Cooked White Long-grain Rice, Regular, Unenriched with 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 | 603.56 mg | 26% |
| 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
26%
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
White long-grain rice is a carbohydrate source with a moderate glycemic index, which can influence blood sugar levels and satiety, according to Harvard Health. Research also demonstrates that cooking methods can impact its resistant starch content, affecting postprandial glucose response, and Healthline suggests prioritizing it over short-grain white rice for its fiber and nutrient content as part of a balanced diet.
1. Choosing Good Carbs With the Glycemic Index - Harvard Health
Source: Harvard Health, 2012
Summary: White long-grain rice, categorized as having a moderate glycemic index, influences blood sugar and insulin levels, making its consumption a factor in dietary choices for health.
2. Diabetes and Rice: What’S the Risk?
Source: Healthline, 2016
Summary: White long-grain rice is recommended over short-grain white rice for individuals with diabetes due to its higher fiber, nutrient, and vitamin content, contributing to better blood sugar management when consumed with portion control.
Read More: https://www.healthline.com/health/diabetes/diabetes-rice
3. Effect of Variety and Cooking Method on Resistant Starch Content of White Rice and Subsequent Postprandial Glucose Response and Appetite in Humans.
Source: PubMed
Summary: White long-grain rice, as a variety of white rice, is subject to studies investigating how its variety and cooking method influence resistant starch content, postprandial glucose response, and appetite in humans.
Read More: https://pubmed.ncbi.nlm.nih.gov/23945407/
4. Brown Rice or White Rice: Glucose Control
Source: Stanford Medicine
Summary: White long-grain rice, as exemplified by Jasmine rice in discussions of carbohydrate and fiber content and their influence on blood glucose levels, can be part of a balanced meal when portion-controlled, with specific nutritional details often provided for varieties like Jasmine rice.
5. Rounding up Healthy Rice Choices
Source: American Heart Association, 2022
Summary: White long-grain rice contains less fiber, magnesium, and B vitamins compared to long-grain brown rice, but can still be part of a healthy diet, especially when enriched and paired with lean protein, vegetables, and healthy fats.
Read More: https://www.heart.org/en/news/2022/03/29/rounding-up-healthy-rice-choices
6. Substituting Brown Rice for White Rice to Lower Diabetes Risk: A Focus-Group Study in Chinese Adults.
Source: PubMed
Summary: White long-grain rice is the subject of comparison in a focus-group study exploring the substitution of brown rice for white rice to potentially lower diabetes risk in Chinese adults.
Read More: https://pubmed.ncbi.nlm.nih.gov/20656097/
