White Rice

AI-written summary · every figure here is per 100 g. For servings, set the calculator and read the Nutrition Facts above.

White Rice: Nutritional Analysis

Overview

White rice provides a moderate calorie content at 130 kcal per 1 cup serving, primarily deriving its energy from carbohydrates, which constitute 28.17 g, or approximately 10% of the daily value. The macronutrient profile is low in fat, with only 0.28 g present, and offers a modest amount of protein at 2.69 g, equating to 5% of the daily value. This food item is characterized by its low fiber content, providing just 0.4 g, which limits its potential for promoting satiety. In terms of micronutrients, white rice is a source of certain B vitamins, particularly thiamin (B1) at 14% of the daily value and folate (B9) at 15%. It also contains small amounts of minerals such as iron and manganese, both of which are important for various physiological functions. However, the overall nutrient density may be considered limited due to the low levels of dietary fiber and protein, which may affect its role in a balanced diet.

Per 100 g of the food (not per serving)

Nutrient	Amount	% Daily Value	Status
Thiamin (B1)	0.163 mg	14%	Moderate
Folate (B9)	58 mcg	15%	Above Average
Manganese	0.472 mg	21%	Above Average
Iron	1.2 mg	7%	Moderate
Calcium	10 mg	1%	Low
Magnesium	12 mg	3%	Low
Potassium	35 mg	1%	Low
Zinc	0.49 mg	4%	Low

Potential Benefits

• Thiamin (B1): This vitamin is essential for energy metabolism and may support overall energy levels.
• Folate (B9): Folate is important for DNA synthesis and can support cellular health, particularly in pregnant individuals.
• Manganese: This trace mineral plays a role in bone formation and antioxidant defense, contributing to overall metabolic health.

Potential Concerns

• Low fiber: With only 0.4 g of dietary fiber, white rice may not promote digestive health or prolonged satiety effectively.
• Low protein: The protein content is relatively low at 2.69 g, which may not sufficiently contribute to daily protein needs.
• Calorie density: While moderate in calories, the carbohydrate focus may lead to rapid increases in blood sugar levels if consumed in large quantities.

Medication Considerations

No major medication-related concerns are apparent from the provided nutrition data alone. Individual responses may vary depending on ingredients, formulation, and medical history.

Allergens & Sensitivities

Ingredient-level allergen risk cannot be confirmed from nutrition data alone.

Verdict

White rice is strongest in providing carbohydrates and certain B vitamins, particularly thiamin and folate. However, it is limited by low levels of dietary fiber and protein, which may affect its role in a balanced diet. This food may serve well as an energy source in meals but should be complemented with protein and fiber-rich foods for better nutritional balance.