White rice (long-grain, parboiled, cooked, enriched) nutrition facts
Per 1 cup · 158 g
of a 2,000 cal day
- Protein4.6g10% of calories
- Carbs41g87% of calories
- Fat0.6g3% of calories
- ✓ Low fat
- ✓ Low saturated fat
- ✓ Sodium free
- ✓ Sugar free
- ✓ Cholesterol free
At a glance
One serving of White rice (long-grain, parboiled, cooked, enriched) (1 cup, 158 g) has 194 calories, with 4.6 g of protein, 41 g of carbohydrates and 0.6 g of fat. Most of its energy comes from carbs (87% of calories). It is high in thiamine (28% DV), niacin (23% DV) and folate (b9) (32% DV).
High in
20%+ of the daily value
- Thiamine28%
- Niacin23%
- Folate (B9)32%
- Iron36%
- Manganese24%
- Selenium27%
Good source of
10–19% of the daily value
- Vitamin B619%
- Pantothenic acid10%
- Phosphorus12%
- Copper12%
Watch
20%+ of the daily value
Nothing notable
Vitamins & minerals
Amounts for 1 cup (158 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 mg | 0% |
| Vitamin K | 0 μg | 0% |
| Thiamine | 0.3 mg | 28% |
| Riboflavin (B2) | 0 mg | 2% |
| Niacin | 4 mg | 23% |
| Vitamin B6 | 0.2 mg | 19% |
| Folate (B9) | 128 μg | 32% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 10% |
| Choline | 3 mg | 1% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 30 mg | 3% |
| Iron | 3 mg | 36% |
| Potassium | 88 mg | 2% |
| Magnesium | 14 mg | 3% |
| Phosphorus | 87 mg | 12% |
| Zinc | 1 mg | 5% |
| Copper | 0.1 mg | 12% |
| Manganese | 1 mg | 24% |
| Selenium | 15 μg | 27% |
Full breakdown · 37 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.3 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 0.4 g | — |
| Aspartic acid | 0.5 g | — |
| Beta carotene | 0 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fructose | 0 g | — |
| Galactose | 0 g | — |
| Glucose | 0 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.2 g | — |
| Histidine | 0.1 g | — |
| Isoleucine | 0.2 g | — |
| Lactose | 0 g | — |
| Leucine | 0.4 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 0.1 g | — |
| Phenylalanine | 0.2 g | — |
| Polyunsaturated fats | 0.1 g | — |
| Proline | 0.3 g | — |
| Retinol | 0 μg | — |
| Serine | 0.2 g | — |
| Sucrose | 0.1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.2 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.1 g | — |
| Valine | 0.3 g | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
Similar foods
120 calRiz Dainty Rice Pilaf½ cup−74 cal- 699 calParboiled rice (dry, long-grain, unenriched)1 cup+505 cal
- 194 calParboiled rice (cooked, long-grain, unenriched)1 cupsame cal
699 calWhite rice (long-grain, parboiled, dry, enriched)1 cup+505 cal- 170 calGreat Value Boil ina Bag White Rice½ cup−24 cal
- 190 calEarthly Grains Rice Pilaf¼ cup dry mix & 1 tbsp seasoning−4 cal
Burning 194 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 37minWalking (3.5 mph)
- 23minCycling (moderate)
- 16minRunning (6 mph)
- 27minSwimming laps
Common questions
How many calories are in White rice (long-grain, parboiled, cooked, enriched)?
One serving of White rice (long-grain, parboiled, cooked, enriched) (1 cup) has 194 calories, which works out to 123 calories per 100 g. That is about 9.7% of a 2,000-calorie day.
Is White rice (long-grain, parboiled, cooked, enriched) high in protein?
Not especially. It has 4.6 g of protein per serving, and protein supplies 10% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is White rice (long-grain, parboiled, cooked, enriched) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 40 g of net carbs and 87% 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, cooked, enriched)?
3.2 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, cooked, enriched)?
0.2 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
