Grains
White Rice
Overview
Why eat white rice?
Cooked white rice is a gentle, easy-to-digest source of carbohydrate that fuels muscles and brain, and in the United States it is usually enriched with added B vitamins and iron. A cup supplies about 205 calories along with folate, thiamin, niacin and selenium, though the bran and most of the fiber are milled away.
Good to know: White rice has very little fiber, just 0.63 g per cup, so pairing it with beans, vegetables or lean protein makes for a more filling, balanced plate.
Steady everyday energy
With 28.17 g of carbohydrate per 100 g and almost no fat, white rice gives the body its preferred fuel in a form that digests easily.
Enriched B vitamins
One cup delivers 153 µg of folate (38% DV) plus thiamin at 21% DV and niacin at 15% DV, nutrients that help convert food into usable energy.
Selenium and iron
A cup provides 11.85 µg of selenium (22% DV) and 1.9 mg of iron (11% DV), supporting antioxidant enzymes and oxygen transport in the blood.
Overview drafted with AI from USDA FoodData Central figures. For education, not medical advice.
Nutrition facts
What’s in white rice?
Calories
130kcal
Protein
2.7g
Carbs
28g
Fat
0.28g
Fiber
0.4g
Sugars
0.05g
Minerals
- Calcium10 mg1%
- Iron1.2 mg7%
- Magnesium12 mg3%
- Phosphorus43 mg3%
- Potassium35 mg1%
- Sodium1 mg0%
- Zinc0.49 mg4%
- Copper0.07 mg8%
- Selenium7.5 µg14%
Vitamins
- Vitamin E0.04 mg0%
- Thiamin (B1)0.16 mg14%
- Riboflavin (B2)0.01 mg1%
- Niacin (B3)1.5 mg9%
- Vitamin B60.09 mg5%
- Folate97 µg24%
% Daily Value is based on FDA reference amounts for adults. Bars cap at 100%.
Side by side, per 100 g
White Rice vs Brown Rice
| Nutrient | White Rice | Brown Rice |
|---|---|---|
| Calories | 130 kcal | 123 kcal |
| Protein | 2.7 g | 2.7 g |
| Fat | 0.28 g | 0.97 g |
| Saturated fat | 0.08 g | 0.26 g |
| Sugars | 0.05 g | 0.24 g |
| Fiber | 0.4 g | 1.6 g |
| Calcium | 10 mg | 3 mg |
| Iron | 1.2 mg | 0.56 mg |
| Magnesium | 12 mg | 39 mg |
| Potassium | 35 mg | 86 mg |
| Vitamin E | 0.04 mg | 0.17 mg |
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Source: USDA FoodData Central, “Rice, white, long-grain, regular, enriched, cooked” (SR Legacy, FDC ID 168878).View the USDA record ↗ (opens in a new tab).