Nutrients, compounds and studied health goals side by side. Every figure is per 100 g of the USDA reference entry for that food, so the columns are directly comparable.
Per 100 g. A dash means no value is recorded for that food, which is not the same as zero.
| Per 100 g | White rice |
|---|---|
Macronutrients | |
| Calorieskcal | 36518% DV |
| Proteing | 7.1314% DV |
| Total fatg | 0.661% DV |
| Carbohydrateg | 8029% DV |
| Fibreg | 1.35% DV |
| Total sugarsg | 0.12 |
| Waterg | 11.6 |
Fats | |
| Saturated fatg | 0.181% DV |
| Monounsaturated fatg | 0.206 |
| Polyunsaturated fatg | 0.177 |
| Cholesterolmg | 00% DV |
| EPA (omega-3)g | 0 |
| DHA (omega-3)g | 0 |
| DPA (omega-3)g | 0 |
| Linoleic acid (omega-6)g | 0.146 |
Vitamins | |
| Vitamin Aµg | 00% DV |
| Vitamin Cmg | 00% DV |
| Vitamin Dµg | 00% DV |
| Vitamin Emg | 0.111% DV |
| Vitamin Kµg | 0.10% DV |
| Thiamin (B1)mg | 0.076% DV |
| Riboflavin (B2)mg | 0.0494% DV |
| Niacin (B3)mg | 1.610% DV |
| Pantothenic acid (B5)mg | 1.0120% DV |
| Vitamin B6mg | 0.16410% DV |
| Folateµg | 82% DV |
| Vitamin B12µg | 00% DV |
| Cholinemg | 5.81% DV |
Minerals | |
| Calciummg | 282% DV |
| Ironmg | 0.84% DV |
| Magnesiummg | 256% DV |
| Phosphorusmg | 1159% DV |
| Potassiummg | 1152% DV |
| Sodiummg | 50% DV |
| Zincmg | 1.0910% DV |
| Coppermg | 0.2224% DV |
| Manganesemg | 1.0947% DV |
| Seleniumµg | 15.127% DV |
Other | |
| Beta-caroteneµg | 0 |
| Alpha-caroteneµg | 0 |
| Lycopeneµg | 0 |
| Lutein + zeaxanthinµg | 0 |
| Caffeinemg | 0 |
| Ashg | 0.64 |
How prominent each compound is in the food. Whole-food compound quantities are not reliably measurable, so these are levels rather than amounts.
| Compound | White rice |
|---|---|
| Resistant starchFermentable carbohydrate | Present |
Where each food has at least one claim on file. Being listed says research exists, not how strong it is — open a food to see the evidence rating and citations.
| Health goal | White rice |
|---|---|
| Blood Sugar & Metabolic Health | Yes |
| Gut & Digestive Health | Yes |
| Muscle & Physical Performance | Yes |
Room for 1 more food on your plan.
Nutrient values are per 100 g of the USDA reference entry named on this page and vary with variety, growing conditions, storage and preparation.