Quick Overview
6.4 / 10
Health Score
Rice is a grain known for easy carbohydrates. Values are approximate per 100 g and can vary by variety, preparation and source.
Food typeGrain
Main energy sourceCarbohydrates
TextureVaries by preparation
Typical servingApprox. 100 g or one practical serving
Best known forEasy carbohydrates
Processing levelWhole or minimally processed food
Calories
130 kcal
Approximate calories per 100 g of rice.
Protein
2.7 g
Rice provides approximately 2.7 g protein per 100 g.
Water
69 g
Rice contains approximately 69 g water per 100 g.
Macronutrients per 100 g
Total carbohydrates
28.2 g
Carbohydrates
Total carbs28.2 g
Fiber0.4 g
Net carbsApprox. 27.8 g
Total sugarApprox. 0.1 g
Added sugar0 g
Sugar alcoholsNormally 0 g / not significant
Fat Profile
Rice contains approximately 0.3 g fat per 100 g.
Total fat0.3 g
Monounsaturated fatVaries
Polyunsaturated fatVaries
Saturated fatVaries
Trans fat0 g unless processed
CholesterolPresent in animal foods, 0 mg in plants
Vitamins
ThiaminContributes to normal body functions
NiacinContributes to normal body functions
Vitamin B6Contributes to normal body functions
FolateContributes to normal body functions
Minerals
ManganeseImportant dietary mineral
SeleniumImportant dietary mineral
PhosphorusImportant dietary mineral
MagnesiumImportant dietary mineral
Rice nutrition summary
Rice can fit into a balanced diet and is especially useful for easy carbohydrates.
Nutrition values are approximate per 100 g. Preparation, variety, ripeness and added ingredients can change the final nutrition profile.
Diet Compatibility
Vegetarian: Maybe
Vegan: Maybe
Gluten free: Maybe
Keto: Maybe
Paleo: Maybe
Mediterranean diet: Maybe
Why it can be good
- Nutrient density: Provides useful nutrients such as Thiamin, Niacin.
- Practical food: Easy to include in meals or snacks.
- Whole food option: Works well in simple, minimally processed meals.
Things to be aware of
- Portion size: Calories or carbohydrates can add up depending on the food and serving.
- Preparation matters: Frying, sauces, sugar or salt can change the health profile.
- Tolerance: Some people may need to limit it because of allergies, digestion or dietary goals.
Glycemic impact
Rice generally has a moderate to high glycemic impact, depending on portion size and preparation.
Estimated categoryModerate to high
Fiber effectLow fiber effect
Best pairingPair with protein, fat or vegetables for a steadier meal
Digestion
Rice is usually easy to digest for most people, but individual tolerance can vary.
Fiber0.4 g
Gut effectMostly neutral
Possible issueAllergy, intolerance or large portions may cause issues for some people
Satiety
Rice can support fullness depending on its protein, fiber, fat and water content.
Useful Plant Compounds
StarchNaturally occurring food compound
Small phenolic compoundsNaturally occurring food compound
Plant proteinNaturally occurring food compound
Resistant starch when cooledNaturally occurring food compound
Best Uses
Breakfast: Use as part of a balanced breakfast when suitable
Lunch: Add to bowls, salads or simple meals
Dinner: Use as a side or main ingredient depending on the food
Snacks: Works as a practical snack or snack ingredient