Rice, white, long-grain, regular, raw, unenriched
FDC 169756cup (185 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 39 · -25 vs Grains & pasta medianRaw long-grain white rice scores 39 of 100, Low band, but ranks near the bottom of its category at 55th of 60 in Grains & pasta, well under the median score of 64. Its one notable figure is protein at 14% DV per 100 g, modest but present in an otherwise starch-heavy grain.
It's cooked as a base for stir-fries, curries, and pilafs, with a cup of raw rice (185 g) providing about 80 g of carbohydrate and just 1.3 g of fiber per 100 g. Since it ranks well below its category's median, pasta or couscous both score higher among grains and pasta if variety in that aisle is the goal.
See how this score is calculated, build a plate around rice, white, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 365 kcal | 18% |
| Total fat | 0.66 g | 1% |
| Saturated fat | 0.18 g | 1% |
| Cholesterol | 0 mg | 0% |
| Sodium | 5 mg | 0% |
| Carbohydrate | 80 g | 29% |
| Dietary fiber | 1.3 g | 5% |
| Sugars | 0.12 g | |
| Protein | 7.1 g | 14% |
| Potassium | 115 mg | 2% |
| Calcium | 28 mg | 2% |
| Iron | 0.8 mg | 4% |
| Magnesium | 25 mg | 6% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.11 mg | 1% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 675 kcal | 34% |
| Total fat | 1.2 g | 2% |
| Saturated fat | 0.33 g | 2% |
| Cholesterol | 0 mg | 0% |
| Sodium | 9.3 mg | 0% |
| Carbohydrate | 148 g | 54% |
| Dietary fiber | 2.4 g | 9% |
| Sugars | 0.22 g | |
| Protein | 13 g | 26% |
| Potassium | 213 mg | 5% |
| Calcium | 52 mg | 4% |
| Iron | 1.5 mg | 8% |
| Magnesium | 46 mg | 11% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.2 mg | 1% |
Source: USDA FoodData Central · Public domain
FDC 169756Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the grains & pasta median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Pasta, dry, unenrichedDensity 46 vs 39Couscous, cookedDensity 47 vs 39Semolina, unenrichedDensity 48 vs 39Original analysis by NutriVerdict
In the kitchen and how to use it
Long-grain white rice cooks up into separate, fluffy grains rather than the sticky clumps of short-grain varieties, which is why it is the standard choice for pilafs, fried rice, jambalaya and as a simple side under stews, curries and stir-fries. Before cooking it is rinsed to remove surface starch for an even fluffier result, though skipping the rinse yields a slightly stickier texture some cooks prefer for dishes like rice pudding. Its neutral flavor lets it absorb the seasonings, broths and sauces it is cooked or served with, making it one of the most adaptable starches in a pantry.
Store raw rice in a sealed container in a cool, dry pantry, where it keeps well for a long time since it is unenriched and has no added moisture to spoil. A cup of raw rice weighs 185 grams and provides 365 calories per 100 grams along with 80 grams of carbohydrate, reflecting its role as a calorie-dense staple starch rather than a low-calorie side. It also contributes a notable 14% DV of protein and 1.3 grams of fiber per 100 grams, modest for a whole grain but still a meaningful part of a rice-based meal, and with only 5 mg of sodium per 100 grams it leaves plenty of room to season the dish to taste.
Frequently asked questions about rice, white
How many calories are in long-grain white rice?
Raw long-grain white rice has 365 calories per 100 grams; a full cup weighs 185 grams before cooking.
Is long-grain white rice a good source of protein?
It provides 14% DV of protein per 100 grams, a modest but real contribution for a grain.
How should raw long-grain white rice be stored?
Keep it in a sealed container in a cool, dry pantry, where it stays good for a long time since it is unenriched and shelf-stable.