White rice (long-grain, parboiled, dry, enriched) nutrition facts
Per 1 cup · 187 g
of a 2,000 cal day
- Protein14g8% of calories
- Carbs151g89% of calories
- Fat1.9g3% of calories
- ✓ Low fat
- ✓ Low saturated fat
- ✓ Sodium free
- ✓ Cholesterol free
At a glance
One serving of White rice (long-grain, parboiled, dry, enriched) (1 cup, 187 g) has 699 calories, with 14 g of protein, 151 g of carbohydrates and 1.9 g of fat. Most of its energy comes from carbs (89% of calories). It is high in protein (28% DV), thiamine (94% DV) and niacin (59% DV).
High in
20%+ of the daily value
- Protein28%
- Thiamine94%
- Niacin59%
- Vitamin B665%
- Folate (B9)120%
- Pantothenic acid25%
Good source of
10–19% of the daily value
- Dietary fiber12%
- Calcium13%
- Magnesium12%
- Zinc17%
Watch
20%+ of the daily value
Nothing notable
Vitamins & minerals
Amounts for 1 cup (187 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 0 μg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 0.1 mg | 0% |
| Vitamin K | 0.2 μg | 0% |
| Thiamine | 1 mg | 94% |
| Riboflavin (B2) | 0.1 mg | 7% |
| Niacin | 9 mg | 59% |
| Vitamin B6 | 1 mg | 65% |
| Folate (B9) | 481 μg | 120% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 25% |
| Choline | 11 mg | 2% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 133 mg | 13% |
| Iron | 6 mg | 78% |
| Potassium | 325 mg | 7% |
| Magnesium | 50 mg | 12% |
| Phosphorus | 286 mg | 41% |
| Zinc | 2 mg | 17% |
| Copper | 1 mg | 59% |
| Manganese | 2 mg | 84% |
| Selenium | 37 μg | 68% |
Full breakdown · 38 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 0 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fructose | 0 g | — |
| Galactose | 0 g | — |
| Glucose | 0.2 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 0.3 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.4 g | — |
| Maltose | 0 g | — |
| Methionine | 0.3 g | — |
| Monounsaturated fats | 0.5 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 128 g | — |
| Sucrose | 0.4 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 0.4 g | — |
| Valine | 1 g | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
Similar foods
120 calRiz Dainty Rice Pilaf½ cup−579 cal- 699 cal
Parboiled rice (dry, long-grain, unenriched)1 cupsame cal - 194 calParboiled rice (cooked, long-grain, unenriched)1 cup−505 cal
- 194 calWhite rice (long-grain, parboiled, cooked, enriched)1 cup−505 cal
- 170 calGreat Value Boil ina Bag White Rice½ cup−529 cal
- 190 calEarthly Grains Rice Pilaf¼ cup dry mix & 1 tbsp seasoning−509 cal
Burning 699 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 133minWalking (3.5 mph)
- 84minCycling (moderate)
- 58minRunning (6 mph)
- 98minSwimming laps
Common questions
How many calories are in White rice (long-grain, parboiled, dry, enriched)?
One serving of White rice (long-grain, parboiled, dry, enriched) (1 cup) has 699 calories, which works out to 374 calories per 100 g. That is about 35% of a 2,000-calorie day.
Is White rice (long-grain, parboiled, dry, enriched) high in protein?
It provides a solid 14 g of protein per serving (28% of the 50 g daily value), but protein supplies only 8% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is White rice (long-grain, parboiled, dry, enriched) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 148 g of net carbs and 89% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in White rice (long-grain, parboiled, dry, enriched)?
3.7 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in White rice (long-grain, parboiled, dry, enriched)?
0.6 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
