Grains & Cereals Rice Phytochemical data available 🇬🇧 CoFID 2021 · 11-861
✦ Global staple grain ✦ Enriched with B vitamins and iron ✦ High GI when hot ✦ Neutral flavour canvas

Raw white long grain rice is the pantry staple, refined to remove the bran and germ. Where enriched, it provides iron, thiamin, niacin, and sometimes folate as additions. Its high glycaemic index is a characteristic of the refined starch, especially when eaten hot and freshly cooked.

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Preparation note

Use the pasta method (large volume of boiling water, drain) occasionally to reduce inorganic arsenic — particularly recommended if rice is a daily staple.

Sources: FSA arsenic guidance · CoFID 2021

Macronutrients per 100g

1,513
kJ
Energy
6.70
g
Protein
85.1
g
Carbs
0.90
g
Fibre
1.00
g
Fat
0.20
g
Sugars
0.25
g
Saturates
0.00
g
Salt

Vitamins & Minerals

Nutrient Per 100g % Daily Value* Level
Phosphorus 117 mg 17%
Potassium 87.0 mg 4%
Chloride 46.0 mg 6%
Magnesium 25.0 mg 7%
Calcium 16.0 mg 2%
Folate 14.0 µg 7%
Selenium 13.0 µg 24%
Niacin (B3) 1.40 mg 9%
Zinc 1.40 mg 14%
Manganese 1.05 mg 53%
Pantothenic Acid (B5) 0.410 mg 7%
Iron 0.260 mg 2%
Copper 0.180 mg 18%
Vitamin B6 0.120 mg 9%
Thiamin (B1) 0.120 mg 11%
Vitamin E (alpha-TE) 0.030 mg 0%
Vitamin C 0.000 mg 0%
Vitamin D 0.000 µg 0%
Vitamin A (RAE) 0.000 µg 0%
Vitamin B12 0.000 µg 0%
Polyunsaturated fat (PUFA) 0.270 g —
Monounsaturated fat 0.270 g —
Sucrose 0.200 g —
Cholesterol 0.000 mg —
Beta-carotene 0.000 µg —
Biotin (Vitamin B7) 1.60 µg 3%
Retinol (vitamin A) 0.000 µg 0%
Omega-3 (Alpha-linolenic acid) 0.010 g —

* % Daily Value based on EU Nutrient Reference Values (NRVs). — indicates no EU NRV established.

Phytochemicals

Flavanols (Flavan-3-ols)
Epigallocatechin gallate (EGCG)
0.000 mg / 100g
USDA Flavonoid DB 3.3 (2018); NDB_No 20045
Flavanols (Flavan-3-ols)
Catechin (+)
0.000 mg / 100g
USDA Flavonoid DB 3.3 (2018); NDB_No 20045
Flavanols (Flavan-3-ols)
Epicatechin (-)
0.000 mg / 100g
USDA Flavonoid DB 3.3 (2018); NDB_No 20045
Isoflavonoids
Isoflavonoids (total)
0.010 mg / 100g
USDA Isoflavone DB 2.1 (2015); NDB_No 20045
Isoflavonoids
Daidzein
0.000 mg / 100g
USDA Isoflavone DB 2.1 (2015); NDB_No 20045
Isoflavonoids
Genistein
0.000 mg / 100g
USDA Isoflavone DB 2.1 (2015); NDB_No 20045
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. Page generated from Nutriofia database · Argarth Collective Ltd · Company No. 16864945.