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Title:   White Rice

Nutrition facts

Serving Size 1 cup
Amount per serving
Calories 220 Calories from Fat 4
Hide Daily Values % Daily Value*
Total Fat 0g 0%
  Saturated Fat 0g 0%
Cholesterol 0mg 0%
Sodium 2mg 0%
Total Carbohydrates 45g 15%
  Dietary Fiber 1g
Protein 4g
Vitamin A 0%     Vitamin C 0%
Calcium 2%     Iron 2%
Thiamin 2%     Riboflavin 1%
Niacin 3%     Pantothenic Acid 6%
Vitamin B6 7%     Potassium 2%
Phosphorus 7%     Magnesium 5%
Zinc 5%     Copper 5%
* Percent Daily Values are based on a 2,000 calorie diet.

There are between 200 and 240 calories in a cup of cooked white rice.

Rice has no sugar, some protein, a good amount of carbs and relatively few nutrients per calorie. If you take a look at the nutrition label you will see a smattering of minerals.

The process that converts brown rice into white rice destroys 67% of the vitamin B3, 80% of the vitamin B1, 90% of the vitamin B6, half of the manganese, half of the phosphorus, 60% of the iron, and all of the dietary fiber and essential fatty acids.

That said, White rice and Basmati in particular taste great and when served with a huge pile of veggies have plenty of nutrition

Vegetables dwarf the nutrient power of either white or brown rice. If you prefer the taste of white rice, and you eat a pile of veggies with it, you are doing fine.

You don't need to go "full health nut" to get great nutrition. That is one of the keys of the PEERtrainer Cheat System, something that most of you are understanding. But for others who are still chewing on it, the basic idea is that you eat most of your food from the left side of the list, and then when you do have stuff from the right that is considered not great, you can enjoy it without the guilt.

We are finding that many people like this way of eating. One person today (the day we created this update to the white rice entry) said that we offer a "way out" of certain eating situations without creating feelings of "failure."

We were really happy to read that. If you have downloaded the list, make sure to join the new team we created for others following the system. If you have not yet downloaded your copy, this blog post will give you instructions how.

How To Cook Perfect White Rice

Matching Foods:


last edit by PEERTRAI, 4/17/2012 10:49:41 AM

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Cereal Grains and Pasta   rice  

Add Comment Comments:

I know white rice has a lot less nutritional value than brown rice... but it tastes so much better...
sneezes, 3/19/2007 6:43:11 PM

I love white rice and as a hispanic we eat and love rice, even though is hard to get use to not putting all the stuff hispanic put in their rice, when you ad vegetables like tomatoes, onions peppers when you cook it it will still taste good and no oil or salt added! 1 cup is a LOT of rice!
pattyg79, 5/24/2007 12:41:39 PM

I feel you on the latin rice addiction. Most of all I miss the special occasion rices like arroz con coco (coconut rice). I guess I have to wait for Christmas for that one. In the meantime, I'm becoming accustomed to the brown rice thing. I just go Asian with it and either make a stirfry along with it, or a do some Indian touches with ginger/cumin and some sauces I can find at the supermarket.
octopat, 5/24/2007 1:58:15 PM

Has anyone tried brown rice?? I did and its a lot healthier
covergirl, 5/28/2007 7:20:42 PM

brown rice can be fantastic if you put a little hot sauce or Zing! (from New Orleans) on mine and some of that spray on butter-- mmm!
AnneT, 5/28/2007 8:30:48 PM

How much exactly is 1 cup of cooked rice? As someone who eats rice regularly, I know there is a big difference in the type of rice and in home cooked rice vs steam rice sold in restaurant. Home cooked rice is more moist and much heavier (in weight) than dry steamed rice (e.g. indian rice), at the same time it packs in more volume so it will be less rice per bowl.

Are there points calculated based on uncooked rice?? I think that may be a more accurate way to count it because I know how much I'm putting in the rice cooker and I can size the consumption by its proportion with the cooked pot.
aprille, 1/11/2008 1:43:14 PM

you know that rice is extremely good in the mornings, brown rice that is,
and if your in training it gives you all the essential carbs you need for throughout the day
MMAMAN88, 9/23/2008 8:10:37 AM

I like the brown rice by Minute Rice. I buy bags of frozen veggies that I like and cook a serving of them to mix with a serving of the rice. Adding Butter Buds and some lemon pepper really makes it a tasty meal. If I feel like I need more protein, I add some tuna or chicken. I'm getting hungry...
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