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Rice — Nutrients, Health Benefits, and Shopping Tips

Rice photo

Listonic Team

September 6, 2024

A global staple that comes in many varieties, rice offers different nutritional profiles to meet various dietary needs. Learn how to choose the best type of rice for your needs, discover its health benefits, and find tips on storing it properly to preserve its freshness and nutritional value.

Rice nutrients

Check the detailed nutritional values of rice, including information such as calories, fats, carbohydrates, and proteins per 100 grams of the product.

Nutrition facts

Amount per 100 g

Calories

🔥 130 kcal

Nutrition per: 100 g% Daily Value*
Carbs28 g10.18%
Fiber0 g-
Sugars0 g-
Glycemic Index73 -
Protein3 g6%
Sodium1 mg0.04%
Total Fat0 g-

*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Rice facts & tips

😋
Rice is a staple food for over half of the world's population, available in numerous varieties.
📦
Store uncooked rice in an airtight container in a cool, dry place for up to one year. Cooked rice should be refrigerated in an airtight container and used within three to five days. For longer storage, freeze cooked rice in an airtight container for up to six months.
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Sprinkle a little water over the rice before putting in the microwave to reheat.

Health benefits

Explore how rice, a versatile staple, can be a fundamental part of your meals, providing energy and essential nutrients.
  • Provides sustained energy from complex carbohydrates, making it a good source of fuel for the body and brain.
  • Rich in essential vitamins and minerals if made from enriched or whole grain varieties, such as B vitamins and iron, supporting overall health and well-being.
  • Low in fat and cholesterol-free, making it a heart-healthy addition to meals.
  • Gluten-free, making it suitable for individuals with celiac disease or gluten intolerance.

Health risks

Be aware of the potential issues with rice.
  • High carbohydrate content particularly in white rice, which can cause rapid spikes in blood sugar levels, particularly concerning for diabetics or those on low-carb diets.
  • Low nutrient density compared to whole grains, as white rice is often refined, offering fewer nutrients and less fiber.
  • Potential for arsenic contamination as rice can absorb arsenic from the soil, which may pose health risks if consumed in large quantities over time.
  • Potential for overconsumption due to its palatable nature, leading to excessive calorie intake if not mindful of portion sizes.
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How to choose rice

When choosing rice, whether white, brown, or a specialty variety, it should appear clean and uniform in size and color. The grains should be whole without any cracks or splits, ensuring they cook evenly.

Do not purchase rice that has a dusty appearance or smells musty, as this can indicate it has been stored improperly. Rice that clumps together in the package should also be avoided, as it may have been exposed to moisture and could be prone to spoilage.

How to choose rice

How to store rice

Uncooked rice should be stored in an airtight container in a cool, dry place. Keeping it in the pantry helps maintain its quality and extends its shelf life for up to a year.

Exposure to moisture can cause rice to spoil and attract pests. Avoid storing it near strong-smelling foods, as it can absorb odors. Always ensure the container is tightly sealed to keep out moisture and maintain freshness.

✅ Extra Tip

To protect against pests, consider adding a bay leaf to the container where you store uncooked rice; this natural repellent helps keep the rice fresh.

How long does it last?

Rice can last for 1-2 years when stored in an airtight container in a cool, dark place. Cooked rice should be consumed within 4-6 days if kept in the refrigerator. For longer storage, cooked rice can be frozen for up to 6 months.

What to do with leftovers?

Leftover rice can be used in a variety of savory and sweet dishes. Reheat it and serve as a side for stir-fries, curries, or grilled meats, or mix it into a fried rice with vegetables, eggs, and your choice of protein. Rice is also great when added to soups or stews, where it helps to thicken the broth and add texture.

Use leftover rice in a rice salad with chopped vegetables, herbs, and a tangy vinaigrette, or mix it into a casserole with cheese, vegetables, and meat for a hearty meal. If you have a lot of rice, consider making a batch of rice pudding with milk, sugar, and spices for a comforting dessert. Rice can also be used as a filling for stuffed vegetables, like peppers or tomatoes, or added to a grain bowl with roasted vegetables and a protein of your choice. For a quick snack, try making rice balls filled with cheese, meat, or vegetables.

👨‍⚕️️  Medical disclaimer

The content on this website is for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment.

How rice supports specific health conditions

Rice is a staple grain rich in carbohydrates, providing energy for brain function and physical activity. It is a source of B vitamins, supporting energy metabolism and brain function. Depending on the variety, such as brown or wild rice, it can also provide fiber, supporting digestive health. Pairing rice with vegetables or lean proteins enhances its nutritional value, making it a versatile and balanced option for weight management when consumed in moderation.

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