Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)

Plant foods · Grains · Cereal grains & pasta

g
Macronutrients 66 / 100 How is this scored?

Composition

Energy

Protein 2.7 g · 11 kcal/100g
Fat 1.0 g · 9 kcal/100g
Carbs 25.6 g · 102 kcal/100g
Fiber 1.6 g
Water 70 g
Total energy 123 kcal

Energy is predominantly from carbs (84%); EFSA recommends 45–60% for a balanced diet

Fat quality 59 / 100 How is this scored?
Total fat
1.0g
Saturated
0.3g
Monounsat.
0.4g
Polyunsat.
0.4g
Omega-3
0.01g
Omega-6
0.36g

Saturated fat is 1.9% of energy, within the WHO limit of 10%. ω-6:ω-3 ratio is 32.3 (target ≤ 4).

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 33 / 100 How is this scored?

Vitamins

Vitamin A 0 µg
Vitamin C 0.0 mg
Vitamin D 0.0 µg
Vitamin E 0.2 mg
Vitamin K 0 µg
Thiamin (B1) 0.18 mg
Riboflavin (B2) 0.07 mg
Niacin (B3) 2.6 mg
Pantothenic (B5) 0.4 mg
Vitamin B6 0.12 mg
Folate (B9) 9 µg
Vitamin B12 0.00 µg

Minerals

Calcium 3 mg
Iron 0.6 mg
Magnesium 39 mg
Phosphorus 103 mg
Potassium 86 mg
Sodium 4 mg
Zinc 0.7 mg
Copper 0.11 mg
Manganese 0.97 mg
Selenium 5.8 µg

Notable source of Manganese (49% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.