|  | Diet Nutrition | Nutrition

White Rice Nutritional Information

White rice is a type of rice that has had the husk and outer layers removed. It is brown rice before it goes through a polishing process that turns it into white rice. Unfortunately, some nutrients are lost in this process. This includes niacin and thiamin. While white rice may not be the most nutritious type of rice available, there are still some nutritional benefits.

  1. Calories and Fat

    • One serving is considered one cup of rice. One serving of this rice has 205 calories. A majority of these calories come from the carbohydrates in the rice. White rice has a low fat content, with only 0.4 g per serving. There is 0.1 g of saturated fat, monounsaturated fat, and polyunsaturated fat per serving. In total, this is only 1 percent of your recommended daily value of fat.

    Dietary Fiber

    • One serving of white rice has 0.6 g of dietary fiber. This may seem like a small amount, but it is 3 percent of your daily recommended value. Dietary fiber is important for a healthy digestive system, as it helps to keep the body regular.

    Protein

    • One cup of white rice has 4 g of protein. This is 8 percent of your daily recommended serving of protein. Protein is important for muscle growth, and for muscle repair. Protein is also an important part of hair, nails, and skin. Without the proper amount of protein, the body will have unhealthy hair, nails, and skin.

    Vitamins

    • White rice loses much of its nutritional value because of the polishing process, but still manages to have a good amount of a few vitamins. One serving has 17 percent of your daily amount of thiamin, 12 percent of your daily value of niacin, and 23 percent of your daily value of folate. These are all B vitamins. Thiamin (B1) is needed to break carbohydrates down in the body. Niacin (B3) is needed in this same process. Folate, also known as vitamin B9, is needed for cell growth.

    MInerals

    • One serving of white rice has 37 percent of your daily recommended amount of manganese. Manganese is important for the body as it helps the immune system, and also helps with bone growth, according to NutritionData. One serving of rice also has 11 percent of your daily value of iron. Iron is important as it helps to keep oxygen in the blood. White rice also has 17 percent of your daily value of selenium, needed for a healthy immune system.

Nutrition - Related Articles