Rice is a staple food in many cultures. Get the calories in 100g rice and raw rice nutritional value per 100g, including vitamins and mineral profile, here.
Rice is a staple consumed all around the world. It can be noticed in many different types and flavours, making it a versatile food.
Rice can be used in variety dishes, from starters to main courses and desserts. It can also be applied as an element in soups and stews.
It is, therefore essential to know the calories in uncooked 100g rice so that the calories of the dish/meal can be controlled. Lets see the calories in 100g rice and its nutritional values.
100g rice nutrition compared with male and female DRI (Dietary Reference Intake)
Serving size: 100 gm white rice, raw or uncooked
Water – 9.93 gm.
Calories in 100g rice
Calories in 100g rice are 356.10 kCal; as much as 17.81 % of male DRI of 2000 kCal. Further, it can attain 23.74 % of female DRI of 1500 kCal.
a. Protein forms 8.92 % of the calories
b. Carbs form 87.89 % of the calories in 100g rice.
c. Fats form 1.31 % of the calories.
Macros in 100g rice
a. Protein in rice per 100g is 7.94 gm, which is 10.59 % of male DRI of 75 gm. Further, it can complete 14.12 % of female DRI of 56.25 gm. To clarify, protein DRI is 15% of calories.
b. White rice carbs per 100g are 78.24 gm, therefore, is 28.45 % of male DRI of 275 gm. Thus, it can achieve 37.93 % of female DRI of 206.25 gm. In general, the carbohydrates DRI is 55% of calories.
c. Fats in 100g rice are 0.52 gm, notably 0.78 % of male DRI of 66.67 gm. As a result, a woman gets 1.04 % of female DRI of 50.00 gm. Fats DRI is 30% of calories.
d. The Fibre in 100g rice is 2.81 gm, thus is 7.39 % of male DRI of 38 gm. On the other hand, females get 11.24 % of female DRI of 25 gm.
e. Soluble Fibre is 0.82 gm, which is 8.20 % of male DRI of 10 gm. Additionally, females will get 8.32 % of female DRI of 9.86 gm.
f. Total Free Sugar is 0.69 gm, which is not only 1.15 % of male DRI of 60 gm but also 1.38 % of female DRI of 50 gm.
Vitamins in 100g rice
a. Vitamin A – 0.00 mcg.
b. Thiamine (Vitamin B1) – 0.05 mg, which is 4.17 % of the daily requirement of males of 1.2 mg. Subsequently, females will get 4.55 % of female DRI of 1.1 mg.
c. Riboflavin (Vitamin B2) – 0.05 mg, therefore, is 3.85 % of male DRI of 1.3 mg. Besides, women also get 4.55 % of female DRI of 1.1 mg.
d. Niacin (Vitamin B3) – 1.69 mg, notably 10.56 % of male DRI of 16 mg and 12.07 % of female DRI of 14 mg.
e. Pyridoxine (Vitamin B6) – 0.12 mg, thus is 9.23 % of DRI of 1.3 mg for males and females.
f. Biotin (Vitamin B7) – 0.60 mcg, therefore, is 2.00 % of DRI of 30 mcg for males and females.
g. Total Folate (Vitamin B9) – 9.32 mcg, as much as 2.33 % of DRI of 400 mcg for males and females.
h. Cobalamin (Vitamin B12) – 0.00 mcg, which is 0.00 % of DRI of 2.4 mcg for males and females
i. L-ascorbic acid (Vitamin C) – 0.00 mg, therefore, is 0.00 % of male DRI of 90 mg. Further, it is 0.00 % of female DRI of 75 mg.
j. Calciferol (Vitamin D) – 0.00 mcg, notably 0.00 % of DRI of 5 mcg for males and females.
k. Alpha-tocopherol (Vitamin E) – 0.06 mg, thus is 0.40 % of DRI of 15 mg for males and females.
l. Vitamin K – 1.50 mcg, as much as 1.25 % of male DRI of 120 mcg and 1.67 % of female DRI of 90 mcg.
Minerals in 100g rice
a. Calcium – 7.49 mg, which is 0.75 % of DRI of 1000 mg for males and females.
b. Phosphorus – 96.00 mg, therefore, is 13.71 % of DRI of 700 mg for males and females.
c. Iron – 0.65 mg, notably 8.13 % of male DRI of 8 mg and 3.61 % of female DRI of 18 mg.
d. Magnesium – 19.30 mg, thus is 4.83 % of male DRI of 400 mg and 6.23 % of female DRI of 310 mg.
e. Copper – 230.00 mcg, as much as 25.56 % of DRI of 900 mcg for males and females.
f. Manganese – 0.73 mg, which is 31.74 % of male DRI of 2.3 mg and 40.56 % of female DRI of 1.8 mg.
g. Molybdenum – 0.06 mcg, therefore, is 0.13 % of DRI of 45 mcg for males and females.
h. Zinc – 1.21 mg, notably 11.00 % of male DRI of 11 mg. At the same time, women get 15.13 % of female DRI of 8 mg.
i. Chromium – 5.00 mcg, thus is 14.29 % of male DRI of 35 mcg. Besides, women too get 20.00 % of female DRI of 25 mcg.
j. Selenium – 1.01 mcg, as much as 1.84 % of DRI of 55 mcg for males and females.
k. Cholesterol – 0.00 mg,
l. Potassium – 108.00 mg, as much as 2.30 % of DRI of 4700 mg for males and females.
m. Sodium – 2.34 mg, which is 0.16 % of DRI of 1500 mg for males and females.
n. Omega 3 – 9.51 mg, therefore, is 1.59 % of DRI of 600 mg for males and females,
o. Omega 6 – 234.00 mg, not only 39.00 % of DRI of 600 mg for females and males.
Disclaimer
Nutritional values of 100g rice are approximate and may have variance. Energy and nutritional requirements may vary as per gender, age and physical activities. DRI Values are for a healthy adult.
