Rice
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.
Variants (2)
Nutrition · per ~50 g serving · ≈ ¼ cup cooked
- Niacin3.1 mg20% DV
- Thiamin0.16 mg14% DV
- Riboflavin0.05 mg4% DV
- Manganese1.3 mg59% DV
- Copper0.13 mg15% DV
- Magnesium57.5 mg14% DV
- Selenium7.4 mcg13% DV
- Phosphorus151.4 mg12% DV
- Zinc0.93 mg8% DV
- Iron0.62 mg3% DV
- Potassium125.0 mg3% DV
- Calcium4.0 mg<1% DV
- Inulin / Prebiotic fibre~1.5 g
- Glutathione~7.5 mg
Score · 58/100
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
How much protein it delivers, by absolute grams and per calorie.
Dietary fiber for gut health, satiety and steadier blood sugar.
Fat quality — unsaturated vs saturated, and trans-fat free.
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
- Manganese117% DV
- Niacin39% DV
- Copper30% DV
- Magnesium27% DV
- Thiamin27% DV
Overview
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.
Health Benefits (5)
- Supports stable blood glucose and insulin sensitivity when consumed as whole grain or cooled ricemoderateWhole 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
- Promotes digestive health through prebiotic resistant starch and fiber contentmoderateFiber 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
- Supports energy production and B vitamin-dependent metabolismstrongThiamine (0.33mg), niacin (6.3mg), and other B vitamins are essential cofactors in ATP production and energy metabolism; phosphorus and magnesium support mitochondrial function
- Provides antioxidant defense and thyroid support via seleniumstrongSelenium is incorporated into selenoproteins, including glutathione peroxidase (antioxidant enzyme) and thioredoxin reductase, protecting cells from oxidative damage; essential for thyroid hormone metabolism
- Supports bone and mineral metabolism through phosphorus, magnesium, and manganesemoderatePhosphorus and magnesium are structural components of bone mineral matrix; manganese activates enzymes necessary for bone collagen formation and mineralization
Food Pairings
- ·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
- ·Pair with fermented foods (miso, tempeh, kimchi) because probiotics enhance nutrient bioavailability and support intestinal barrier function
Practical Tips
- ·Choose brown rice or wild rice over white rice for maximum fiber and micronutrient retention; if eating white rice, rinse and enrich it with added vegetables or legumes
- ·Cook rice, cool it for at least 12 hours in the refrigerator, then gently reheat to maximize resistant starch formation, which improves metabolic health
- ·Store rice in airtight containers in a cool, dry place; brown rice is prone to rancidity due to bran oils—refrigerate after opening for longer shelf life
- ·Limit portion sizes to ½–¾ cup cooked rice per meal and pair with protein and non-starchy vegetables to minimize blood sugar spikes and promote satiety
- ·Soak brown rice 30 minutes before cooking to reduce phytic acid (which binds minerals), improving mineral bioavailability
Optimal Timing
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
- · large quantities immediately before bed, as high carbohydrate load may disrupt sleep quality
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.
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other grains
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.
What people ask about rice
What is rice?
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.
Is rice healthy?
Rice scores 58/100 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.
Is rice high in protein?
Not particularly. A 50 g serving provides about 3.6 g of protein (~7% of the 50 g daily value).
Is rice high in fiber?
Not really. A 50 g serving provides about 1.5 g of fiber (~5% of the 28 g daily value).
What vitamins and minerals are in rice?
In a 50 g serving, rice is highest in Manganese (~59% DV), Niacin (~20% DV), Copper (~15% DV), Magnesium (~14% DV), Thiamin (~14% DV).
Is rice gluten-free?
Rice is naturally gluten-free, though cross-contamination during milling and processing is common — look for certified gluten-free packaging if you're sensitive.
Is rice keto-friendly?
Not really. A 50 g serving has about 36.8 g of net carbs (38.3 g total minus 1.5 g fiber).
When is the best time to eat rice?
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
How much rice should I eat?
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.
What pairs well with rice?
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.
Supplements that mirror Rice's nutrient profile
Encyclopedia entries that supply the same signature nutrients rice contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Rice
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.