White Rice Nutrition Facts and Health Benefits

White rice is a processed, nutritionally poorer variant of brown and wild rice. Read on to find out more about this grain and its nutritional data.
Jyothi Shenoy, MD, MBA

Written by Jyothi Shenoy, MD, MBA. Updated on December 13, 2022.

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.

White Rice Nutrition Facts

Continue reading to find out the following white rice nutrition information:

  • Macronutrients
  • Vitamin Content
  • Mineral Content
  • Amino Acid Profile
  • Fat Breakdown
  • Carbohydrate Breakdown


Macronutrients, often called macros, are most commonly used term when it comes to eating a healthy diet or losing weight. There are three types of macronutrients: carbohydrates, proteins, and fats.

Macronutrients provide energy to your body and allows it to function properly. The following table contains the information on white rice macronutrients, while reading further will give you a better understanding on each of these macronutrients.

Carbohydrate26% DV79.3 g
Protein13% DV6.61 g
Fat1% DV0.58 g

Vitamin Content

White Rice are excellent source of Vitamin B5 (Pantothenic acid).

They also contain a good amount of Vitamin B3 (Niacin) and some Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), and Vitamin B6 (Pyroxidine).

Here's the full white rice vitamin content per 100g:

Vitamin A0% DV0 IU
Vitamin C0% DV0 mg
Vitamin D0% DV0 µg
Vitamin B1 (Thiamine)6% DV0.07 mg
Vitamin B2 (Riboflavin)4% DV0.048 mg
Vitamin B3 (Niacin)10% DV1.6 mg
Vitamin B5 (Pantothenic acid)27% DV1.34 mg
Vitamin B6 (Pyroxidine)9% DV0.145 mg
Vitamin B9 (Folate)2% DV9 µg
Vitamin B12 (Cobalamin)0% DV0 µg
Vitamin E0% DV0 mg
Vitamin K0% DV0 µg

Mineral Content

White Rice are excellent source of Manganese.

They also contain a good amount of Copper, and Zinc and some Iron, Magnesium, and Phosphorus.

Here's the full white rice mineral content per 100g:

Calcium1% DV9 mg
Copper12% DV0.11 mg
Fluoride0% DV0 mg
Iron4% DV0.8 mg
Magnesium8% DV35 mg
Manganese48% DV1.1 mg
Phosphorus9% DV108 mg
Potassium2% DV86 mg
Selenium0% DV0 μg
Sodium0% DV1 mg
Zinc11% DV1.16 mg

Protein and Amino Acid Profile

White Rice contain 6.6 g of protein per 100 g, or in other words, white rice provide 1.84 g of protein per 100 kcal.

Similarly to most other plant proteins, protein in white rice contain all nine essential amino acids, however, they are a little bit low in lysine.

Histidine OK21% DV0.155 g
Isoleucine OK19% DV0.285 g
Leucine OK19% DV0.546 g
Lysine Low11% DV0.239 g
Methionine OK14% DV0.155 g
Phenylalanine OK24% DV0.353 g
Threonine OK21% DV0.236 g
Tryptophan OK26% DV0.077 g
Valine OK21% DV0.403 g

Fat Breakdown

Around 1% of the calories in white rice are from fat. White Rice have 0.58 grams or 1% of recommended daily values per 100g.

Saturated fat and trans fat can increase cholesterol levels and increase the heart disease risk.

White Rice fat content mostly consists of healthy unsaturated fats.

According to FDA, dietary cholesterol should be kept below 300 mg per day. Luckily, white rice is cholesterol free.

White Rice do not contain trans fats. Trans fats should be kept as low as possible.

Total Fat1% DV0.58 g
Saturated Fat1% DV0.158 g
Monounsaturated Fatdo not have a %DV0.181 g
Polyunsaturated Fatdo not have a %DV0.155 g
Trans Fatsdo not have a %DV0 g
Cholesterol0% DV0 mg

Carbohydrate Breakdown

88% of the calories in white rice come from carbohydrates.

Carbs in white rice are mostly starch (100%), followed by fiber and sugars.

When it comes to sugars, white rice are almost sugar-free.

Total Carbohydrate29% DV79.3 g
Dietary Fiber0% DV0 g
Sugars0% DV0 g

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