Rice White

Grains 24 variants

Rice White is consistently high in these nutrients across all variants, regardless of preparation or processing.

Fluoride > 76%

Select a nutrient to see how the 24 variants compare.

Variant	Protein (g)	All foods
long-grain, precooked or instant, enriched, dry	7.8	> 44%
long-grain, parboiled, enriched, dry	7.5	> 43%
long-grain, parboiled, unenriched, dry	7.5	> 43%
long-grain, regular, raw, enriched	7.1	> 42%
long-grain, regular, raw, unenriched	7.1	> 42%
long grain, unenriched, raw	7.0	> 42%
glutinous, unenriched, uncooked	6.8	> 41%
medium-grain, raw, enriched	6.6	> 40%
medium-grain, raw, unenriched	6.6	> 40%
short-grain, enriched, uncooked	6.5	> 40%
short-grain, raw, unenriched	6.5	> 40%
steamed, Chinese restaurant	3.2	> 28%
long-grain, parboiled, enriched, cooked	2.9	> 26%
long-grain, parboiled, unenriched, cooked	2.9	> 26%
long-grain, regular, cooked, enriched, with salt	2.7	> 24%
long-grain, regular, cooked, unenriched, with salt	2.7	> 24%
long-grain, regular, enriched, cooked	2.7	> 24%
long-grain, regular, unenriched, cooked without salt	2.7	> 24%
medium-grain, cooked, unenriched	2.4	> 22%
medium-grain, enriched, cooked	2.4	> 22%
short-grain, cooked, unenriched	2.4	> 22%
short-grain, enriched, cooked	2.4	> 22%
long-grain, precooked or instant, enriched, prepared	2.2	> 21%
glutinous, unenriched, cooked	2.0	> 20%

Variant	Iron (mg)	All foods
long-grain, precooked or instant, enriched, dry	6.3	> 94%
medium-grain, raw, enriched	4.4	> 90%
long-grain, regular, raw, enriched	4.3	> 90%
short-grain, enriched, uncooked	4.2	> 89%
long-grain, parboiled, enriched, dry	3.3	> 85%
long-grain, parboiled, enriched, cooked	1.8	> 62%
long-grain, precooked or instant, enriched, prepared	1.8	> 61%
glutinous, unenriched, uncooked	1.6	> 57%
medium-grain, enriched, cooked	1.5	> 54%
short-grain, enriched, cooked	1.5	> 53%
long-grain, regular, cooked, enriched, with salt	1.2	> 47%
long-grain, regular, enriched, cooked	1.2	> 47%
long-grain, regular, raw, unenriched	0.8	> 34%
medium-grain, raw, unenriched	0.8	> 34%
short-grain, raw, unenriched	0.8	> 34%
long-grain, parboiled, unenriched, dry	0.7	> 31%
steamed, Chinese restaurant	0.4	> 18%
long-grain, parboiled, unenriched, cooked	0.2	> 11%
long-grain, regular, cooked, unenriched, with salt	0.2	> 10%
long-grain, regular, unenriched, cooked without salt	0.2	> 10%
medium-grain, cooked, unenriched	0.2	> 10%
short-grain, cooked, unenriched	0.2	> 10%
long grain, unenriched, raw	0.1	> 7%
glutinous, unenriched, cooked	0.1	> 7%

Variant	Magnesium (mg)	All foods
medium-grain, raw, enriched	35.0	> 79%
medium-grain, raw, unenriched	35.0	> 78%
long-grain, parboiled, enriched, dry	27.0	> 70%
long-grain, parboiled, unenriched, dry	27.0	> 70%
long grain, unenriched, raw	26.5	> 68%
long-grain, regular, raw, enriched	25.0	> 65%
long-grain, regular, raw, unenriched	25.0	> 64%
glutinous, unenriched, uncooked	23.0	> 57%
short-grain, enriched, uncooked	23.0	> 57%
short-grain, raw, unenriched	23.0	> 57%
long-grain, precooked or instant, enriched, dry	14.0	> 26%
medium-grain, cooked, unenriched	13.0	> 24%
medium-grain, enriched, cooked	13.0	> 24%
long-grain, regular, cooked, enriched, with salt	12.0	> 22%
long-grain, regular, cooked, unenriched, with salt	12.0	> 22%
long-grain, regular, enriched, cooked	12.0	> 22%
long-grain, regular, unenriched, cooked without salt	12.0	> 22%
long-grain, parboiled, enriched, cooked	9.0	> 14%
long-grain, parboiled, unenriched, cooked	9.0	> 14%
short-grain, cooked, unenriched	8.0	> 13%
short-grain, enriched, cooked	8.0	> 13%
glutinous, unenriched, cooked	5.0	> 8%
long-grain, precooked or instant, enriched, prepared	5.0	> 8%
steamed, Chinese restaurant	5.0	> 8%

Variant	Zinc (mg)	All foods
long-grain, precooked or instant, enriched, dry	1.4	> 57%
long grain, unenriched, raw	1.4	> 55%
glutinous, unenriched, uncooked	1.2	> 53%
medium-grain, raw, enriched	1.2	> 52%
medium-grain, raw, unenriched	1.2	> 52%
short-grain, enriched, uncooked	1.1	> 51%
short-grain, raw, unenriched	1.1	> 51%
long-grain, regular, raw, enriched	1.1	> 51%
long-grain, regular, raw, unenriched	1.1	> 51%
long-grain, parboiled, enriched, dry	1.0	> 49%
long-grain, parboiled, unenriched, dry	1.0	> 49%
steamed, Chinese restaurant	0.7	> 40%
long-grain, precooked or instant, enriched, prepared	0.5	> 31%
long-grain, regular, cooked, enriched, with salt	0.5	> 31%
long-grain, regular, cooked, unenriched, with salt	0.5	> 32%
long-grain, regular, enriched, cooked	0.5	> 32%
long-grain, regular, unenriched, cooked without salt	0.5	> 31%
medium-grain, cooked, unenriched	0.4	> 28%
medium-grain, enriched, cooked	0.4	> 28%
glutinous, unenriched, cooked	0.4	> 27%
short-grain, cooked, unenriched	0.4	> 27%
short-grain, enriched, cooked	0.4	> 27%
long-grain, parboiled, enriched, cooked	0.4	> 25%
long-grain, parboiled, unenriched, cooked	0.4	> 25%

Variant	Calcium (mg)	All foods
long-grain, parboiled, enriched, dry	71.0	> 76%
long-grain, parboiled, unenriched, dry	71.0	> 76%
long-grain, regular, raw, enriched	28.0	> 58%
long-grain, regular, raw, unenriched	28.0	> 58%
long-grain, precooked or instant, enriched, dry	22.0	> 52%
long-grain, parboiled, enriched, cooked	19.0	> 47%
long-grain, parboiled, unenriched, cooked	19.0	> 47%
glutinous, unenriched, uncooked	11.0	> 28%
long-grain, regular, cooked, enriched, with salt	10.0	> 25%
long-grain, regular, cooked, unenriched, with salt	10.0	> 25%
long-grain, regular, enriched, cooked	10.0	> 25%
long-grain, regular, unenriched, cooked without salt	10.0	> 25%
medium-grain, raw, enriched	9.0	> 22%
medium-grain, raw, unenriched	9.0	> 22%
long-grain, precooked or instant, enriched, prepared	8.0	> 19%
steamed, Chinese restaurant	5.0	> 9%
long grain, unenriched, raw	4.5	> 7%
medium-grain, cooked, unenriched	3.0	> 3%
medium-grain, enriched, cooked	3.0	> 3%
short-grain, enriched, uncooked	3.0	> 3%
short-grain, raw, unenriched	3.0	> 3%
glutinous, unenriched, cooked	2.0	> 2%
short-grain, cooked, unenriched	1.0	> 1%
short-grain, enriched, cooked	1.0	> 1%

Variant	Potassium (mg)	All foods
long-grain, parboiled, enriched, dry	174.0	> 33%
long-grain, parboiled, unenriched, dry	174.0	> 33%
long-grain, regular, raw, enriched	115.0	> 19%
long-grain, regular, raw, unenriched	115.0	> 19%
medium-grain, raw, enriched	86.0	> 13%
medium-grain, raw, unenriched	86.0	> 13%
long grain, unenriched, raw	82.3	> 12%
glutinous, unenriched, uncooked	77.0	> 11%
short-grain, enriched, uncooked	76.0	> 11%
short-grain, raw, unenriched	76.0	> 11%
long-grain, parboiled, enriched, cooked	56.0	> 8%
long-grain, parboiled, unenriched, cooked	56.0	> 8%
long-grain, regular, cooked, enriched, with salt	35.0	> 6%
long-grain, regular, cooked, unenriched, with salt	35.0	> 6%
long-grain, regular, enriched, cooked	35.0	> 6%
long-grain, regular, unenriched, cooked without salt	35.0	> 6%
medium-grain, cooked, unenriched	29.0	> 5%
medium-grain, enriched, cooked	29.0	> 5%
long-grain, precooked or instant, enriched, dry	27.0	> 4%
short-grain, cooked, unenriched	26.0	> 4%
short-grain, enriched, cooked	26.0	> 4%
steamed, Chinese restaurant	20.0	> 4%
glutinous, unenriched, cooked	10.0	> 2%
long-grain, precooked or instant, enriched, prepared	9.0	> 2%

Variant	Phosphorus (mg)	All foods
long-grain, parboiled, enriched, dry	153.0	> 49%
long-grain, parboiled, unenriched, dry	153.0	> 49%
long-grain, precooked or instant, enriched, dry	118.0	> 41%
long-grain, regular, raw, enriched	115.0	> 40%
long-grain, regular, raw, unenriched	115.0	> 40%
long grain, unenriched, raw	108.2	> 38%
medium-grain, raw, enriched	108.0	> 38%
medium-grain, raw, unenriched	108.0	> 38%
short-grain, enriched, uncooked	95.0	> 35%
short-grain, raw, unenriched	95.0	> 35%
glutinous, unenriched, uncooked	71.0	> 29%
long-grain, parboiled, enriched, cooked	55.0	> 25%
long-grain, parboiled, unenriched, cooked	55.0	> 25%
long-grain, regular, cooked, enriched, with salt	43.0	> 21%
long-grain, regular, cooked, unenriched, with salt	43.0	> 21%
long-grain, regular, enriched, cooked	43.0	> 21%
long-grain, regular, unenriched, cooked without salt	43.0	> 21%
long-grain, precooked or instant, enriched, prepared	37.0	> 19%
medium-grain, cooked, unenriched	37.0	> 19%
medium-grain, enriched, cooked	37.0	> 19%
short-grain, cooked, unenriched	33.0	> 18%
short-grain, enriched, cooked	33.0	> 18%
steamed, Chinese restaurant	33.0	> 18%
glutinous, unenriched, cooked	8.0	> 4%

Variant	Dietary Fiber (g)	All foods
glutinous, unenriched, uncooked	2.8	> 62%
short-grain, enriched, uncooked	2.8	> 62%
long-grain, precooked or instant, enriched, dry	1.9	> 44%
long-grain, parboiled, enriched, dry	1.8	> 42%
long-grain, parboiled, unenriched, dry	1.8	> 42%
medium-grain, raw, enriched	1.4	> 33%
long-grain, regular, raw, enriched	1.3	> 31%
long-grain, regular, raw, unenriched	1.3	> 30%
glutinous, unenriched, cooked	1.0	> 22%
long-grain, parboiled, enriched, cooked	0.9	> 20%
long-grain, parboiled, unenriched, cooked	0.9	> 20%
steamed, Chinese restaurant	0.9	> 20%
long-grain, precooked or instant, enriched, prepared	0.6	> 13%
long-grain, regular, cooked, enriched, with salt	0.4	> 10%
long-grain, regular, cooked, unenriched, with salt	0.4	> 10%
long-grain, regular, enriched, cooked	0.4	> 10%
long-grain, regular, unenriched, cooked without salt	0.4	> 9%
medium-grain, enriched, cooked	0.3	> 7%
long grain, unenriched, raw	0.1	> 3%
medium-grain, cooked, unenriched	trace	n/a
medium-grain, raw, unenriched	trace	n/a
short-grain, cooked, unenriched	trace	n/a
short-grain, enriched, cooked	trace	n/a
short-grain, raw, unenriched	trace	n/a

Variant	Vitamin E (mg)	All foods
long-grain, regular, raw, enriched	0.1	> 17%
long-grain, regular, raw, unenriched	0.1	> 17%
medium-grain, raw, enriched	0.1	> 17%
glutinous, unenriched, cooked	0.0	> 6%
long-grain, precooked or instant, enriched, dry	0.0	> 6%
long-grain, regular, cooked, enriched, with salt	0.0	> 6%
long-grain, regular, cooked, unenriched, with salt	0.0	> 6%
long-grain, regular, enriched, cooked	0.0	> 6%
long-grain, regular, unenriched, cooked without salt	0.0	> 6%
long-grain, parboiled, enriched, dry	0.0	> 5%
long-grain, parboiled, unenriched, dry	0.0	> 5%
long-grain, parboiled, enriched, cooked	0.0	> 1%
long-grain, parboiled, unenriched, cooked	0.0	> 1%
long-grain, precooked or instant, enriched, prepared	0.0	> 1%
glutinous, unenriched, uncooked	trace	n/a
long grain, unenriched, raw	trace	n/a
medium-grain, cooked, unenriched	trace	n/a
medium-grain, enriched, cooked	trace	n/a
medium-grain, raw, unenriched	trace	n/a
short-grain, cooked, unenriched	trace	n/a
short-grain, enriched, cooked	trace	n/a
short-grain, enriched, uncooked	trace	n/a
short-grain, raw, unenriched	trace	n/a
steamed, Chinese restaurant	trace	n/a

Variant	Folate (µg)	All foods
long-grain, precooked or instant, enriched, dry	466.0	> 98%
long-grain, parboiled, enriched, dry	431.0	> 98%
short-grain, enriched, uncooked	389.0	> 98%
long-grain, regular, raw, enriched	387.0	> 98%
medium-grain, raw, enriched	386.0	> 98%
long-grain, parboiled, enriched, cooked	136.0	> 91%
long-grain, precooked or instant, enriched, prepared	118.0	> 89%
short-grain, enriched, cooked	99.0	> 86%
long-grain, regular, cooked, enriched, with salt	97.0	> 86%
long-grain, regular, enriched, cooked	97.0	> 86%
medium-grain, enriched, cooked	97.0	> 86%
medium-grain, raw, unenriched	9.0	> 42%
long-grain, parboiled, unenriched, dry	8.0	> 37%
long-grain, regular, raw, unenriched	8.0	> 37%
glutinous, unenriched, uncooked	7.0	> 33%
short-grain, raw, unenriched	6.0	> 27%
steamed, Chinese restaurant	5.0	> 22%
long-grain, parboiled, unenriched, cooked	3.0	> 12%
long-grain, regular, cooked, unenriched, with salt	3.0	> 13%
long-grain, regular, unenriched, cooked without salt	3.0	> 12%
medium-grain, cooked, unenriched	2.0	> 8%
short-grain, cooked, unenriched	2.0	> 7%
glutinous, unenriched, cooked	1.0	> 3%
long grain, unenriched, raw	trace	n/a

Variant	Choline (mg)	All foods
long-grain, precooked or instant, enriched, dry	6.1	> 15%
long-grain, parboiled, enriched, dry	6.0	> 15%
long-grain, regular, raw, enriched	5.8	> 14%
long-grain, regular, raw, unenriched	5.8	> 14%
glutinous, unenriched, cooked	2.1	> 6%
long-grain, parboiled, enriched, cooked	2.1	> 6%
long-grain, precooked or instant, enriched, prepared	2.1	> 6%
long-grain, regular, cooked, enriched, with salt	2.1	> 6%
long-grain, regular, cooked, unenriched, with salt	2.1	> 6%
long-grain, regular, enriched, cooked	2.1	> 6%
long-grain, regular, unenriched, cooked without salt	2.1	> 6%
glutinous, unenriched, uncooked	trace	n/a
long grain, unenriched, raw	trace	n/a
long-grain, parboiled, unenriched, cooked	trace	n/a
long-grain, parboiled, unenriched, dry	trace	n/a
medium-grain, cooked, unenriched	trace	n/a
medium-grain, enriched, cooked	trace	n/a
medium-grain, raw, enriched	trace	n/a
medium-grain, raw, unenriched	trace	n/a
short-grain, cooked, unenriched	trace	n/a
short-grain, enriched, cooked	trace	n/a
short-grain, enriched, uncooked	trace	n/a
short-grain, raw, unenriched	trace	n/a
steamed, Chinese restaurant	trace	n/a