✦ 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

Macronutrients per 100g

131
kcal
Energy
2.80
g
Protein
31.1
g
Carbs
0.50
g
Fibre
0.40
g
Fat
0.00
g
Sugars
0.09
g
Saturates
0.03
g
Salt

How to read GI & GL

GI (Glycemic Index) rates how fast the carbohydrates in a food raise blood glucose compared to pure glucose (= 100). Low GI ≤ 55 means a slow, steady rise. But GI says nothing about how much carbohydrate you're actually eating.

GL (Glycemic Load) fixes that. It multiplies GI by the actual grams of carbohydrate per typical serving: GL = GI × carbs per serving ÷ 100. This makes it the more useful number for real-world blood sugar management.

Why they can disagree — a food with low GI can still carry a high GL if the serving is large and carb-dense. Conversely, watermelon has a high GI (72) but a low GL (4) because a normal portion contains very few carbs. Always read both together.

Low GL ≤ 10 Modest total glucose impact per serving.
Medium GL 11–19 Moderate impact — manageable for most.
High GL ≥ 20 Significant carb load per serving. Consider a smaller portion.

Source: Atkinson et al., International Tables of GI & GL Values 2021, Am J Clin Nutr.

Glycemic Index & Load

83
GI Score
🔴 High GI
32
GL / Serving
High 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.

Source: Atkinson et al., International Tables of GI & GL Values 2021, Am J Clin Nutr

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%
Selenium 5.00 µg 9%
Magnesium 5.00 mg 1%
Folate 4.00 µg 2%
Niacin equivalents (NE) 1.20 mg 8%
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%
Thiamin (B1) 0.000 mg 0%
Vitamin D 0.000 µg 0%
Vitamin A (RE) 0.000 µg 0%
Riboflavin (B2) 0.000 mg 0%
Vitamin C 0.000 mg 0%
Vitamin B12 0.000 µg 0%
Iodine 0.000 µg 0%
Monounsaturated fat 0.100 g —
Polyunsaturated fat (PUFA) 0.100 g —
Sucrose 0.000 g —
Glucose (dextrose) 0.000 g —
Maltose 0.000 g —
Fructose 0.000 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 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 →

Sources: NHS Rice safety; CoFID 2021
Grains & Cereals Rice Phytochemical data available 🇬🇧 CoFID 2021 · 11-862