Is white rice good for weight loss?

White rice is relatively low in calories per serving and has no added sugar or saturated fat. However, its low fiber content means it may not be as filling as other grains, which could impact weight management.

Is white rice good for diabetes?

White rice has a high glycemic index, meaning it can raise blood sugar levels quickly. Its low fiber content also means it won't slow sugar absorption. Individuals with diabetes should consume it in moderation and pair it with fiber and protein sources.

Is white rice ultra-processed?

No, white rice is classified as NOVA 1, indicating it is an unprocessed or minimally processed food. It contains no added sugar, saturated fat, or sodium beyond trace amounts.

Is white rice a good source of protein?

White rice provides a modest amount of protein, with 2.7g per 100g. While it contributes to protein intake, it is not considered a primary source compared to other foods like legumes or lean meats.

grain · Serving 1 cup cooked

White rice (cooked)

White rice scores 60/100, earning a "Good" rating. It is a whole food with minimal sodium, added sugar, and saturated fat, but offers limited fiber and protein.

Good

FoodScore / 100

Score breakdown

What it has going for it

Bonuses

Whole food (NOVA 1)+10

What brings the score down

Penalties

Nothing significantly penalised. Well done.

Based on our published methodology (USDA Dietary Guidelines 2020-2025 + NIH DRI).

Nutrition facts

Nutrient	Per 100g	% DV
Calories	130 kcal	—
Total fat	0.3 g	0%
Saturated fat	0 g	0%
Trans fat	0 g	—
Fiber	0.4 g	1%
Protein	2.7 g	5%
Added sugar	0 g	0%
Sodium	1 mg	0%
Potassium	35 mg	1%
Calcium	0 mg	0%
Iron	0.2 mg	1%
Magnesium	12 mg	3%
Phosphorus	43 mg	3%
Zinc	0 mg	0%
Vitamin A	0 %	0%
Vitamin C	0 %	0%
Vitamin D	0 %	0%
Vitamin E	0 %	0%
Vitamin K	0 %	0%
Vitamin B12	0 %	0%
Folate	0 %	0%
Riboflavin	0 %	0%
Omega-3	0 g	—

Eat this instead

Higher-scoring foods in the same category.

Rolled oats (dry)

grain

85Very good

Steel-cut oats (dry)

grain

85Very good

Quinoa (cooked)

grain

70Good

Whole wheat pasta (cooked)

grain

65Good

Whole wheat bread

grain

63Good

Frequently asked questions

Is white rice good for weight loss?: White rice is relatively low in calories per serving and has no added sugar or saturated fat. However, its low fiber content means it may not be as filling as other grains, which could impact weight management.
Is white rice good for diabetes?: White rice has a high glycemic index, meaning it can raise blood sugar levels quickly. Its low fiber content also means it won't slow sugar absorption. Individuals with diabetes should consume it in moderation and pair it with fiber and protein sources.
Is white rice ultra-processed?: No, white rice is classified as NOVA 1, indicating it is an unprocessed or minimally processed food. It contains no added sugar, saturated fat, or sodium beyond trace amounts.
Is white rice a good source of protein?: White rice provides a modest amount of protein, with 2.7g per 100g. While it contributes to protein intake, it is not considered a primary source compared to other foods like legumes or lean meats.

Sources: USDA FoodData Central · FDA Nutrition Facts label

Updated 4/19/2026.