18 %
Copper is below the 15 % “source of” level in white rice, so no function line applies.
How many calories are in boiled white rice?
211kcal
in a 180 g portion
117 kcal per 100 g.
Source: UK CoFID 2021, record 11-858, 11 analysed samples. Checked 5 October 2026.
1.3 gFat
5 gProtein
1.1 gFibre
18 %Daily copper
What’s in a 180 g portion
More than half of a portion is water, which is why the calories stay low. What is left is mostly carbohydrate.
- 1.3 gFat
- 5 gProtein
- 47.7 gCarbohydrate
- 1.1 gFibre
- 125 gWater
Below average for grains, rice and pasta
White rice is 117 kcal per 100 g. The 87 grains, rice and pasta in this database average 262.
White rice117
Grains, rice and pasta average262
Low in fat
0.7 g of fat per 100 g; the UK “low fat” line is 3 g.
Fat, per portion1.3 g
Saturates, per portion0.29 g
Vitamins and minerals in white rice
None of the 21 reaches the “source of” level. Copper comes closest at 10 % per 100 g.
Only a trace
- Riboflavin
- Iodine
None recorded
- Vitamin A
- Vitamin D
- Vitamin C
- Vitamin B12
Show all 21 with amounts
Copper0.18 mg, 18 %
Manganese0.36 mg, 18 %
Selenium0.009 mg, 16 %
Niacin (vitamin B3)2 mg, 12 %
Chloride90 mg, 11 %
Phosphorus54 mg, 7.7 %
Zinc0.72 mg, 7.2 %
Thiamin (vitamin B1)0.05 mg, 4.9 %
Pantothenic acid (vitamin B5)0.29 mg, 4.8 %
Folate0.009 mg, 4.5 %
Vitamin B60.05 mg, 3.9 %
Calcium25.2 mg, 3.2 %
Magnesium10.8 mg, 2.9 %
Biotin0.0009 mg, 1.8 %
Potassium27 mg, 1.4 %
Vitamin E0.14 mg, 1.2 %
Iron0.14 mg, 1 %
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 white rice doesn’t give you. And where to find it.
No recorded vitamin D or vitamin C, and only 4 % of the zinc reference intake per 100 g.
Vitamin D
0mgin white rice
Find it inBloater, grilled500 % per 100 g
Vitamin C
0mgin white rice
Find it inCherries, West Indian2150 % per 100 g
Zinc
4%in white rice, per 100 g
Find it inOysters, raw592 % per 100 g
100 mgVitamin C, 125 %
0.075 mgSelenium, 136 %
0.00125 mgVitamin D, 25 %
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White rice against other grains, rice and pasta
Per 100 g, pasta and sauce mixes (dried, raw) has the most copper in this comparison, followed by noodles (egg, dried, raw) and white rice.
0.3mg
0.2mg
0.1mg
Noodles, egg, dried, raw+0.1 mg
Rice, white, basmati, boiled in unsalted waterthis page
All values per 100 g, from the same dataset. Differences are against white rice.
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Questions about white rice
What the numbers say to the questions people actually search.
How many calories are in a portion of white rice?
A typical portion (180 g, a cooked portion) gives 211 kcal. Per 100 g the figure is 117 kcal.
Does boiling change the sodium in white rice?
Yes. Per 100 g, sodium goes from 1 mg raw to 4 mg boiled. Part of that is the vitamin or mineral itself changing, part is the change in water content.
Which vitamins and minerals does white rice have most of?
By share of the daily reference intake: copper (0.1 mg, 10 %), manganese (0.2 mg, 10 %) and selenium (0.005 mg, 9.1 %) per 100 g.
Is white rice high in salt?
No. Salt is 0.01 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 11-858, Rice, white, basmati, boiled in unsalted water, 11 analysed samples, published by Public Health England under the Open Government Licence v3.0. Main data references: LGC, 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: Cooked White 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.
