73 %
Manganese contributes to normal energy-yielding metabolism, to the maintenance of normal bones and to the protection of cells from oxidative stress.
How many calories are in boiled red rice?
232kcal
in a 180 g portion
129 kcal per 100 g.
Source: UK CoFID 2021, record 11-877, 6 analysed samples. Checked 5 October 2026.
2.2 gFat
5.4 gProtein
2.5 gFibre
73 %Daily manganese
What’s in a 180 g portion
More than half of a portion is water. The rest is 50.8 g carbohydrate and 5.4 g protein.
- 2.2 gFat
- 5.4 gProtein
- 50.8 gCarbohydrate
- 2.5 gFibre
- 129 gWater
Below average for grains, rice and pasta
Red rice is 129 kcal per 100 g. The 87 grains, rice and pasta in this database average 262.
Red rice129
Grains, rice and pasta average262
Low in sugar, almost no salt
Low sugars and very low salt by UK labelling rules, per 100 g.
Sugars, per portion0.36 g
Salt, per portion0.03 g
Vitamins and minerals in red rice
One of the 21 recorded reach the “high in” level. Manganese leads.
Only a trace
- Riboflavin
- Iodine
None recorded
- Vitamin A
- Vitamin D
- Vitamin C
- Vitamin B12
Show all 21 with amounts
Manganese1.5 mg, 73 %
Niacin (vitamin B3)5.9 mg, 37 %
Phosphorus221 mg, 32 %
Copper0.27 mg, 27 %
Pantothenic acid (vitamin B5)1.6 mg, 27 %
Thiamin (vitamin B1)0.23 mg, 21 %
Magnesium77.4 mg, 21 %
Zinc1.1 mg, 11 %
Folate0.018 mg, 9 %
Potassium149 mg, 7.5 %
Calcium43.2 mg, 5.4 %
Iron0.7 mg, 5 %
Chloride27 mg, 3.4 %
Selenium0.0018 mg, 3.3 %
Vitamin B60.04 mg, 2.6 %
Biotin0.00126 mg, 2.5 %
Vitamin E0.14 mg, 1.2 %
Vitamin Anone recorded
Vitamin Dnone recorded
Vitamin Cnone recorded
Vitamin B12none recorded
Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”. A trace is shown as “trace” and never counts.
What red rice doesn’t give you. And where to find it.
No recorded vitamin D or vitamin C, and only 1.8 % of the selenium reference intake per 100 g.
Vitamin D
0mgin red rice
Find it inBloater, grilled500 % per 100 g
Vitamin C
0mgin red rice
Find it inCherries, West Indian2150 % per 100 g
Selenium
1.8%in red rice, per 100 g
Find it inKidney, pig, fried491 % per 100 g
100 mgVitamin C, 125 %
0.075 mgSelenium, 136 %
0.00125 mgVitamin D, 25 %
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Red rice against other grains, rice and pasta
Per 100 g, flour (wheat, wholemeal, self raising) has the most manganese in this comparison, followed by rice (wild, raw).
1.9mg
1.2mg
0.9mg
0.8mg
0.3mg
Rice, wild, raw+0.4 mg
Red rice, boiled in unsalted waterthis page
All values per 100 g, from the same dataset. Differences are against red rice.
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Questions about red rice
Four questions chosen by the facts above, so every food answers differently.
How many calories are in a portion of red rice?
A typical portion (180 g, a cooked portion) gives 232 kcal. Per 100 g the figure is 129 kcal.
Is red rice high in manganese?
Yes. Red rice, boiled in unsalted water has 0.81 mg manganese per 100 g, 41 % of the NRV, above the 30 % threshold for a “high in” claim.
Which vitamins and minerals does red rice have most of?
By share of the daily reference intake: manganese (0.81 mg, 41 %), niacin (3.3 mg, 21 %) and phosphorus (123 mg, 18 %) per 100 g.
Is red rice high in salt?
No. Salt is 0.02 g per 100 g, which is very low under UK rules.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 11-877, Red rice, boiled in unsalted water, 6 analysed samples, published by Public Health England under the Open Government Licence v3.0. Main data references: Nutrient survey of flours and grains 2005. Values are per 100 g of the edible part; a portion is 180 g, a cooked portion, the usual UK portion for grains, rice and pasta. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 87 grains, rice and pasta kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample, and where no illustration of the exact food exists the nearest one is shown (here: Red Rice). Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.
More grains, rice and pasta
From the same group, with calories per 100 g, and the foods with the most manganese.
More grains, rice and pasta
Most manganese
- Wheatgerm13.5 mg
- Bran, wheat5.9 mg
- Porridge oats, unfortified3.7 mg
- Soup, lentil29 mg
- Saffron28.4 mg
- Ginger, ground28 mg
- Manganese guide