White Rice: Calories, Nutrition & Healthier Swaps

White rice is milled grain: the bran with most of the fiber and some B vitamins is removed, which makes it soft, quick to cook and easy to digest.

White Rice nutrition facts per 100 g and per serving

Values per 100 g as eaten, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little.

White Rice: nutrition highlights

There's almost no sugar: the carbohydrate is mostly starch.

On the open Nutri-Score algorithm, white rice gets a B: one of the better picks in its category. The score weighs calories, sugar, saturated fat and salt against protein, fiber and the share of fruit, vegetables, legumes and nuts.

What to watch

• It's low in fiber, so add vegetables, greens or beans to the plate.

How much movement is one serving?

One serving (plate, 200 g) is 260 kcal — roughly 85 min of easy walking or 33 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.

Healthier swaps for White Rice

Swaps are picked the same way the app does it: from the same kind of food, with a serving matched to the same calories (±25%), and only when the swap is clearly better — not “salad instead of pizza”.

• Red lentils, boiled — 220 g, 260 kcal: +10 g fibre, +14 g protein.
• White beans, boiled — 190 g, 257 kcal: −0.6 g salt, +11 g fibre.
• Kidney Beans — 220 g, 264 kcal: −0.6 g salt, +13 g fibre.
• Lentils — 220 g, 255 kcal: +17 g fibre, +14 g protein.