White rice (raw, medium-grain, unenriched) nutrition facts
Per 1 cup ยท 195 g
of a 2,000 cal day
- Protein13g8% of calories
- Carbs155g91% of calories
- Fat1.1g1% of calories
- โ Low fat
- โ Low saturated fat
- โ Sodium free
- โ Cholesterol free
At a glance
One serving of White rice (raw, medium-grain, unenriched) (1 cup, 195 g) has 702 calories, with 13 g of protein, 155 g of carbohydrates and 1.1 g of fat. Most of its energy comes from carbs (91% of calories). It is high in protein (26% DV), niacin (20% DV) and Vitamin B6 (22% DV).
High in
20%+ of the daily value
- Protein26%
- Niacin20%
- Vitamin B622%
- Pantothenic acid52%
- Iron20%
- Phosphorus30%
Good source of
10โ19% of the daily value
- Thiamine11%
- Magnesium16%
Watch
20%+ of the daily value
Nothing notable
Vitamins & minerals
Amounts for 1 cup (195 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 ฮผg | 0% |
| Thiamine | 0.1 mg | 11% |
| Riboflavin (B2) | 0.1 mg | 7% |
| Niacin | 3 mg | 20% |
| Vitamin B6 | 0.3 mg | 22% |
| Folate (B9) | 18 ฮผg | 4% |
| Vitamin B12 | 0 ฮผg | 0% |
| Pantothenic acid | 3 mg | 52% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 18 mg | 2% |
| Iron | 2 mg | 20% |
| Potassium | 168 mg | 4% |
| Magnesium | 68 mg | 16% |
| Phosphorus | 211 mg | 30% |
| Zinc | 2 mg | 21% |
| Copper | 0.2 mg | 24% |
| Manganese | 2 mg | 93% |
Full breakdown ยท 22 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | โ |
| Arginine | 1 g | โ |
| Aspartic acid | 1 g | โ |
| Cystine | 0.3 g | โ |
| Glutamic acid | 3 g | โ |
| Glycine | 1 g | โ |
| Histidine | 0.3 g | โ |
| Isoleucine | 1 g | โ |
| Leucine | 1 g | โ |
| Lysine | 0.5 g | โ |
| Methionine | 0.3 g | โ |
| Monounsaturated fats | 0.4 g | โ |
| Phenylalanine | 1 g | โ |
| Polyunsaturated fats | 0.3 g | โ |
| Proline | 1 g | โ |
| Serine | 1 g | โ |
| Threonine | 0.5 g | โ |
| Total omega 3 | 0 g | โ |
| Total omega 6 | 0 g | โ |
| Tryptophan | 0.2 g | โ |
| Tyrosine | 0.4 g | โ |
| Valine | 1 g | โ |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
Similar foods
702 calWhite rice (medium-grain, raw, enriched)1 cupsame cal
242 calWhite rice (medium-grain, cooked)1 cupโ460 cal
242 calWhite rice (cooked, medium-grain, unenriched)1 cupโ460 cal
220 calMinute Jasmine Rice1 cupโ482 cal
170 calMinute White Rice, Light & Fluffyยฝ cup dry riceโ532 cal
170 calMinute White Rice, Light & Fluffyยฝ cup dry riceโ532 cal
Burning 702 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)
- 99minSwimming laps
Common questions
How many calories are in White rice (raw, medium-grain, unenriched)?
One serving of White rice (raw, medium-grain, unenriched) (1 cup) has 702 calories, which works out to 360 calories per 100 g. That is about 35% of a 2,000-calorie day.
Is White rice (raw, medium-grain, unenriched) high in protein?
It provides a solid 13 g of protein per serving (26% 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 (raw, medium-grain, unenriched) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 155 g of net carbs and 91% of its calories come from carbohydrates, while most keto plans cap net carbs at 20โ50 g per day.
How much sodium is in White rice (raw, medium-grain, unenriched)?
2 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
