How healthy is white rice?
Is white rice healthy? It can fit a healthy diet. White rice scores 21/100 on the HowHealthyIs Score: 100 g provides 130 kcal, 1.2 mg iron and 2.7 g protein. It is mostly starch with little fiber, so it does its best work next to vegetables, beans or fish. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). White rice ranks higher than 21% of them.
Counts in favor (% daily value per 100 kcal)
- Iron5%
- Protein4%
- Magnesium2%
- Fiber1%
- Calcium1%
- Potassium1%
- Vitamin E0%
- Vitamin A0%
- Vitamin C0%
Counts against
- Saturated fat0%
- Added sugars0%
- Sodium0%
Raw NRF9.3: 14 minus 0 = 14. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in white rice?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 130 kcal | 205 kcal | |
| Protein | 2.7 g | 4.3 g | 9% |
| Carbohydrates | 28 g | 45 g | 16% |
| Fiber | 0.4 g | 0.6 g | 2% |
| Sugars | <0.1 g | <0.1 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 0.3 g | 0.4 g | 1% |
| Saturated fat | <0.1 g | 0.1 g | 1% |
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin E | <0.1 mg | <0.1 mg | 0% |
| Minerals | |||
| Calcium | 10 mg | 16 mg | 1% |
| Iron | 1.2 mg | 1.9 mg | 11% |
| Potassium | 35 mg | 55 mg | 1% |
| Magnesium | 12 mg | 19 mg | 5% |
| Sodium | 1 mg | 1.6 mg | 0% |
Source: USDA FoodData Central, "Rice, white, long-grain, regular, enriched, cooked" (FDC 168878). Values rounded.
Why is white rice good for you?
- 1.9 mg iron in 1 cup cooked, 11% of the daily value. Iron contributes to the normal formation of red blood cells.
Good ways to use it
- Easy-to-digest energy
- Meals that are already rich in vegetables and protein
What should you watch out for?
- Low in fiber, so it is less filling than whole grains.
- Rice can contain inorganic arsenic. Rinsing and cooking in plenty of water lowers it.
What can you eat instead of white rice?
Foods you can use the same way with a higher HowHealthyIs Score.