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Medium Grain White Rice

Medium Grain White Rice

EverydayDryEnriched

Medium grain white rice is a polished rice variety characterized by its shorter, plumper kernels that become tender and slightly sticky when cooked. This enriched version has been fortified with iron and B vitamins to replace nutrients lost during milling, which removes the bran and germ. Its balanced starch content makes it ideal for dishes requiring cohesive textures like risotto, sushi, or rice puddings, while providing a quick-digesting carbohydrate source for immediate energy needs.

Macro Impact

A 1/4 cup serving contains 180 calories, 3g protein, 40g carbs, and 0g fat.

Calorie Burn

How long would it take to burn off 180 calories?
Walking3.5 mph, moderate pace
42 min
YogaModerate effort, gentle pace
31 min
SwimmingModerate effort, freestyle
23 min
Biking12-14 mph, moderate effort
19 min
StairsStair climbing, moderate pace
21 min
Running5 mph (12 min/mile)
15 min

Nutrition Facts

Serving size1/4 cup (50 g)
Amount per serving
Calories180
% Daily Value*
Total Fat0.3g
0%
Saturated Fat0.1g
0%
Trans Fat0g
Polyunsaturated Fat0.1g
Monounsaturated Fat0.1g
Cholesterol0mg
0%
Sodium0.5mg
0%
Total Carbohydrate40g
14%
Dietary Fiber0.7g
3%
Total Sugars0.1g
Includes Added Sugars0g
0%
Protein3g
Vitamin D0mcg
0%
Calcium5mg
0%
Iron2mg
12%
Potassium43mg
1%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
40 / 275 g
14%
Fiber
1 / 28 g
3%
Sugars
0 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
0 g
Insoluble Fiber
1 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
0 / 78 g
0%
Monounsaturated
0 / 31 g
0%
Polyunsaturated
0 / 23 g
0%
Saturated
0 / 23 g
0%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
0%
Omega 6
0 / 19 g
0%
Omega 9
0 g
Protein
Protein
3 / 80 g
4%
Amino Acids
Histidine
0 / 3 g
3%
Isoleucine
0 / 2 g
9%
Leucine
0 / 3 g
9%
Lysine
0 / 2 g
5%
Methionine
0 / 1 g
7%
Phenylalanine
0 / 2 g
9%
Threonine
0 / 1 g
10%
Tryptophan
0 / 0 g
12%
Valine
0 / 2 g
10%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
0 g
Glutamic Acid
1 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
25%
Riboflavin, B2
0 / 1 mg
2%
Niacin, B3
3 / 15 mg
17%
Pantothenic Acid, B5
1 / 5 mg
13%
Pyridoxine, B6
0 / 1 mg
6%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
0 / 2 mcg
0%
Folate
116 / 400 mcg
29%
Vitamin A
0 / 800 mcg
0%
Vitamin C
0 / 83 mg
0%
Vitamin D
0 / 15 mcg
0%
Vitamin E
0 / 15 mg
0%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
5 / 1k mg
0%
Copper
0 / 1 mg
6%
Iron
2 / 13 mg
17%
Magnesium
18 / 370 mg
5%
Manganese
1 / 2 mg
27%
Phosphorous
54 / 700 mg
8%
Potassium
43 / 3k mg
1%
Selenium
8 / 55 mcg
14%
Sodium
1 / 2.3k mg
0%
Zinc
1 / 10 mg
6%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
6 g
Caffeine
0 mg
Choline
5 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Rice, white, medium-grain, raw, enriched. USDA Standard Reference, Legacy. Food ID 168879.
  2. 2.Rice, white, medium-grain, raw, unenriched. USDA Standard Reference, Legacy. Food ID 169760.
  3. 3.Grains, rice, white, medium-grain, dry. Canadian Nutrient File. Food ID 4474.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

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