Rice

Nutrition per ~50 g · ¼ cup cooked

36.8 g net carbs after fiber.

Vitamins

Minerals & other

Bioactives estimated

Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.

What drives the score weighted inputs

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 59.

What it feeds primary sources only

Systems

Pathways

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

Pairs 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
• Pair with fermented foods (miso, tempeh, kimchi) because probiotics enhance nutrient bioavailability and support intestinal barrier function

In the kitchen

• 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

When to eat it 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

Breaks a fast

Best avoided

• 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.