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White Rice Nutritional Value And Analysis

Nutrition Facts

Serving size 100g

Amount per serving

Calories 353

% Daily Value *

Total Fat 1g %0

Saturated Fat 0g %0

Trans Fat ~g

Cholesterol 0mg %0

Sodium 7mg %0

Total Carbohydrate 82g %28

Dietary Fiber 3g %10

Total Sugars ~g

Protein 7g

Vitamin D 0.0IU %0

Calcium 11.0mg %0

Iron 1.6mg %8

Potassium 77mg %2

Phosphorus 71.0mg %7

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Vitamins in white rice

Vitamin A 0.0IU %0

Vitamin D 0.0IU %0

Vitamin C 0.0mg %0

Vitamin B12 0.0µg %0

Vitamin B2 (Riboflavin) 0.1mg %4

Vitamin B6 0.1mg %8

Vitamin B3 (Niacin) 2.1mg %13

Vitamin B1 (Thiamin) 0.2mg %15

Vitamin B5 (Pantothenic acid) 0.8mg %16

Minerals in white rice

Sodium 7.0mg %0

Calcium 11.0mg %1

Potassium 77.0mg %2

Magnesium 23.0mg %5

Phosphorus 71.0mg %7

Zinc 1.2mg %9

Iron 1.6mg %9

Copper 0.2mg %19

Selenium 15.1µg %27

Manganese 1.0mg %42

Amino Acids in white rice

Lysine 0.2g %11

Leucine 0.6g %19

Isoleucine 0.3g %20

Methionine 0.2g %21

Valine 0.4g %21

Histidine 0.2g %21

Threonine 0.2g %22

Tyrosine 0.2g %24

Tryptophan 0.1g %26

Phenylalanine 0.4g %39

Cystine 0.1g %46

Fatty Acids in white rice

Omega-3 0.00g %0

"~" is missing data | Data Source

Macronutrients ratio

Carbohydrate Quality Score

Carbohydrates are made up of three components: fiber, starch, and sugar. Our score is based on Harvard research and our data analysis.

The Carbohydrate Quality Score of white rice is 3.7/100 which makes it a good quality carbohydrate food.

3.7
low
excellent
good

Protein Completeness

A protein is called complete when, proportionally to its overall amino-acid content, it has enough of each essential amino acids.

White Rice has an incomplete source of protein.

amino acid mg/kg of BW mg/g of protein
Lysine 45 35
Leucine 59 80
Isoleucine 30 42
Valine 39 59
Histidine 15 23
Threonine 23 35
Tryptophan 6 11
Met+Cys 22 43
Phe+Tyr 30 85

Protein Energy Ratio

Improving the protein energy ratio of your diet can be an effective strategy of increasing your diet quality an may potentially lead to weight loss.

The protein energy ratio in white rice is 0.8 which makes it a low P:E food.

0.8
low P:E
high P:E
medium P:E

Energy density (ED)

Lowering the energy density of your food can be an effective strategy for the prevention and treatment of obesity without focusing on calorie intake.

The energy density of white rice is 3.7 which makes it a medium energy density food.

3.7%
low ED
high ED
medium ED

How nutritious is this food?

Micronutrients in white rice as % of Recommended Daily Intake per serving.

Complementary Nutrient Boosters

Here are the top ten popular foods that provide more of the nutrients that white rice is lacking.

Nutrient Density Score for white rice is 14/100 low).

The Nutrient Density Score tells you how much of the essential minerals, vitamins, amino acids and fatty acids you get per calorie. It helps you get the nutrients you need without consuming excess energy.

nutrient density score

14%
low
excellent
good

Micronutrient Ratios

Advising the ratios of micronutrients in a complete diet maybe more informative than each single nutrient on its own. The table below shows major micronutrient ratios for white rice

Nutrient Ratio Value Ideal Ratio
Omega6:Omega3 N/A <4
Zinc:Copper 7.02 <12
Potassium:Sodium 11.00 >2
Caclcium:Magnesium 0.48 <2
Iron:Copper 9.36 <15
Calcium:Phosphorus 0.15 >1.3

Satiety Score

Satiety Score is a mathematical prediction of satiety based on macronutrients and micronutrients analysis of 650,000+ days of food logs.

satiety %

%
low satiety
high satiety
medium satiety

Satiety Boosters

If you are trying to lose weight we created a list of TOP similar foods that will keep your hunger at bay.

This food is insulinogenic with high insulin load.

Our insulinogenic formula determines the degree that food will raise your insulin levels in the short term.

96% of insulinogenic calories

96%
low
high
medium