Cooked Unenriched White Long-grain Rice, Regular without Salt
Source of Calories
Nutrition Facts
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Total Carbohydrates | 44.51 g | 16% |
| Net Carbohydrates | 43.88 g | 18% |
| Sugars | 0.08 g | 0% |
| Added Sugars | No data | - |
| Dietary Fiber | 0.63 g | 2% |
| Protein | 4.25 g | 9% |
| Total Fat | 0.44 g | 1% |
| Saturated Fat | 0.12 g | 1% |
| Monounsaturated Fat | 0.14 g | - |
| Polyunsaturated Fat | 0.12 g | - |
| Trans Fat | No data | - |
| Cholesterol | 0 mg | 0% |
| Vitamins | ||
| Vitamin A | 0 mcg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 mcg | 0% |
| Minerals | ||
| Sodium | 1.58 mg | 0% |
| Potassium | 55.3 mg | 1% |
| Calcium | 15.8 mg | 1% |
| Magnesium | 18.96 mg | 5% |
| Iron | 0.32 mg | 2% |
| Zinc | 0.77 mg | 7% |
% DV refers to how much a single serving of an individually packaged food or supplement contributes nutritionally to your daily diet, based on a 2,000-calorie-a-day diet. Generally, having 5% DV or less of a nutrient per serving is considered low, and 20% DV or more of a nutrient per serving is considered high.
Fat Composition
The suggested total fat consumption should be limited to 30% of total energy intake or less. The type of fat consumed should primarily be unsaturated fatty acids, with no more than 10% of total energy intake coming from saturated fatty acids (about 200 calories on a 2000-calorie diet) and no more than 1% of total energy intake coming from trans-fatty acids.
Vitamin Coverage
Vitamin A
0%
Vitamin C
0%
Vitamin D
0%
Vitamin E
0.4%
Vitamin K
0%
Vitamin B1
3%
Vitamin B2
2%
Vitamin B3
4%
Vitamin B5
12%
Vitamin B6
9%
Vitamin B7
-
Vitamin B9
1%
Vitamin B12
0%
There are 13 essential vitamins required for the body to work properly, which are categorised into two categories: fat-soluble and water-soluble vitamins. Vitamins have a Recommended Dietary Allowance (RDA), provided by the Dietary Reference Intakes (DRIs), which vary by age and sex. The %DV indicates how much one serving contributes to the average recommended daily intake.
Mineral Coverage
Calcium
1%
Iron
2%
Magnesium
5%
Phosphorus
5%
Potassium
1%
Sodium
0.1%
Zinc
7%
Copper
12%
Manganese
32%
Selenium
22%
Minerals are micronutrients, of which 13 of them are essential to the human body. The Recommended Dietary Allowance includes Calcium (1,300 mg/d), Phosphorus (1,250 mg/d), Potassium (4,700 mg/d), Sodium (2,300 mg/d), Chloride (1,500 mg/d), Magnesium (420 mg/d), Iron (18 mg/d), Zinc (11 mg/d), Copper (0.9 mg/d), Selenium (55 mcg/d), Molybdenum (45 mcg/d), Manganese (2.3 mg/d) and Iodine (150 mcg/d).
Protein Quality
Leucine
12%
Isoleucine
14%
Valine
15%
Lysine
6%
Tryptophan
14%
Threonine
11%
Phenylalanine
20%
Methionine
15%
Histidine
10%
Guidelines recommend a serving of protein with each meal and 1.2-1.6 g of protein per kg of body weight per day.
The data provided by eato.health is for informational purposes only and should not be considered medical advice. Please consult your physician before beginning any diet or nutrition plan.
About
How Long to Burn Off 205 Calories?
*Based on this person: 25-year-old female, 5'7", 144 lbs
Swimming
31 min
Jogging
26 min
Cycling
27 min
Walking
49 min
The data provided by eato.health is for informational purposes only and should not be considered medical advice. Please consult your physician before beginning any diet or nutrition plan.
📚 Health Research & Evidence About This Food
Research from Harvard T.H. Chan School of Public Health indicates that regular consumption of white rice, owing to its high glycemic index, may be associated with an increased risk of developing type 2 diabetes. Harvard Health classifies white rice within the moderate glycemic index category, suggesting it can lead to rapid blood sugar fluctuations. For individuals managing blood sugar, Healthline advises careful portion control and combining white rice with protein and non-starchy vegetables.
1. Diabetes and Rice: What’S the Risk?
Source: Healthline, 2016
Summary: White long-grain rice's glycemic index, while generally higher than whole grains, can be managed within a diabetes-friendly diet by prioritizing long-grain varieties over short-grain, controlling portion sizes, and combining it with fiber and protein.
Read More: https://www.healthline.com/health/diabetes/diabetes-rice
2. Basmati Rice: Health Benefits, Nutrients per Serving, Preparation Information and More
Source: WebMD
Summary: White long-grain rice's glycemic index, specifically for basmati rice, is noted to be much lower than that of most other white rice varieties, contributing to its health benefits.
Read More: https://www.webmd.com/diet/health-benefits-basmati-rice
3. A Good Guide to Good Carbs: The Glycemic Index - Harvard Health
Source: Harvard Health, 2013
Summary: White long-grain rice's glycemic index is categorized as moderate, falling within the 56 to 69 range on the glycemic index scale, indicating its effect on blood sugar compared to pure glucose.
Read More: https://www.health.harvard.edu/healthbeat/a-good-guide-to-good-carbs-the-glycemic-index
4. Eating White Rice Regularly May Raise Type 2 Diabetes Risk
Source: Harvard T.H. Chan School of Public Health, 2012
Summary: White long-grain rice's glycemic index is noted as high, contributing to blood sugar spikes and potentially increasing the risk for type 2 diabetes with regular consumption, according to a Harvard School of Public Health research review.
Read More: https://hsph.harvard.edu/news/eating-white-rice-regularly-may-raise-type-2-diabetes-risk/
5. Whole Grain and Refined Grain Consumption and the Risk of Type 2 Diabetes: A Systematic Review and Dose-Response Meta-Analysis of Cohort Studies.
Source: PubMed
Summary: White long-grain rice, as a refined grain, is associated with a different impact on type 2 diabetes risk compared to whole grains, which show a protective effect.
Read More: https://pubmed.ncbi.nlm.nih.gov/24158434/
6. Brown Rice or White Rice: Glucose Control
Source: Stanford Medicine
Summary: White long-grain rice's glycemic index, as exemplified by Jasmine rice, is associated with a lower fiber content compared to brown rice for a similar carbohydrate load, influencing glucose control.
