Grain

White Rice

Health
ScoreC

White rice is a refined grain staple made from milled rice with the bran and germ removed, providing easily digestible carbohydrates and moderate amounts of B vitamins, particularly in enriched varieties.

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Why White Rice scores 44

Nutrient density18

Protein quality7

Fiber content2

Healthy fats5

Bioactive compounds9

Glycemic impact9

Top nutrients

% Daily Value per ½ cup (50 g)

Vitamin B6 30%Folate 29%Manganese 24%Selenium 14%Copper 12%

Nutrition

per_100g

365

Calories

7.1g

Protein

80g

Carbs

0.7g

Fat

1.3g

Fiber

Health benefits

Rapid post-exercise glycogen replenishment

strong evidence

High glycemic index drives glucose absorption and muscle glycogen resynthesis, particularly effective within 30-60 minutes after resistance or endurance training

Micronutrient fortification in enriched varieties

strong evidence

Added thiamine, niacin, folic acid, and iron support energy metabolism, nervous system function, and red blood cell production

Gentle digestibility for compromised GI health

moderate evidence

Refined carbohydrates with minimal fiber and phytates reduce fermentation and intestinal irritation, beneficial during GI recovery or sensitivity

Stable energy provision when paired with protein and fat

moderate evidence

Carbohydrates provide glucose; combined with protein and fat sources, the meal glycemic response moderates, supporting sustained satiety and energy

Pairs well with

·Pair with legumes (lentils, beans) because legumes provide fiber and complete amino acids, balancing white rice's refined carbohydrate profile and improving overall nutrient density
·Combine with cruciferous vegetables (broccoli, cauliflower) because fiber and phytonutrients moderate blood glucose response and add antioxidant protection
·Serve with fatty fish (salmon, mackerel) because omega-3 fatty acids slow carbohydrate absorption and support cardiovascular and cognitive health
·Mix with mushrooms because polysaccharides and vitamin D enhance immune function and fiber content moderates glycemic impact

Practical tips

·Best timing: post-workout
·Choose enriched white rice explicitly labeled with added vitamins and minerals to restore nutritional value lost in processing
·Prepare rice by cooking with a 2:1 water-to-rice ratio and allowing it to cool slightly before serving to slightly lower glycemic index
·Always pair white rice with protein sources (eggs, legumes, fish, poultry) and non-starchy vegetables to create balanced meals that moderate blood sugar response
·Store in airtight containers in cool, dry conditions; properly stored white rice remains stable for 4-5 years due to low moisture and fat content
·Consider parboiled or brown rice alternatives 3-4 times weekly to increase whole-grain and fiber intake while maintaining white rice's digestibility benefits