White long grain rice is the most widely consumed rice globally. The milling and polishing that produces white rice removes the bran and germ, leaving mainly starchy endosperm with less fibre, B vitamins, and minerals than brown rice — though many countries mandate enrichment with thiamin, niacin, and iron to compensate.
Rinsing reduces surface starch and gives fluffier results; boiling in excess water then draining reduces inorganic arsenic more than absorption cooking, a worthwhile habit if rice is eaten daily.
Where Rice (White, Long Grain) Stands Out
Macronutrients per 100g
Glycemic Index & Load
High GI food — causes a rapid rise in blood sugar. Best eaten in small portions combined with lower-GI foods, protein, or fat.
Glycemic Load (GL = GI × carbs ÷ 100) accounts for portion size. A high GL — keep portions modest.
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 equivalents (NE) | 3.30 mg | 21% | |
| 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% | |
| Riboflavin (B2) | 0.000 mg | 0% | |
| Vitamin C | 0.000 mg | 0% | |
| Vitamin B12 | 0.000 µg | 0% | |
| Vitamin D | 0.000 µg | 0% | |
| Vitamin A (RE) | 0.000 µg | 0% | |
| Iodine | 0.000 µg | 0% | |
| Polyunsaturated fat (PUFA) | 0.270 g | — | |
| Monounsaturated fat | 0.270 g | — | |
| Sucrose | 0.200 g | — | |
| Maltose | 0.000 g | — | |
| Fructose | 0.000 g | — | |
| Glucose (dextrose) | 0.000 g | — | |
| Cholesterol | 0.000 mg | — | |
| Glutamic acid | 2.13 g | — | |
| Aspartic acid | 0.533 g | — | |
| Leucine | 0.490 g | — | |
| Proline | 0.391 g | — | |
| Valine | 0.362 g | — | |
| Arginine | 0.355 g | — | |
| Phenylalanine | 0.348 g | — | |
| Serine | 0.320 g | — | |
| Alanine | 0.284 g | — | |
| Isoleucine | 0.284 g | — | |
| Tyrosine | 0.249 g | — | |
| Glycine | 0.249 g | — | |
| Threonine | 0.234 g | — | |
| Lysine | 0.213 g | — | |
| Methionine | 0.185 g | — | |
| Histidine | 0.170 g | — | |
| Cysteine | 0.128 g | — | |
| Tryptophan | 0.085 g | — | |
| 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 is the proportion of an adult
EU Nutrient Reference Value (NRV) supplied by 100g of this food.
NRVs are the labelling standard — the same basis as the “%RI” figures printed on
food packaging — so these percentages are directly comparable with a shop label.
They are a single adult figure and do not vary by age or sex, which is why they
sometimes differ from UK dietary reference values: the NRV for vitamin C is 80mg
where the UK RNI is 40mg. When Nutriofia assesses your own intake in the
reports and trackers, it uses the age- and sex-specific UK values instead.
Fibre is shown without a percentage. Our fibre values use the UK
Englyst NSP method, while the published 30g daily goal is an AOAC figure — the two
are measured differently and a single percentage would mislead.
How we source and normalise our data →