Rice, white, medium-grain, cooked, unenriched

Plant foods · Grains · Cereal grains & pasta

g
Macronutrients 45 / 100 How is this scored?

Composition

Energy

Protein 2.4 g · 10 kcal/100g
Fat 0.2 g · 2 kcal/100g
Carbs 28.6 g · 114 kcal/100g
Water 69 g
Total energy 130 kcal

Energy is predominantly from carbs (91%); EFSA recommends 45–60% for a balanced diet

Fat quality 66 / 100 How is this scored?
Total fat
0.2g
Saturated
0.1g
Monounsat.
0.1g
Polyunsat.
0.1g
Omega-6
0.05g

Saturated fat is 0.4% of energy, within the WHO limit of 10%.

Protein quality 80 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 100%
Lysine 80%
Methionine + Cysteine 100%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 100%

Limiting amino acid is Lysine (80% of FAO reference). Combining with complementary protein sources raises the overall score.

Micronutrients 15 / 100 How is this scored?

Vitamins

Vitamin A 0 µg
Vitamin C 0.0 mg
Vitamin D 0.0 µg
Thiamin (B1) 0.02 mg
Riboflavin (B2) 0.02 mg
Niacin (B3) 0.4 mg
Pantothenic (B5) 0.4 mg
Vitamin B6 0.05 mg
Folate (B9) 2 µg
Vitamin B12 0.00 µg

Minerals

Calcium 3 mg
Iron 0.2 mg
Magnesium 13 mg
Phosphorus 37 mg
Potassium 29 mg
Sodium 0 mg
Zinc 0.4 mg
Copper 0.04 mg
Manganese 0.38 mg

Provides modest amounts of tracked micronutrients. Best is Manganese at 19% of EU NRV per 100 g.