FoodScore
0/ 100
Goodgrain· 100 g

White Rice

White rice scores 65/100, placing it in the 'Good' category, primarily due to its status as a minimally processed whole food and its contribution of plant protein.

Nutrition data (per 100 g)

Source: USDA FoodData Central.

  • White Rice contains 0 kcal per 100 g.
  • White Rice contains 7.0 g of protein per 100 g.
  • White Rice contains 1.0 g of total fat per 100 g (0.0 g saturated).
  • White Rice contains 0 g of added sugar per 100 g.
  • White Rice provides 0 mg of sodium per 100 g.
  • White Rice provides 82 mg of potassium per 100 g.
  • White Rice provides 27 mg of magnesium per 100 g.
  • White Rice scores 65/100 on FoodScore (good).
  • White Rice is classified as NOVA 1 (unprocessed or minimally processed).
  • White rice is a minimally processed grain, categorized as NOVA 1.
  • It provides 7.04g of protein per 100g serving, contributing to daily protein intake.
  • A 100g serving contains 0g of added sugar and only 0.46mg of sodium.
  • It is a source of zinc, providing 12% of the Daily Value per 100g serving.
  • This grain offers minimal fiber at 0.15g per 100g.
  • Scores +18 points above the grain category average (47/100 across 2269 foods).
Fiber
0.15g
1% of Daily Value
Protein
7.04g
14% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
0.46mg
0% of Daily Value
+
What it brings to the table
Protein (7.0g)+3
Micronutrients (Zinc)+2
Whole food (NOVA 1)+10
−
What holds it back

Nothing significantly penalised here. Well done.

Why it scores 65

White rice achieves a 'Good' FoodScore of 65 out of 100, reflecting its nutritional profile within the context of dietary guidelines. A significant positive factor is its classification as a minimally processed food (NOVA class 1), which earns a substantial bonus of +10 points. This indicates it retains most of its natural integrity and lacks the additives often found in ultra-processed items. The presence of 7.04g of protein per 100g also contributes positively, adding +3 points to its score, supporting its role in a balanced diet. Furthermore, it provides a notable amount of zinc, contributing +2 points for micronutrient density, as 100g supplies 12% of the Daily Value. The absence of added sugar, saturated fat, and sodium in significant amounts prevents any penalties in these categories. While it offers some beneficial nutrients, its score is not higher due to its very low fiber content (0.15g per 100g) and the lack of other micronutrients like calcium, iron, and folate in meaningful quantities. To achieve a higher score, white rice would need to be fortified with more micronutrients or be consumed as part of a meal that significantly boosts its fiber content.

Health benefits

What the nutrients in white rice actually do for you, grounded in established dietary science.

Supports Muscle Maintenance and Growth

White rice contributes to muscle maintenance and growth due to its protein content. Each 100g serving provides 7.04g of protein, which is essential for repairing and building muscle tissue. While not a complete protein on its own, when combined with other protein sources throughout the day, it helps meet daily protein requirements. Dietary guidelines emphasize adequate protein intake for all adults, especially those engaged in physical activity. Including rice as part of a meal can help ensure sufficient protein intake, particularly in plant-based diets.

Aids in Energy Provision

As a primary source of carbohydrates, white rice is highly effective at providing sustained energy. Carbohydrates are the body's preferred fuel source, and the glucose derived from rice is readily used by muscles and the brain. Its caloric density, with 0 calories per 100g, makes it an efficient energy provider without contributing significant fat. This makes it a suitable food for athletes or individuals with high energy demands, helping to replenish glycogen stores after physical exertion.

Contributes to Mineral Intake, Especially Zinc

White rice contributes to the intake of several essential minerals, notably zinc. A 100g serving provides 1.35mg of zinc, which is 12% of the Daily Value. Zinc plays a crucial role in immune function, wound healing, and DNA synthesis. While it provides smaller amounts of other minerals like magnesium (6% DV) and potassium (2% DV), its zinc contribution is a notable benefit. Ensuring adequate zinc intake is important for overall health and various bodily processes.

Naturally Low in Sodium and Added Sugars

White rice is naturally low in sodium and contains no added sugars, which aligns with recommendations for a heart-healthy diet. A 100g serving has only 0.46mg of sodium and 0g of added sugar. High intake of sodium is linked to elevated blood pressure, and excessive added sugars contribute to various health issues. Choosing foods like white rice that are inherently free from these components can help individuals manage their intake and support long-term cardiovascular health. However, preparation methods can significantly alter these values.

How to eat it

White rice is a versatile staple in the US diet, commonly serving as a base for various dishes, a side dish, or an ingredient in casseroles and stir-fries. It's often paired with vegetables, lean proteins, and legumes to create a balanced meal. A typical serving size is around 1/2 to 1 cup cooked, which is roughly 75-150g, providing a good source of carbohydrates for energy.

To enhance the nutritional value, pair white rice with fiber-rich vegetables and lean protein sources like chicken or beans.
Consider cooking white rice in broth instead of water to add flavor and some micronutrients.
Store cooked white rice properly in the refrigerator for up to 3-4 days to prevent bacterial growth.
For a more complete nutritional profile, mix white rice with brown rice or other whole grains.
Things to keep in mind

For most healthy adults, white rice is generally safe to consume in moderate amounts and is not associated with common allergies. Individuals with diabetes or those managing blood sugar levels should be mindful of portion sizes due to its carbohydrate content and relatively high glycemic index, which can lead to a rapid increase in blood glucose. While not a direct caution, its low fiber content means it should be consumed as part of a meal that includes other fiber-rich foods to support digestive health. There are no widely documented significant interactions with medications or specific populations that need to avoid white rice, beyond general dietary considerations for carbohydrate intake.

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Reader questions
Is white rice healthy?
White rice can be part of a healthy diet, especially when consumed in moderation and paired with nutrient-dense foods. It's a good source of carbohydrates for energy and provides some protein (7.04g per 100g) and zinc (12% DV). Its status as a minimally processed food (NOVA 1) is a positive aspect, but its low fiber content means it should be balanced with other fiber-rich foods.
Is white rice good for weight loss?
White rice can be included in a weight loss diet, but portion control is key. It provides energy and some protein, which can contribute to satiety. However, its low fiber content means it may not be as filling as whole grains. Pairing it with plenty of vegetables and lean protein can help create a more satiating and calorie-controlled meal.
Is white rice processed?
White rice is considered a minimally processed food, categorized as NOVA 1. This means it has undergone minimal processing, primarily milling to remove the husk, bran, and germ. It is not an ultra-processed food, which typically involves many industrial ingredients and additives.
How should I cook white rice for the best texture?
For best texture, rinse white rice thoroughly before cooking to remove excess starch. Use a 1:2 ratio of rice to water (e.g., 1 cup rice to 2 cups water). Bring to a boil, then reduce heat to low, cover, and simmer for about 15-20 minutes until the water is absorbed. Let it sit, covered, for 5-10 minutes off the heat before fluffing with a fork to achieve separate, tender grains.
What are some healthier alternatives to white rice?
Healthier alternatives to white rice often include whole grains that offer more fiber and micronutrients. Options like brown rice, quinoa, farro, or bulgur wheat provide significantly more dietary fiber, which can aid in digestion and blood sugar management. For lower-carb options, consider cauliflower rice or shirataki rice.
Does white rice contain gluten?
No, white rice is naturally gluten-free. It is a safe grain option for individuals with celiac disease or gluten sensitivity. This makes it a versatile staple for those following a gluten-free diet, providing a carbohydrate source without triggering adverse reactions.
How does white rice compare to brown rice nutritionally?
White rice differs from brown rice primarily in its fiber and micronutrient content. Brown rice retains the bran and germ, which are rich in fiber, B vitamins, and minerals like magnesium and selenium. White rice has these removed, resulting in lower fiber (0.15g vs. ~3g per 100g) and fewer micronutrients, though it often has a longer shelf life and a different texture.

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Data & references

Sources: USDA FoodData Central (Foundation, fdcId 2512381)Updated 2026-04-20