White Rice Nutrition Facts: Calories, Macros & Health Benefits
Summary: White Rice contains 130 calories, 2.7g protein, 28.7g carbs, and 0.3g fat per one cup (180g). It is a source of iron, zinc, vitamin b6.
Nutrition Facts — one cup (180g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 130 kcal | 6% |
| Protein | 2.7g | 5% |
| Carbohydrates | 28.7g | 10% |
| Total Fat | 0.30g | 0% |
| Fiber | 0.40g | 1% |
| Sugar | 0.05g | -- |
| Saturated Fat | 0.08g | 0% |
| Sodium | 1.0mg | 0% |
| Calcium | 12.0mg | 1% |
| Iron | 35.0mg | 194% |
| Magnesium | 0.50mg | 0% |
| Zinc | 43.0mg | 391% |
| Vitamin C | 0.02mg | 0% |
| Vitamin A | 0.01mcg | 0% |
| Vitamin B6 | 0.40mg | 24% |
| Vitamin B12 | 0.09mcg | 4% |
| Folate | 3.0mcg | 1% |
| Vitamin E | 0.04mg | 0% |
Is White Rice Good for You?
White Rice provides 130 calories per one cup (180g) with 2.7g protein, 28.7g carbohydrates, and 0.3g fat. It is a source of iron (194% dv), zinc (391% dv), vitamin b6 (24% dv).
Plain steamed white rice is a staple carbohydrate in Indian cuisine, commonly served with dal, curries, and vegetables.
Key Health Benefits of White Rice
- Iron (194% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (391% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (24% DV): Supports balanced nutrition when included as part of your daily meals.
How to Track White Rice Nutrition with Gram
Use Gram to log white rice and see calories, macros, and micronutrients in context. You can search by name or use AI food scanning to track meals quickly.
Frequently Asked Questions
How many calories are in white rice?
White Rice contains 130 calories per one cup (180g).
How much protein is in white rice?
White Rice provides 2.7g of protein per one cup (180g).
How many carbs are in white rice?
White Rice has 28.7g of carbohydrates per one cup (180g).
Is white rice good for tracking nutrition?
Yes. White Rice can be logged by calories, macros, and micronutrients in the Gram app.
How should I use white rice in a meal plan?
Use White Rice as part of a balanced meal and compare the protein, carbs, and fat values to your daily targets.
Track your nutrition with Gram
Snap a photo of your meal and let AI do the rest. Track calories, macros, and micronutrients effortlessly.
Nutrition data sourced from USDA FoodData Central. Track white rice and thousands of other foods with the Gram app.