White rice
100 g raw
359 kcal
Boiled, 100 g
130 kcal
Protein, fat and carbs per 100 g
- Protein
- 7 g
- Fat
- 1 g
- Carbs
- 80.3 g
- Fiber
- 0.2 g
- Sugar
- 0.1 g
How cooking changes it
Per 100 g of cooked food. Yield is how many grams of cooked food 100 g raw makes: grains absorb water, meat loses it, and some vitamins break down.
| Method | Yield | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|---|
| Raw | 100% | 359 kcal | 7 g | 1 g | 80.3 g |
| Soaked | 150% | 239 kcal | 4.7 g | 0.7 g | 53.5 g |
| Boiled | 276% | 130 kcal | 2.6 g | 0.4 g | 29.1 g |
| Steamed | 250% | 144 kcal | 2.8 g | 0.4 g | 32.1 g |
Vitamins and minerals per 100 g
Percent of the daily value for an adult woman aged 19–50. The calculator works out your own.
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin E | 0.11 mg | 1% |
| Vitamin K | 0.1 mcg | 0% |
| Vitamin B1 (thiamine) | 0.07 mg | 6% |
| Vitamin B2 (riboflavin) | 0.08 mg | 7% |
| Vitamin B3 (niacin) | 1.4 mg | 10% |
| Vitamin B6 (pyridoxine) | 0.06 mg | 5% |
| Vitamin B9 (folate) | 8 mcg | 2% |
| Choline | 5.8 mg | 1% |
| Calcium | 4.5 mg | 0% |
| Iron | 0.14 mg | 1% |
| Magnesium | 26.5 mg | 9% |
| Phosphorus | 108 mg | 15% |
| Potassium | 82.3 mg | 3% |
| Sodium | 0.46 mg | 0% |
| Zinc | 1.4 mg | 17% |
| Selenium | 6.6 mcg | 12% |
| Copper | 0.21 mg | 23% |
| Manganese | 0.98 mg | 54% |
How much do you need?
Work out your daily targets and log this food in your diary — cooking method included.
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Similar foods
Data: USDA FoodData Central, record “Rice, white, long grain, unenriched, raw”.