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[3] [4] As with all natural foods, the precise nutritional composition of rice varies slightly depending on the variety, soil conditions, environmental conditions and types of fertilizers. Adopted over brown rice in the second half of the 19th century because it was favored by traders, white rice has led to a beriberi epidemic in Asia. [5] [6]
Brown rice does have more fiber, fat and a touch more protein than white rice because of the way it’s processed. Whole grains are made of three parts: the germ, bran and endosperm.
Cooked white rice is 69% water, 29% carbohydrates, 2% protein, and contains negligible fat (table). In a reference serving of 100 grams (3.5 oz), cooked white rice provides 130 calories of food energy, and contains moderate levels of manganese (18% DV), with no other micronutrients in significant content (all less than 10% of the Daily Value). [52]
A detailed analysis of nutrient content of rice suggests that the nutrition value of rice varies based on a number of factors. It depends on the type and strain of rice, such as white, brown, red, and black (or purple) varieties, each having different prevalence across world regions. [31]
One cup of brown rice provides about 11% of the daily recommended value (DV) of fiber (compared to white rice which offers 2.1% of the DV). Brown rice also has a little more protein than white rice.
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The tables below include tabular lists for selected basic foods, compiled from United States Dept. of Agriculture sources.Included for each food is its weight in grams, its calories, and (also in grams,) the amount of protein, carbohydrates, dietary fiber, fat, and saturated fat. [1]
All white rice actually starts out as brown rice and undergoes a milling process that strips away the outer husk, bran, and germ of each grain, leaving only the endosperm, says Malina Malkani, RDN ...