scored 44/100
White rice is a refined grain staple made from milled rice with the bran and germ removed, providing easily digestible carbohydrates and moderate amounts of B vitamins, particularly in enriched varieties.
39.3 g net carbs after fiber.
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 44.
White rice has been a dietary foundation in Asian and global cuisines for thousands of years, originating in South Asia. Unlike brown rice, white rice undergoes processing that removes the outer layers, resulting in a neutral flavor and rapid digestibility. Nutritionally, white rice is primarily a carbohydrate source with moderate protein content; enriched white rice is fortified with thiamine, niacin, folic acid, and iron to compensate for nutrients lost during processing. While white rice lacks the fiber and phytochemical richness of whole grains, it offers practical advantages: high glycemic index makes it suitable for post-workout recovery, excellent bioavailability of fortified micronutrients, and easy digestibility beneficial for sensitive digestive systems. For longevity focus, white rice is best incorporated as part of a balanced diet combining whole grains, vegetables, and protein sources. The key consideration is portion control and pairing with high-fiber foods and vegetables to moderate blood sugar response. In populations consuming rice as a staple with diverse vegetable intake, regular consumption supports sustained energy and micronutrient status when properly enriched.
High glycemic index drives glucose absorption and muscle glycogen resynthesis, particularly effective within 30-60 minutes after resistance or endurance training
Added thiamine, niacin, folic acid, and iron support energy metabolism, nervous system function, and red blood cell production
Refined carbohydrates with minimal fiber and phytates reduce fermentation and intestinal irritation, beneficial during GI recovery or sensitivity
Carbohydrates provide glucose; combined with protein and fat sources, the meal glycemic response moderates, supporting sustained satiety and energy
High glycemic index white rice rapidly replenishes muscle glycogen stores after resistance or endurance exercise, optimizing recovery when consumed within 30-60 minutes post-activity
Breaks a fast
White rice is appropriate for midday or evening meals when paired with protein and vegetables; consuming large portions without accompanying protein or fat on an empty stomach may cause rapid blood sugar spikes and energy crashes
Per 100 g of the default form. Bars show how much higher or lower white rice is than the average across 45 peer foods in this category. Green means a favorable direction; amber means the opposite.
White Rice is classified as a grain. White rice is a refined grain staple made from milled rice with the bran and germ removed, providing easily digestible carbohydrates and moderate amounts of B vitamins, particularly in enriched varieties.
White Rice scores 44/100 in Formulate, making it a limited choice nutritionally. Its strongest contributions come from Vitamin B6, Folate, Manganese. 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 0.7 g of fiber (~2% of the 28 g daily value).
In a 50 g serving, white rice is highest in Vitamin B6 (~30% DV), Folate (~29% DV), Manganese (~24% DV), Selenium (~14% DV), Copper (~12% DV).
White 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 39.3 g of net carbs (40 g total minus 0.7 g fiber).
Best after a workout. High glycemic index white rice rapidly replenishes muscle glycogen stores after resistance or endurance exercise, optimizing recovery when consumed within 30-60 minutes post-activity
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 white rice alongside several other grain sources.
White Rice pairs nicely with: Pair with legumes (lentils, beans) because legumes provide fiber and complete amino acids, balancing white rice's refined carbohydrate profile and improving overall nutrient density; Combine with cruciferous vegetables (broccoli, cauliflower) because fiber and phytonutrients moderate blood glucose response and add antioxidant protection; Serve with fatty fish (salmon, mackerel) because omega-3 fatty acids slow carbohydrate absorption and support cardiovascular and cognitive health; Mix with mushrooms because polysaccharides and vitamin D enhance immune function and fiber content moderates glycemic impact.
Encyclopedia entries that supply the same signature nutrients white rice contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients white 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.