| Nutritional value per 100 g (3.5 oz) | |
|---|---|
| Energy | 544 kJ (130 kcal) |
| Carbohydrates | 28.59 g |
| - Dietary fiber | 0.3 g |
| Fat | 0.21 g |
| - saturated | 0.057 g |
| - monounsaturated | 0.065 g |
| - polyunsaturated | 0.056 g |
| Protein | 2.38 grams |
| Water | 68.61 g |
| Vitamin A equiv. | 0 μg (0%) |
| Thiamine (vit. B1) | 0.167 mg (15%) |
| Riboflavin (vit. B2) | 0.016 mg (1%) |
| Niacin (vit. B3) | 1.835 mg (12%) |
| Vitamin B6 | 0.05 mg (4%) |
| Folate (vit. B9) | 2 μg (1%) |
| Vitamin B12 | 0 μg (0%) |
| Vitamin C | 0 mg (0%) |
| Calcium | 3 mg (0%) |
| Iron | 1.49 mg (11%) |
| Magnesium | 13 mg (4%) |
| Phosphorus | 37 mg (5%) |
| Potassium | 29 mg (1%) |
| Sodium | 0 mg (0%) |
| Zinc | 0.42 mg (4%) |
| Percentages are relative to US recommendations for adults. Source: USDA Nutrient Database |
|
White rice is the name given to milled rice that has had its husk, bran, and germ removed. This alters the flavour, texture and appearance of the rice and helps prevent spoilage and extend its storage life. After milling, the rice is polished, resulting in a seed with a bright, white, shiny appearance.
The polishing process removes important nutrients. A diet based on unenriched white rice leaves people vulnerable to the neurological disease beriberi, due to a deficiency of thiamine (vitamin B1). White rice is often enriched with some of the nutrients stripped from it during its processing.[1] Enrichment of white rice with B1, B3, and iron is required by law in the United States.
At various times, starting in the 19th century, brown rice and wild rice have been advocated as healthier alternatives.[2] The bran in brown rice contains significant dietary fiber and the germ contains many vitamins and minerals. (See whole grain.)
As with all natural foods, the precise nutritional composition of rice varies slightly depending on the variety, soil conditions, environmental conditions and types of fertilizers.
Typically 100 g of uncooked rice produces around 240-260 g of cooked grains.