Nutrition Facts
Serving Size: 100g
Calories130
Total Fat0.3g
Saturated Fat0.1g
Total Carbs28.2g
Fiber0.4g
Sugars0.1g
Protein2.7g
Macro Breakdown
Glycemic Impact
| Glycemic Index | 73 (High) |
| Glycemic Load | 30 |
| Insulin Index | 79 |
Health Scores (0-10)
4.0
Metabolic
4.5
Inflammation
5.0
Hormonal
3.0
Gut Health
4.5
Skin Health
4.5
Brain Health
3.0
Bone Health
4.5
Sleep
5.0
Exercise
4.0
Longevity
4.0
Detox
4.0
Immunity
5.0
Pral
4.5
Satiety
3.5
Nutrient Density
5.0
Bioavailability
5.0
Electrolyte
4.5
Methylation
Complete Nutrient Profile
| Nutrient | Amount / 100g | % Daily Value |
|---|---|---|
| Energy Kcal | 130.0 kcal | 7% DV |
| Protein | 2.7 g | 5% DV |
| Carbohydrate | 28.2 g | 10% DV |
| Fiber | 0.4 g | 1% DV |
| Calcium | 1.0 mg | — |
| Iron | 1.2 mg | 7% DV |
| Magnesium | 12.0 mg | 3% DV |
| Phosphorus | 43.0 mg | 3% DV |
| Potassium | 35.0 mg | 1% DV |
| Zinc | 0.5 mg | 4% DV |
Amino Acid Profile
| Amino Acid | Amount / 100g |
|---|---|
| Tryptophan | 0.031g |
| Threonine | 0.096g |
| Isoleucine | 0.116g |
| Leucine | 0.222g |
| Lysine | 0.097g |
| Methionine | 0.063g |
| Phenylalanine | 0.144g |
| Valine | 0.164g |
| Histidine | 0.063g |
Compare White Rice (Cooked) With...
Brown Rice (Cooked)
123 calOats
389 calQuinoa (Cooked)
120 calWhole Wheat Bread
247 calPasta (Cooked)
131 cal
123 calOats
389 calQuinoa (Cooked)
120 calWhole Wheat Bread
247 calPasta (Cooked)
131 cal
Anti-Nutrients & How to Reduce Them
⚠️ Phytates (especially in whole grains — bind zinc, iron, calcium)
⚠️ Lectins (wheat germ agglutinin — reduced by cooking)
Mitigation: Sourdough fermentation reduces phytates 70-90%. Soaking + cooking helps. Yeast fermentation (bread) partially breaks down phytates.
Whole grains have more nutrients but also more phytates — the net effect is still positive.
Frequently Asked Questions
Does White Rice (Cooked) contain anti-nutrients?
Phytates (especially in whole grains — bind zinc, iron, calcium). Lectins (wheat germ agglutinin — reduced by cooking). Sourdough fermentation reduces phytates 70-90%. Soaking + cooking helps. Yeast fermentation (bread) partially breaks down phytates. Whole grains have more nutrients but also more phytates — the net effect is still positive.