Rice · Oryza sativa

Rice, white, long-grain, regular, cooked

Nutrition facts per 100 g · edible portion

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38 forms & preparations

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Vegan Gluten-free Dairy-free

Dietary labels are inferred automatically from Rice, white, long-grain, regular, cooked's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.

130 kcal Calories

2.7 g Protein

10%

28.2 g Carbs

0.3 g Fat

Good nutrient density 25/100

How many beneficial nutrients Rice, white, long-grain, regular, cooked delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.

Caloric ratio

Where the calories in Rice, white, long-grain, regular, cooked come from — the split across carbs, fat & protein.

130 kcal / serving

89% from carbs

Carbs 89%

28.2 g per serving
Fat 2%

0.3 g per serving
Protein 9%

2.7 g per serving

What Rice, white, long-grain, regular, cooked is a good source of

Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).

Manganese21% Thiamin (B1)14% Folate (B9)14% Selenium14%

Full nutrition breakdown

Beneficial
Moderate
Limit
Neutral

Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.

Carbohydrates	Amount	% DV
Total Carbohydrate	28.2 g	10%
Dietary Fiber	0.4 g	1%
Total Sugars	0.1 g	—

Fats & Fatty Acids	Amount	% DV
Total Fat	0.3 g	0%
Saturated Fat	0.1 g	0%
Monounsaturated Fat	0.1 g	—
Polyunsaturated Fat	0.1 g	—
Omega-3 Fatty Acids	13.0 mg	—
Omega-6 Fatty Acids	62.0 mg	—
Butyric Acid	0.0 mg	—
Caproic Acid	0.0 mg	—
Caprylic Acid	0.0 mg	—
Capric Acid	0.0 mg	—
Lauric Acid	0.0 mg	—
Myristic Acid	2.0 mg	—
Palmitic Acid	69.0 mg	—
Stearic Acid	5.0 mg	—
Palmitoleic Acid	1.0 mg	—
Oleic Acid	87.0 mg	—
Gadoleic Acid	0.0 mg	—
Erucic Acid	0.0 mg	—
Linoleic Acid	62.0 mg	—
Arachidonic Acid	0.0 mg	—
Eicosapentaenoic Acid (EPA)	0.0 mg	—
Docosahexaenoic Acid (DHA)	0.0 mg	—

Protein & Amino Acids	Amount	% DV
Protein	2.7 g	5%
Histidine	63.0 mg	—
Isoleucine	116.0 mg	—
Leucine	222.0 mg	—
Lysine	97.0 mg	—
Methionine	63.0 mg	—
Phenylalanine	144.0 mg	—
Threonine	96.0 mg	—
Tryptophan	31.0 mg	—
Valine	164.0 mg	—
Alanine	156.0 mg	—
Arginine	224.0 mg	—
Aspartic Acid	253.0 mg	—
Cystine	55.0 mg	—
Glutamic Acid	524.0 mg	—
Glycine	122.0 mg	—
Proline	127.0 mg	—
Serine	141.0 mg	—
Tyrosine	90.0 mg	—

Vitamins	Amount	% DV
Vitamin A (RAE)	0.0 mcg	0%
Vitamin C	0.0 mg	0%
Vitamin D	0.0 mcg	0%
Vitamin E	0.0 mg	0%
Vitamin K	0.0 mcg	0%
Thiamin (B1)	0.2 mg	14%
Riboflavin (B2)	0.0 mg	1%
Niacin (B3)	1.5 mg	9%
Vitamin B6	0.1 mg	5%
Folate (B9)	58.0 mcg	14%
Vitamin B12	0.0 mcg	0%
Pantothenic Acid (B5)	0.4 mg	8%
Choline	2.1 mg	0%
Betaine	0.3 mg	—

Minerals	Amount	% DV
Calcium	10.0 mg	1%
Iron	1.2 mg	7%
Magnesium	12.0 mg	3%
Phosphorus	43.0 mg	3%
Potassium	35.0 mg	1%
Sodium	1.0 mg	0%
Zinc	0.5 mg	4%
Copper	0.1 mg	8%
Manganese	0.5 mg	21%
Selenium	7.5 mcg	14%
Fluoride	41.1 mcg	—

Sterols	Amount	% DV
Cholesterol	0.0 mg	0%
Phytosterols	~	—

Other	Amount	% DV
Alcohol	0.0 g	—
Caffeine	0.0 mg	—
Theobromine	0.0 mg	—
Ash	0.4 g	—

About Rice, white, long-grain, regular, cooked

Cooked white rice is the soft, fluffy, mild grain that serves as the foundation of meals across much of the world. Polished to remove the bran and germ, it's quick to cook, easy to digest and endlessly neutral — a blank base for whatever it's served with.

That polishing trims most of the fiber and many of the nutrients, leaving a grain built mainly on easily digested starch; enriched versions add back some B vitamins and iron. Cooked rice has soaked up water, so it's far lower in calories per 100 grams than the dry grain it started as.

What it lacks in fiber it makes up for in versatility, digestibility and value — a dependable staple that's most nutritious when balanced with protein, vegetables and the odd swap for a wholegrain like brown rice.

Nutrition data from USDA FoodData Central & FooDB. Values are per 100 g, edible portion.

Frequently asked questions

How many calories are in Rice, white, long-grain, regular, cooked?

There are 130 calories in 100 g of Rice, white, long-grain, regular, cooked, or about 205 calories in 1 cup (158 g).

How much protein is in Rice, white, long-grain, regular, cooked?

Rice, white, long-grain, regular, cooked contains 2.7 g of protein per 100 g.

How many carbs are in Rice, white, long-grain, regular, cooked?

Rice, white, long-grain, regular, cooked has 28.2 g of carbohydrates per 100 g.

How much fat is in Rice, white, long-grain, regular, cooked?

Rice, white, long-grain, regular, cooked provides 0.3 g of total fat per 100 g.

What is Rice, white, long-grain, regular, cooked a good source of?

Rice, white, long-grain, regular, cooked is an excellent source of Manganese (21% DV) and a good source of Thiamin (B1), Folate (B9) and Selenium (per 100 g). Daily Values are based on a 2,000-calorie diet.