✦ World's most consumed grain
✦ Quick and easy to prepare
✦ Selenium and enriched B vitamins
✦ Versatile neutral base
Boiled white long grain rice is the most commonly consumed form of the world's most widely eaten grain. Cooking in unsalted water gives a blank nutritional canvas — moderate starchy carbohydrate, small amounts of selenium and B vitamins (if enriched), and very little fat or fibre.
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Preparation note
Reheat leftovers only once and ensure piping hot throughout; refrigerate cooked rice promptly and use within 24 hours to minimise Bacillus cereus risk.
Sources:
NHS Rice safety · CoFID 2021
Where Rice, white, long grain, boiled in unsalted water Stands Out
Macronutrients per 100g
560
kJ
Energy
2.80
g
Protein
31.1
g
Carbs
0.50
g
Fibre
0.40
g
Fat
0.09
g
Saturates
0.03
g
Salt
Vitamins & Minerals
| Nutrient | Per 100g | % Daily Value* | Level |
|---|---|---|---|
| Chloride | 84.0 mg | 11% | |
| Phosphorus | 28.0 mg | 4% | |
| Potassium | 12.0 mg | 1% | |
| Calcium | 9.00 mg | 1% | |
| Magnesium | 5.00 mg | 1% | |
| Selenium | 5.00 µg | 9% | |
| Folate | 4.00 µg | 2% | |
| Zinc | 0.400 mg | 4% | |
| Niacin (B3) | 0.300 mg | 2% | |
| Manganese | 0.290 mg | 15% | |
| Pantothenic Acid (B5) | 0.090 mg | 2% | |
| Copper | 0.070 mg | 7% | |
| Iron | 0.040 mg | 0% | |
| Vitamin B6 | 0.030 mg | 2% | |
| Vitamin E (alpha-TE) | 0.010 mg | 0% | |
| Vitamin B12 | 0.000 µg | 0% | |
| Vitamin D | 0.000 µg | 0% | |
| Vitamin A (RAE) | 0.000 µg | 0% | |
| Vitamin C | 0.000 mg | 0% | |
| Polyunsaturated fat (PUFA) | 0.100 g | — | |
| Monounsaturated fat | 0.100 g | — | |
| Cholesterol | 0.000 mg | — | |
| Beta-carotene | 0.000 µg | — | |
| Biotin (Vitamin B7) | 0.400 µg | 1% | |
| Retinol (vitamin A) | 0.000 µg | 0% |
* % Daily Value based on EU Nutrient Reference Values (NRVs). — indicates no EU NRV established.
Phytochemicals
Isoflavonoids
Daidzein
0.000 mg / 100g
USDA Isoflavone DB 2.1 (2015); NDB_No 20047
Isoflavonoids
Isoflavonoids (total)
0.000 mg / 100g
USDA Isoflavone DB 2.1 (2015); NDB_No 20047
Isoflavonoids
Genistein
0.000 mg / 100g
USDA Isoflavone DB 2.1 (2015); NDB_No 20047
Why are some phytochemicals missing? Nutriofia tracks over 50 bioactive plant compounds — including allicin, betanin, glucosinolates, lignans, and polyphenols — but comprehensive measurement data simply doesn't exist yet for most foods. Unlike vitamins and minerals, phytochemical analysis is still an active area of food science research. When a compound doesn't appear here, it means no published measurement exists for this food, not that the food lacks it. We update our database as new data becomes available.
Primary data source for this entry:
McCance & Widdowson's Composition of Foods Integrated Dataset (CoFID 2021), Public Health England. Source record tag: CoFID 2021.
Phytochemical data: USDA Flavonoid Database Release 3.3 (2018) and published analytical literature as indicated on each compound.
All values are per 100g fresh weight unless stated.
% Daily Values based on EU Nutrient Reference Values (NRVs) per Regulation (EU) No 1169/2011.
Nutriofia is a research and information resource — nothing on this page constitutes medical advice.
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