Starches and grains
Cooked white rice
Low in fiber, so often better tolerated when digestion is irritated.
Nutrition facts
Serving: 1 cup cooked (160 g)
| Nutrient | Per serving | % DV |
|---|---|---|
| Calories | 208 kcal | |
| Protein | 4.3 g | |
| Carbs | 45.1 g | |
| Fibre | 0.6 g | 2 % |
| Sugars | 0.2 g | 0 % |
| Fat | 0.5 g | 1 % |
| Saturated fat | 0.1 g | 1 % |
| Sodium | 2 mg | 0 % |
| Manganese | 1 mg | 33 % |
| Selenium | 12 µg | 22 % |
Values per serving, calculated from the USDA FoodData Central (SR Legacy).
What the label does not say
- The polishing that makes rice white removes the bran and germ, and with them most of the grain's fibre, magnesium, and B vitamins; in return, white rice generally contains less inorganic arsenic than brown rice, which accumulates most of it in the bran.
- Unlike wheat flour, whose enrichment (iron, folate, thiamine, riboflavin, niacin) is mandatory in Canada, rice enrichment is not: some brands state it (“enriched”), others do not, which noticeably changes the iron and folate content.
Preparation
Cooked and then refrigerated for at least a few hours before being eaten again, hot or cold, white rice develops more resistant starch than immediately after cooking.
Sources
- Rice, white, long-grain, regular, unenriched, cooked without salt
- USDA FoodData Central, SR Legacy (Rice, white, long-grain, regular, unenriched, cooked without salt)
- Health Canada, Food and Drug Regulations (mandatory enrichment of white flour)
- EFSA, Panel CONTAM, 2009 (scientific opinion on arsenic in food)
- Englyst, Kingman and Cummings, 1992 (European Journal of Clinical Nutrition, classification of resistant starch)
Educational information: it does not replace the advice of a health professional, especially if you take medication, are pregnant or are breastfeeding.