Food
Nutrition
Cooked, unenriched, white, long-grained rice is composed of 68% water, 28% carbohydrates, 3% protein, and negligible fat (table). In a 100 gram serving, it provides 130 calories and contains no micronutrients in significant amounts, with all less than 10% of the Daily Value (DV) (table). Cooked, white, short-grained rice also provides 130 calories and contains moderate amounts of B vitamins, iron, and manganese (10–17% DV) per 100 gram amount (table).
A detailed analysis of nutrient content of rice suggests that the nutrition value of rice varies based on a number of factors. It depends on the strain of rice, that is between white, brown, red, and black (or purple) varieties of rice – each prevalent in different parts of the world. It also depends on nutrient quality of the soil rice is grown in, whether and how the rice is polished or processed, the manner it is enriched, and how it is prepared before consumption.
Rice is the staple food of over half the world's population. It is the predominant dietary energy source for 17 countries in Asia and the Pacific, 9 countries in North and South America and 8 countries in Africa. Rice provides 20% of the world’s dietary energy supply, while wheat supplies 19% and maize (corn) 5%.
| Nutrient component: | Maize / Corn[A] | Rice (white)[B] | Rice (brown)[I] | Wheat[C] | Potato[D] | Cassava[E] | Soybean (Green)[F] | Sweet potato[G] | Yam[Y] | Sorghum[H] | Plantain[Z] | RDA |
|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Water (g) | 10 | 12 | 10 | 13 | 79 | 60 | 68 | 77 | 70 | 9 | 65 | 3000 |
| Energy (kJ) | 1528 | 1528 | 1549 | 1369 | 322 | 670 | 615 | 360 | 494 | 1419 | 511 | 8368–10,460 |
| Protein (g) | 9.4 | 7.1 | 7.9 | 12.6 | 2.0 | 1.4 | 13.0 | 1.6 | 1.5 | 11.3 | 1.3 | 50 |
| Fat (g) | 4.74 | 0.66 | 2.92 | 1.54 | 0.09 | 0.28 | 6.8 | 0.05 | 0.17 | 3.3 | 0.37 | |
| Carbohydrates (g) | 74 | 80 | 77 | 71 | 17 | 38 | 11 | 20 | 28 | 75 | 32 | 130 |
| Fiber (g) | 7.3 | 1.3 | 3.5 | 12.2 | 2.2 | 1.8 | 4.2 | 3 | 4.1 | 6.3 | 2.3 | 30 |
| Sugar (g) | 0.64 | 0.12 | 0.85 | 0.41 | 0.78 | 1.7 | 0 | 4.18 | 0.5 | 0 | 15 | |
| Calcium (mg) | 7 | 28 | 23 | 29 | 12 | 16 | 197 | 30 | 17 | 28 | 3 | 1000 |
| Iron (mg) | 2.71 | 0.8 | 1.47 | 3.19 | 0.78 | 0.27 | 3.55 | 0.61 | 0.54 | 4.4 | 0.6 | 8 |
| Magnesium (mg) | 127 | 25 | 143 | 126 | 23 | 21 | 65 | 25 | 21 | 0 | 37 | 400 |
| Phosphorus (mg) | 210 | 115 | 333 | 288 | 57 | 27 | 194 | 47 | 55 | 287 | 34 | 700 |
| Potassium (mg) | 287 | 115 | 223 | 363 | 421 | 271 | 620 | 337 | 816 | 350 | 499 | 4700 |
| Sodium (mg) | 35 | 5 | 7 | 2 | 6 | 14 | 15 | 55 | 9 | 6 | 4 | 1500 |
| Zinc (mg) | 2.21 | 1.09 | 2.02 | 2.65 | 0.29 | 0.34 | 0.99 | 0.3 | 0.24 | 0 | 0.14 | 11 |
| Copper (mg) | 0.31 | 0.22 | 0.43 | 0.11 | 0.10 | 0.13 | 0.15 | 0.18 | - | 0.08 | 0.9 | |
| Manganese (mg) | 0.49 | 1.09 | 3.74 | 3.99 | 0.15 | 0.38 | 0.55 | 0.26 | 0.40 | - | - | 2.3 |
| Selenium (μg) | 15.5 | 15.1 | 70.7 | 0.3 | 0.7 | 1.5 | 0.6 | 0.7 | 0 | 1.5 | 55 | |
| Vitamin C (mg) | 0 | 0 | 0 | 0 | 19.7 | 20.6 | 29 | 2.4 | 17.1 | 0 | 18.4 | 90 |
| Thiamin (B1)(mg) | 0.39 | 0.07 | 0.40 | 0.30 | 0.08 | 0.09 | 0.44 | 0.08 | 0.11 | 0.24 | 0.05 | 1.2 |
| Riboflavin (B2)(mg) | 0.20 | 0.05 | 0.09 | 0.12 | 0.03 | 0.05 | 0.18 | 0.06 | 0.03 | 0.14 | 0.05 | 1.3 |
| Niacin (B3) (mg) | 3.63 | 1.6 | 5.09 | 5.46 | 1.05 | 0.85 | 1.65 | 0.56 | 0.55 | 2.93 | 0.69 | 16 |
| Pantothenic acid (B5) (mg) | 0.42 | 1.01 | 1.49 | 0.95 | 0.30 | 0.11 | 0.15 | 0.80 | 0.31 | - | 0.26 | 5 |
| Vitamin B6 (mg) | 0.62 | 0.16 | 0.51 | 0.3 | 0.30 | 0.09 | 0.07 | 0.21 | 0.29 | - | 0.30 | 1.3 |
| Folate Total (B9) (μg) | 19 | 8 | 20 | 38 | 16 | 27 | 165 | 11 | 23 | 0 | 22 | 400 |
| Vitamin A (IU) | 214 | 0 | 0 | 9 | 2 | 13 | 180 | 14187 | 138 | 0 | 1127 | 5000 |
| Vitamin E, alpha-tocopherol (mg) | 0.49 | 0.11 | 0.59 | 1.01 | 0.01 | 0.19 | 0 | 0.26 | 0.39 | 0 | 0.14 | 15 |
| Vitamin K1 (μg) | 0.3 | 0.1 | 1.9 | 1.9 | 1.9 | 1.9 | 0 | 1.8 | 2.6 | 0 | 0.7 | 120 |
| Beta-carotene (μg) | 97 | 0 | 5 | 1 | 8 | 0 | 8509 | 83 | 0 | 457 | 10,500 | |
| Lutein+zeaxanthin (μg) | 1355 | 0 | 220 | 8 | 0 | 0 | 0 | 0 | 0 | 30 | ||
| Saturated fatty acids (g) | 0.67 | 0.18 | 0.58 | 0.26 | 0.03 | 0.07 | 0.79 | 0.02 | 0.04 | 0.46 | 0.14 | |
| Monounsaturated fatty acids (g) | 1.25 | 0.21 | 1.05 | 0.2 | 0.00 | 0.08 | 1.28 | 0.00 | 0.01 | 0.99 | 0.03 | |
| Polyunsaturated fatty acids (g) | 2.16 | 0.18 | 1.04 | 0.63 | 0.04 | 0.05 | 3.20 | 0.01 | 0.08 | 1.37 | 0.07 |
| A yellow corn | B raw unenriched long-grain white rice | ||||||||
| C hard red winter wheat | D raw potato with flesh and skin | ||||||||
| E raw cassava | F raw green soybeans | ||||||||
| G raw sweet potato | H raw sorghum | ||||||||
| Y raw yam | Z raw plantains | ||||||||
| I raw long-grain brown rice |
 | |
| Nutritional value per 100 g (3.5 oz) | |
|---|---|
| Energy | 130 kcal (540 kJ) |
Carbohydrates
|
28.1 g
|
| Sugars | 0.05 g |
| Dietary fiber | 0.4 g |
Fat
|
0.28 g
|
Protein
|
2.69 g
|
| Vitamins | |
| Thiamine (B1) |
(2%)
0.02 mg |
| Riboflavin (B2) |
(1%)
0.013 mg |
| Niacin (B3) |
(3%)
0.4 mg |
| Pantothenic acid (B5) |
(0%)
0 mg |
| Vitamin B6 |
(7%)
0.093 mg |
| Minerals | |
| Calcium |
(1%)
10 mg |
| Iron |
(2%)
0.2 mg |
| Magnesium |
(3%)
12 mg |
| Manganese |
(0%)
0 mg |
| Phosphorus |
(6%)
43 mg |
| Potassium |
(1%)
35 mg |
| Sodium |
(0%)
1 mg |
| Zinc |
(1%)
0.049 mg |
| Other constituents | |
| Water | 68.44 g |
Link to USDA Database entry
| |
| |
| Percentages are roughly approximated using US recommendations for adults. Source: USDA Nutrient Database | |
| Nutritional value per 100 g (3.5 oz) | |
|---|---|
| Energy | 544 kJ (130 kcal) |
Carbohydrates
|
29 g
|
| Sugars | 0 g |
| Dietary fiber | 0 g |
Fat
|
0 g
|
Protein
|
2.4 g
|
| Vitamins | |
| Thiamine (B1) |
(17%)
0.2 mg |
| Riboflavin (B2) |
(0%)
0.0 mg |
| Niacin (B3) |
(10%)
1.5 mg |
| Pantothenic acid (B5) |
(8%)
0.4 mg |
| Vitamin B6 |
(13%)
0.164 mg |
| Minerals | |
| Calcium |
(0%)
1 mg |
| Iron |
(12%)
1.5 mg |
| Magnesium |
(2%)
8 mg |
| Manganese |
(19%)
0.4 mg |
| Phosphorus |
(5%)
33 mg |
| Potassium |
(0%)
23 mg |
| Zinc |
(4%)
0.4 mg |
| Other constituents | |
| Water | 68.5 g |
| |
| Percentages are roughly approximated using US recommendations for adults. Source: USDA Nutrient Database | |
Arsenic concerns
As arsenic is a natural element in soil, water, and air, the United States Food and Drug Administration (FDA) monitors the levels of arsenic in foods, particularly in rice products used commonly for infant food. While growing, rice plants tend to absorb arsenic more readily than other food crops, requiring expanded testing by the FDA for possible arsenic-related risks associated with rice consumption in the United States In April 2016, the FDA proposed a limit of 100 parts per billion (ppb) for inorganic arsenic in infant rice cereal and other foods to minimize exposure of infants to arsenic. For water contamination by arsenic, the United States Environmental Protection Agency has set a lower standard of 10 ppb.
Arsenic is a Group 1 carcinogen. The amount of arsenic in rice varies widely with the greatest concentration in brown rice and rice grown on land formerly used to grow cotton, such as in Arkansas, Louisiana, Missouri, and Texas. White rice grown in Arkansas, Louisiana, Missouri, and Texas, which account collectively for 76 percent of American-produced rice, had higher levels of arsenic than other regions of the world studied, possibly because of past use of arsenic-based pesticides to control cotton weevils.Jasmine rice from Thailand and Basmati rice from Pakistan and India contain the least arsenic among rice varieties in one study.China has set a limit of 150 ppb for arsenic in rice.
Bacillus cereus
Cooked rice can contain Bacillus cereus spores, which produce an emetic toxin when left at 4–60 °C (39–140 °F). When storing cooked rice for use the next day, rapid cooling is advised to reduce the risk of toxin production. One of the enterotoxins produced by Bacillus cereus is heat-resistant; reheating contaminated rice kills the bacteria, but does not destroy the toxin already present.
Cooking
The varieties of rice are typically classified as long-, medium-, and short-grained. The grains of long-grain rice (high in amylose) tend to remain intact after cooking; medium-grain rice (high in amylopectin) becomes more sticky. Medium-grain rice is used for sweet dishes, for risotto in Italy, and many rice dishes, such as arròs negre, in Spain. Some varieties of long-grain rice that are high in amylopectin, known as Thai Sticky rice, are usually steamed. A stickier medium-grain rice is used for sushi; the stickiness allows rice to hold its shape when molded. Short-grain rice is often used for rice pudding.
Instant rice differs from parboiled rice in that it is fully cooked and then dried, though there is a significant degradation in taste and texture. Rice flour and starch often are used in batters and breadings to increase crispiness.
Preparation
Rice may be soaked to decrease cooking time, conserve fuel, minimize exposure to high temperature, and reduce stickiness. For some varieties, soaking improves the texture of the cooked rice by increasing expansion of the grains. Rice may be soaked for 30 minutes up to several hours.Rice is typically rinsed before cooking to remove excess starch. Rice produced in the US is usually fortified with vitamins and minerals, and rinsing will result in a loss of nutrients. Rice may be rinsed repeatedly until the rinse water is clear to improve the texture and taste.
Brown rice may be soaked in warm water for 20 hours to stimulate germination. This process, called germinated brown rice (GBR),activates enzymes and enhances amino acids including gamma-aminobutyric acid to improve the nutritional value of brown rice. This method is a result of research carried out for the United Nations International Year of Rice.
Rice is cooked by boiling or steaming, and absorbs water during cooking. With the absorption method, rice may be cooked in a volume of water similar to the volume of rice. With the rapid-boil method, rice may be cooked in a large quantity of water which is drained before serving. Rapid-boil preparation is not desirable with enriched rice, as much of the enrichment additives are lost when the water is discarded. Electric rice cookers, popular in Asia and Latin America, simplify the process of cooking rice. Rice (or any other grain) is sometimes quickly fried in oil or fat before boiling (for example saffron rice or risotto); this makes the cooked rice less sticky, and is a cooking style commonly called pilaf in Iran and Afghanistan or biryani (Dam-pukhtak) in India and Pakistan.
Dishes
In Arab cuisine, rice is an ingredient of many soups and dishes with fish, poultry, and other types of meat. It is also used to stuff vegetables or is wrapped in grape leaves (dolma). When combined with milk, sugar, and honey, it is used to make desserts. In some regions, such as Tabaristan, bread is made using rice flour. Medieval Islamic texts spoke of medical uses for the plant. Rice may also be made into congee (also called rice porridge or rice gruel) by adding more water than usual, so that the cooked rice is saturated with water, usually to the point that it disintegrates. Rice porridge is commonly eaten as a breakfast food, and is also a traditional food for the sick.
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