White Rice Nutrition Facts, Health Benefits & Guide

White rice is milled brown rice with the bran and germ removed — the world's most consumed grain staple. Lower in fibre and vitamins than brown rice but with a longer shelf life, faster cooking and the mild flavour central to Asian and Pacific cuisines. Australia grows white rice in the Riverina NSW (SunRice) and imports jasmine and basmati varieties extensively.

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Serving size calculator

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Serving:100g

130Calories (kcal)

28.2Carbs (g)

2.7Protein (g)

0.4Fibre (g)

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📊 Full nutrition facts — per 100g

Based on Australian NRV. Source: FSANZ Australian Food Composition Database.

This page is being expanded with full nutrition details. Use the calculator above for serving-size calculations, and the compare tool to see how white rice stacks up against other foods.

📈 Glycaemic index (GI)

Glycaemic IndexHigh GI

0 · Low (<55)Medium (56–69)High (70+) · 100

✅ Health benefits

Detailed health benefits section coming soon. Use the compare tool to explore white rice versus other grains and legumes.

⚠️ Who should limit or avoid

⚕️ General nutritional information only. Consult your doctor or dietitian for personal advice.

🧊 Storage tips

Dry white rice stores 2–5 years in a sealed container. Cooked rice must be refrigerated within 2 hours — Bacillus cereus food safety risk. Freeze cooked rice in portions for up to 6 months.

💡 Key facts about white rice

High GI: White rice has GI 73. Refrigerating cooked rice reduces GI by ~15 points through resistant starch formation. Basmati rice has a lower GI (~58) than jasmine (~89). Gluten-free — safe for coeliac disease.

Food safety: Cooked rice left at room temperature is a significant Bacillus cereus risk. Always refrigerate within 2 hours.

White Rice — Nutrition Facts & Health Guide