Super source
Energy
352 kcal · 18% DV target
A versatile and mild-flavored staple grain that provides a soft, fluffy texture and serves as a primary source of easily digestible energy across global cuisines.
White rice is a refined grain produced by milling brown rice to remove the outer bran and germ layers, which leaves behind the starchy endosperm and significantly reduces the grain's fiber, vitamin, and mineral content .27
Higher consumption of white rice is consistently associated with an increased risk of developing type 2 diabetes, with meta-analyses showing a 11% increase in risk for every daily serving .346
White rice generally has a higher glycaemic index (a measure of how quickly a food raises blood glucose) than brown rice, which can lead to stronger post-meal blood sugar responses .17
The association between white rice intake and diabetes risk appears particularly strong in Asian populations, where rice has traditionally been a staple food but physical activity levels have recently declined .358
Petal shape shows the nine FoodCompass domains, including nutrient density, processing, satiety, fats, and phytochemicals.
352 kcal · 18% DV target
84.4 g · 31% DV target
0.04 g · 4% DV target
Not a benefit — best kept low
Seasonality has not been estimated for this ingredient yet.
Store in a cool, dry place.
Applies to cooked rice; must be cooled quickly to avoid bacterial growth.
Rice production is a significant source of methane emissions and requires high water usage compared to other grains.
The process of polishing brown rice into white rice was historically linked to the discovery of vitamins, as the removal of the bran layer led to the prevalence of beriberi in 19th-century Asia.