ml
Protein 6.61 g 13%
Carbohydrate 79.3 g 29%
Sugars 1 g 2%
Fiber 1 g 4%
Fat 0.58 g 1%
Saturated 2 0.157 g (of recommended max) 1%
Monounsatured 0.181 g 0%
Polyunsatured 0.155 g 1%

2 A maximum of 20g of saturated fat per day is recommended


Calcium (Ca) 9 mg 1%
Iron (Fe) 1 mg 6%
Magnesium (Mg) 35 mg 8%
Phosphorus (P) 108 mg 9%
Potassium (K) 86 mg 2%
Sodium (Na) 1 mg 0%
Zinc (Zn) 1.16 mg 11%
Copper (Cu) 0.11 mg 12%
Manganese (Mn) 1.1 mg 48%


Thiamin (B1) 0.07 mg 6%
Riboflavin (B2) 0.048 mg 4%
Niacin (B3) 1.6 mg 10%
Pantothenic acid (B5) 1.34 mg 27%
Pyridoxine (B6) 0.145 mg 9%
Folate (B9) 0.009 mg 2%

Data analysis

Macronutrients relative proportion

This graph shows the relative percentage of each macronutrient in relation to the one most present. White rice (medium-grain) is high in carbohydrates.

Carbohydrates: 91.7%
Fats: 0.7%
Proteins: 7.6%

Vitamins relative proportion

This graph shows the percentage of each vitamin in relation to the one most present. The most abundant vitamin is Niacin (B3). Niacin (B3) is a water soluble vitamin. This means that it is easily absorbed by the body and any excess is removed. Niacin (B3) helps maintain healthy skin and nerves and it helps lower cholesterol levels.

This graph shows the amount of each vitamin (green area) in relation to the recommended daily intake (gray line).

Minerals relative proportion

This graph shows the percentage of each mineral in relation to the one most present. The most abundant mineral is Phosphorus (P). Phosphorus (P) is labeled as macromineral because the body needs it in high amount. Phosphorus (P) helps the body keep healthy bones and teeth, and maintain acid-base balance.

This graph shows the amount of each mineral (green area) in relation to the recommended daily intake (gray line).

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Fruit Vegetables Meat Dairy Eggs Bread Superfood Legumes Cereals Nuts and Seeds Seafood Other Spices and Herbs
Macronutrients Carbohydrate Fat Protein Water Fiber
Vitamins Thiamin (B1) Riboflavin (B2) Niacin (B3) Pantothenic Acid (B5) Pyridoxine (B6) Folate (B9) Cobalamine (B12) Ascorbic Acid (C) Vitamin A Vitamin K Vitamin E Vitamin D
Minerals Calcium (Ca) Iron (Fe) Magnesium (Mg) Phosphorus (P) Potassium (K) Sodium (Na) Zinc (Zn) Copper (Cu) Manganese (Mn) Iodine (I) Selenium (Se) Fluoride (F)
Amino acids Arginine Histidine Lysine Aspartic Acid Glutamic Acid Serine Threonine Asparagine Glutamine Cysteine Selenocysteine Glycine Proline Alanine Isoleucine Leucine Methionine Phenylalanine Tryptophan Tyrosine Valine