Cooked with Salt Rice White Long Grain
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 | 603.56 mg | 26% |
| 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
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.
FAQ
Yes. It can still be healthy, but the concern is sodium, not the rice itself. Per serving, this rice has about 130 kcal, 28.17 g carbs, and ~194 mg sodium. Higher sodium intake is directly linked to hypertension, and guidelines consistently recommend reducing salt to help lower blood pressure, so rice itself is fine, but adding salt repeatedly across meals can push daily sodium too high.
Per serving, it has about 28.17 g carbs with very little fiber, so most of it is quickly absorbed. White rice has a moderate to high glycemic index (~64) and is associated with faster blood sugar rises and higher intake (≥450 g/day) has been linked with a 20% higher diabetes risk. That is why smaller portions, often around ½ to 1 serving, tend to be easier to manage, especially when paired with protein or fiber.
Yes. It can contribute, mainly because of sodium and glycemic effects. Per serving, sodium is about ~194 mg, and multiple servings can quickly accumulate across the day.
📚 Health Research & Evidence About This Food
White long-grain rice, as a fundamental carbohydrate, influences postprandial glucose response. Research published in Nature demonstrates that cooling cooked long-grain white rice significantly improves glycemic control due to increased resistant starch, though this may elevate hypoglycemia risk if insulin doses are not adjusted. Furthermore, consuming white long-grain rice with beans can attenuate the glycemic response compared to rice alone, offering a dietary strategy for managing type 2 diabetes, according to SpringerLink.
1. 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: Rice is subject to variations in resistant starch content, postprandial glucose response, and appetite effects in humans depending on its variety and cooking method.
Read More: https://pubmed.ncbi.nlm.nih.gov/23945407/
2. Influence of Resistant Starch Resulting From the Cooling of Rice on Postprandial Glycemia in Type 1 Diabetes
Source: Nature, 2022
Summary: Rice, when cooked and then cooled, significantly reduces postprandial blood glucose excursions in individuals with type 1 diabetes due to increased resistant starch, but this effect is associated with an elevated risk of hypoglycemia if standard insulin doses are not adjusted.
Read More: https://www.nature.com/articles/s41387-022-00196-1
3. Bean and Rice Meals Reduce Postprandial Glycemic Response in Adults With Type 2 Diabetes: A Cross-Over Study
Source: SpringerLink
Summary: Rice, when consumed with pinto, dark red kidney, or black beans, significantly attenuates the postprandial glycemic response in adults with type 2 diabetes compared to consuming rice alone.
Read More: https://link.springer.com/article/10.1186/1475-2891-11-23
