Rice, white, long-grain, regular, enriched, cooked

About this food

Cooked enriched white rice is almost entirely carbohydrate by calories, with only a small amount of protein and fat and, per this reference data, well under half a gram of fiber per 100g. That low fiber content is the main compositional difference from brown rice, which keeps the bran layer that white rice's milling process removes.

The figures here are for cooked rice, since that's how it's actually eaten — cooked rice absorbs roughly two to three times its dry weight in water, so these per-100g numbers are considerably lower than the same rice would show measured dry before cooking. "Enriched" means the milling losses of certain vitamins and minerals (notably thiamin, niacin, and iron) are replaced after processing, per common U.S. rice-processing standards.

As a carbohydrate source, white rice is neutral and low in fat and fiber, which makes it easy to combine with almost any protein or vegetable without shifting a meal's macro balance much beyond the carbohydrate it adds — one reason it's a common base ingredient across a wide range of meal-planning approaches.

For a full daily target across calories and all three macros, try the macro calculator.