White Rice Nutrition Facts and Health Benefits

Unlike brown rice, white rice isn’t considered a whole grain since its husk, bran, and germ are removed.

This process makes white rice easier to digest but also removes most of the micronutrients and fiber from rice, which increases its glycemic index as well.

Also, during the milling and polishing, the rice flavor, texture, and appearance are changed, and it results in a seed with a shiny, bright white appearance.

Unfortunately, since most of the vitamins and minerals are removed, white rice isn’t very beneficial for health, and it’s always recommended to choose brown or wild rice instead of white rice.

You could also consider substituting white rice with other grains, such as buckwheat or rye.

White Rice Quick Nutrition Facts

Here's a quick nutrition overview for 3.5 ounces (100 grams) of white rice:

• Energy: 360 calories
• Carbs: 79.3 grams
• Protein: 6.61 grams
• Fat: 0.58 grams
• Saturated Fat: 0.158 grams

Jump to a section where you can learn more about white rice nutrition value, including macronutrients, vitamins, minerals, protein quality, and more.

Health Benefits of White Rice

Thanks to a significant amount of specific vitamins and minerals, white rice could provide several health benefits.

Continue reading to discover the potential benefits of consuming white rice.

May Improve Normal Nerve and Brain Function

Manganese is also needed for normal nerve and brain function. When combined with other nutrients like calcium and zinc, manganese can support the bone formation processes and improve bone mineral density.

It is a vital nutrient that helps in the formation of connective tissue, blood clotting factors, bones, and reproductive hormones.

Manganese also supports the metabolism of fat and carbohydrate and enhances calcium absorption. It can help with blood sugar regulation, thereby improving glycemic control in patients with diabetes.

This is especially important for postmenopausal women and older men who are at a higher risk of osteoporosis due to the decline in bone mineral density.

Manganese is an integral part of the body’s antioxidant mechanisms. It helps in the synthesis of an enzyme called superoxide dismutase, which acts as a powerful antioxidant in the body and prevents oxidative stress linked to the high risk of cancer, autoimmune disorders, and diabetes.

It can also reduce inflammation and hence, can be useful as a potential therapeutic agent for the management of inflammatory disorders such as osteoarthritis and inflammatory bowel disease.