Rice is a staple food in most American pantries. It comes in a variety of different flavors and lengths and varies from short to medium to long grain. The length of the grain of rice you use for each meal may depend on the meal you are preparing. Short-to-medium grain rice usually holds its shape well while medium-to-long grain rice may provide a different consistency that is compatible with some dishes.
Nutritional values are based on 100 g of cooked, short-grain, white rice.
Basic Nutrition
One hundred grams of short-grain, white rice contains 130 calories, 29 g of total carbohydrates and 0 g of dietary fiber. Based on a 2,000-calorie-a-day diet, these measurements represent 10 percent of the recommended daily value, or DV, for carbohydrates and 0 percent for dietary fiber. One serving also provides 2 g or 5 percent DV of protein.
Calories
Total calories of 130 in one serving of cooked rice represent 7 percent DV. Carbohydrates account for the majority of the calories, with 119 calories. The remaining calories come from protein and fat. There is no sugar found in short-grain white rice.
Fats
White rice is low in fat, with only 0.19 g per serving, which represents less than 1 percent of the recommended daily value. One serving contains 0.051 g of saturated fat, but also provides 0.058 g of healthy monounsaturated fats and 0.050 g of healthy polyunsaturated fats.
Vitamins
Short-grain white rice is an excellent source of folate, with 59 mcg or 15 percent DV; thiamine, with 0.164 mg or 11 percent DV; niacin, with 1.5 mg or 7 percent DV. Other vitamins include riboflavin, vitamin B6 and pantothenic acid.
Minerals
One serving is a rich source of manganese, with 0.357 mg or 18 percent DV; selenium, with 7.5 mcg or 11 percent DV; iron, with 1.46 mg or 8 percent DV. Other minerals include magnesium, phosphorus, potassium, zinc and copper. There is no sodium found in short-grain white rice.
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