Nutrition Facts
Serving size: 100g (cooked, long-grain)
Amount Per ServingCalculated Value
Calories130
Total Fat 0.3g
0% DVSaturated Fat 0.1g0% DV
Cholesterol 0mg
0% DVSodium 1mg
0% DVTotal Carbohydrates 28g
10% DVDietary Fiber 0.4g2% DV
Protein 2.7g
5% DV* Percent Daily Values (DV) are based on a 2,000 calorie diet.
Nutrition Deep-Dive
Cooked White Rice.
White rice is an easily digestible, gluten-free carbohydrate source that serves as the primary energy fuel for athletes and active individuals. During the refining process, the outer bran and germ layers are removed, reducing the fiber content but making it highly efficient for rapid glycogen replenishment without gastrointestinal discomfort.
Serving Size Variations
1 Cup Cooked (158g)205 kcal | 44g Carbs
100g Cooked130 kcal | 28g Carbs
100g Dry (raw, yields ~250g cooked)360 kcal | 80g Carbs
Glycemic Index & Performance
White rice has a high Glycemic Index (GI ~70-80), meaning it enters the bloodstream quickly as glucose. For non-active individuals, this can trigger insulin spikes. However, for athletes or weightlifters, consuming white rice post-workout is optimal because it triggers an insulin response that shuttles amino acids and glycogen directly into depleted muscle cells, accelerating recovery.