Cooked White Long Grain Rice 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 | 0 g | 0% |
| 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 | 1.9 mg | 11% |
| 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
21%
Vitamin B2
2%
Vitamin B3
15%
Vitamin B5
12%
Vitamin B6
9%
Vitamin B7
-
Vitamin B9
38%
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
11%
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
White long grain rice is considered an easily digestible food due to its lower fiber content, making it a preferable option over other rice varieties for digestive health, according to Medical News Today, which notes that its lower fiber content makes it easier to process. Harvard Health categorizes white rice as a moderate glycemic index food, indicating it can cause a moderate rise in blood sugar levels, though research on various white rice varieties, including long grain, found their naturally occurring resistant starch had a minimal impact on postprandial glycemic response in healthy adults. Furthermore, all natural forms of rice, including white, are inherently gluten-free, making it a safe staple for individuals with celiac disease or gluten sensitivity, and enriched white rice provides some folate, selenium, pantothenic acid, and iron.
1. Carbs in Rice: Is It Too Much?
Source: Healthline, 2017
Summary: One cup of cooked enriched white rice contains some of the daily value for folate, selenium, pantothenic acid, and iron.
2. Gluten and Rice: Types of Rice Dishes to Eat and Avoid
Source: WebMD
Summary: All natural forms of rice, including white, brown, and wild varieties, are inherently gluten-free, making them a safe staple for individuals with celiac disease or gluten sensitivity.
Read More: https://www.webmd.com/diet/types-of-gluten-free-rice
3. A Good Guide to Good Carbs: The Glycemic Index - Harvard Health
Source: Harvard Health, 2013
Summary: White rice is categorized as a moderate glycemic index food, with a GI in a certain range, meaning it can cause a moderate rise in blood sugar levels.
Read More: https://www.health.harvard.edu/healthbeat/a-good-guide-to-good-carbs-the-glycemic-index
4. 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 is a specific variety of rice, and one study found that refrigerated long-grain rice cooked in a conventional rice cooker exhibited the highest resistant starch content among the white rice varieties and cooking methods tested, though the naturally occurring resistant starch content in these white rice varieties had a minimal impact on postprandial glycemic response and appetite in humans.
Read More: https://pubmed.ncbi.nlm.nih.gov/23945407/
5. 11 Easy to Digest Foods
Source: Medical News Today, 2019
Summary: White rice is highlighted as a preferable option over brown, black, or red rice for those seeking easily digestible choices, primarily because white rice has a lower fiber content.
