scored 55/100
Rice is a staple grain crop providing carbohydrates for energy and containing moderate protein, fiber, and essential B vitamins and minerals critical for metabolic function.
36.8 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 55.
Rice is a globally cultivated grain that serves as a primary carbohydrate source for over half the world's population. Its nutritional profile varies significantly by type: white rice is refined and enriched with B vitamins, while brown rice retains the bran layer, offering additional fiber (3-4g per 100g) and micronutrients including manganese, magnesium, and phosphorus. Rice contains resistant starch when cooled after cooking, which may support metabolic health by improving insulin sensitivity and promoting beneficial gut bacteria. The selenium content (14.8 mcg/100g) contributes to antioxidant defense and thyroid function. Rice is naturally gluten-free, making it accessible for those with celiac disease. The thiamine (B1) and niacin (B3) content supports energy metabolism and cellular function. For longevity, the key consideration is choosing brown or whole grain varieties over white rice to maximize fiber intake, which is associated with improved cardiovascular health, healthy weight maintenance, and reduced mortality risk in long-term studies. Rice's high glycemic index in refined form may impact blood sugar; pairing with protein and fat moderates this effect.
Whole grain rice retains fiber and bran that slow carbohydrate digestion; cooling cooked rice increases resistant starch, which bypasses small intestine digestion and feeds beneficial gut bacteria, improving insulin responsiveness
Fiber promotes satiety and healthy bowel regularity; resistant starch acts as a prebiotic, feeding short-chain fatty acid-producing bacteria that support gut barrier integrity and reduce inflammation
Thiamine (0.33mg), niacin (6.3mg), and other B vitamins are essential cofactors in ATP production and energy metabolism; phosphorus and magnesium support mitochondrial function
Selenium is incorporated into selenoproteins, including glutathione peroxidase (antioxidant enzyme) and thioredoxin reductase, protecting cells from oxidative damage; essential for thyroid hormone metabolism
Phosphorus and magnesium are structural components of bone mineral matrix; manganese activates enzymes necessary for bone collagen formation and mineralization
Rice provides sustained carbohydrates and energy optimal for supporting afternoon productivity and recovery from morning activity; consumed at midday allows time for digestion before evening
Breaks a fast
Rice is not suitable for prolonged fasting protocols due to its carbohydrate content, which breaks a fasted state. Cooled, reheated rice with resistant starch has a lower glycemic impact than freshly cooked rice.
Per 100 g of the default form. Bars show how much higher or lower rice is than the average across 45 peer foods in this category. Green means a favorable direction; amber means the opposite.
Rice is classified as a grain. Rice is a staple grain crop providing carbohydrates for energy and containing moderate protein, fiber, and essential B vitamins and minerals critical for metabolic function.
Rice scores 55/100 in Formulate, making it a limited choice nutritionally. Its strongest contributions come from Manganese, Niacin, Copper. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 50 g serving provides about 3.6 g of protein (~7% of the 50 g daily value).
Not really. A 50 g serving provides about 1.5 g of fiber (~5% of the 28 g daily value).
In a 50 g serving, rice is highest in Manganese (~59% DV), Niacin (~20% DV), Copper (~15% DV), Magnesium (~14% DV), Thiamin (~14% DV).
Rice is naturally gluten-free, though cross-contamination during milling and processing is common — look for certified gluten-free packaging if you're sensitive.
Not really. A 50 g serving has about 36.8 g of net carbs (38.3 g total minus 1.5 g fiber).
Best in the midday. Rice provides sustained carbohydrates and energy optimal for supporting afternoon productivity and recovery from morning activity; consumed at midday allows time for digestion before evening
A typical serving is around 50 g (~183 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating rice alongside several other grain sources.
Rice pairs nicely with: Pair with legumes (beans, lentils) because together they form a complete protein with all essential amino acids, overcoming individual amino acid limitations; Pair with turmeric and black pepper because piperine in black pepper increases curcumin bioavailability, enhancing anti-inflammatory absorption; Pair with healthy fats (olive oil, avocado, nuts) because fat slows carbohydrate digestion, moderating glycemic response and improving fat-soluble vitamin absorption; Pair with cruciferous vegetables (broccoli, cabbage) because fiber and polyphenols work synergistically to support healthy gut microbiota and reduce post-meal blood sugar spikes.
Encyclopedia entries that supply the same signature nutrients rice contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients ricecontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.