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White Rice Nutrition Facts: Is White Rice Good for You?
Cooked, enriched white rice is a source of carbohydrates for energy and is very low in fat, sugar, and sodium. Due to the enrichment process, it is high in the B vitamin folate and the mineral manganese, and is a good source of selenium and thiamin. It contains very little dietary fiber, and its nutritional value depends on portion size and what other foods are eaten with it as part of a balanced meal.
Per 100 g · Rice, white, long-grain, regular, enriched, cooked
What stands out in white rice
- High in folate. A 100-gram serving of this cooked white rice provides 97 micrograms of folate, which is 24% of the Daily Value (DV). This is due to the enrichment process.
- High in manganese. This rice is also high in manganese, with 0.47 milligrams per 100 grams. This amount supplies 21% of the Daily Value.
- Good source of selenium and thiamin. White rice is a good source of selenium, providing 14% of the DV per 100 grams. It also supplies 14% of the DV for the B vitamin thiamin.
- Very low in fat and sugar. This rice contains almost no fat, with just 0.28 grams per 100 grams, and is very low in sugar, with only 0.05 grams.
What to keep in mind
- White rice is very low in dietary fiber, providing just 0.4 grams, or 1% of the Daily Value, per 100-gram serving. It is primarily a source of carbohydrates, with about 28 grams per 100 grams.
White Rice nutrition facts per 100 g
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Calories | 130 kcal | – |
| Protein | 2.7 g | 5% |
| Total fat | 0.28 g | 0% |
| Saturated fat | 0.08 g | 0% |
| Monounsaturated fat | 0.09 g | – |
| Polyunsaturated fat | 0.08 g | – |
| Cholesterol | 0 mg | 0% |
| Carbohydrate | 28.2 g | 10% |
| Dietary fiber | 0.4 g | 1% |
| Total sugars | 0.05 g | – |
| Water | 68.4 g | – |
| Sodium | 1 mg | 0% |
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Potassium | 35 mg | 1% |
| Calcium | 10 mg | 1% |
| Iron | 1.2 mg | 7% |
| Magnesium | 12 mg | 3% |
| Phosphorus | 43 mg | 3% |
| Zinc | 0.49 mg | 4% |
| Copper | 0.07 mg | 8% |
| Manganese | 0.47 mg | 21% |
| Selenium | 7.5 mcg | 14% |
| Vitamin A (RAE) | 0 mcg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 mcg | 0% |
| Vitamin E | 0.04 mg | 0% |
| Vitamin K | 0 mcg | 0% |
| Thiamin (B1) | 0.16 mg | 14% |
| Riboflavin (B2) | 0.01 mg | 1% |
| Niacin (B3) | 1.5 mg | 9% |
| Vitamin B6 | 0.09 mg | 5% |
| Folate (DFE) | 97 mcg | 24% |
| Vitamin B12 | 0 mcg | 0% |
| Choline | 2.1 mg | 0% |
% Daily Value uses the FDA Daily Values for adults and children 4 years and older. Highlighted rows are 20% DV or more per 100 g. A dash means no Daily Value is set.
White Rice by portion
The nutrition data is based on a 100-gram serving, which is about two-thirds of a cup. A standard serving of 1 cup (158 g) of this cooked white rice contains 205 calories, 44.6 grams of carbohydrates, and 4.3 grams of protein. This portion size is very low in fat (0.4 g), sugar (0.1 g), and fiber (0.6 g).
| USDA portion | Weight | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|---|
| 1 cup | 158 g | 205 | 4.3 g | 44.6 g | 0.6 g | 0.4 g |
How white rice compares with other grain foods
Compared to 17 other grain foods on this site, this cooked white rice ranks as one of the lowest in dietary fiber (18th), protein (15th), fat (17th), and magnesium (17th). Per 100 grams, it has more calories (130 kcal) than cooked quinoa (120 kcal), barley (123 kcal), and brown rice (123 kcal). It also has less fiber (0.4 g) than brown rice (1.6 g), quinoa (2.8 g), and barley (3.8 g). Quinoa provides more protein (4.4 g) than the 2.7 grams found in this white rice.
| Per 100 g | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|
| White Rice | 130 | 2.7 g | 28.2 g | 0.4 g | 0.28 g |
| Brown Rice | 123 | 2.7 g | 25.6 g | 1.6 g | 0.97 g |
| Barley | 123 | 2.3 g | 28.2 g | 3.8 g | 0.44 g |
| Quinoa | 120 | 4.4 g | 21.3 g | 2.8 g | 1.9 g |
| Couscous | 112 | 3.8 g | 23.2 g | 1.4 g | 0.16 g |
Quick answers
How many calories are in a cup of white rice?
Based on USDA data, a 1-cup (158 g) serving of cooked, long-grain, enriched white rice has 205 calories.
How much protein and fiber does white rice have?
A 1-cup serving of this white rice contains 4.3 grams of protein and 0.6 grams of dietary fiber.
Is there sugar in white rice?
White rice contains a very small amount of sugar. A 1-cup serving has just 0.1 grams of total sugars.
When to talk to a doctor or dietitian
- This page describes nutrient content, not medical advice. If a health condition, medicine or pregnancy affects what you eat, a doctor or registered dietitian can tell you how white rice fits your situation.
Last updated October 21, 2026