82 %
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 red rice?
267kcal
in a 75 g portion
356 kcal per 100 g.
Source: UK CoFID 2021, record 11-876, 6 analysed samples. Checked 5 October 2026.
2.2 gFat
5.3 gProtein
3.1 gFibre
82 %Daily manganese
What’s in a 75 g portion
More than half of a portion is carbohydrate, 0.68 g of it sugars and 56.8 g starch.
- 2.2 gFat
- 5.3 gProtein
- 60.3 gCarbohydrate
- 3.1 gFibre
- 9.5 gWater
Above average for grains, rice and pasta
Red rice is 356 kcal per 100 g. The 87 grains, rice and pasta in this database average 262.
Red rice356
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 portion0.68 g
Salt, per portion0 g
Vitamins and minerals in red rice
Four of the 22 reach the “high in” level, led by manganese.
Show all 22 with amounts
Manganese1.6 mg, 82 %
Niacin (vitamin B3)6.9 mg, 43 %
Phosphorus236 mg, 34 %
Copper0.28 mg, 28 %
Magnesium79.5 mg, 21 %
Thiamin (vitamin B1)0.19 mg, 17 %
Iron1.6 mg, 12 %
Zinc1.1 mg, 11 %
Pantothenic acid (vitamin B5)0.67 mg, 11 %
Potassium182 mg, 9.1 %
Folate0.0173 mg, 8.6 %
Vitamin B60.09 mg, 6.4 %
Biotin0.00285 mg, 5.7 %
Selenium0.003 mg, 5.5 %
Chloride34.5 mg, 4.3 %
Riboflavin (vitamin B2)0.05 mg, 3.8 %
Vitamin E0.2 mg, 1.6 %
Calcium11.3 mg, 1.4 %
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, vitamin C or vitamin A.
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
Vitamin A
0mgin red rice
Find it inLiver, calf, fried3152 % 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
Red rice comes second for manganese here, just behind flour (soya).
2.4mg
2.2mg
1.2mg
1.1mg
1mg
0.8mg
Flour, soya+0.2 mg
Rice, red, rawthis page
Rice, wild, raw−1 mg
Noodles, egg, dried, raw−1.1 mg
Pasta, white, dried, raw−1.4 mg
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 (75 g dry weight) gives 267 kcal. Per 100 g the figure is 356 kcal.
Is red rice high in manganese?
Yes. Rice, red, raw has 2.2 mg manganese per 100 g, 110 % 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 (2.2 mg, 110 %), niacin (9.2 mg, 57 %) and phosphorus (314 mg, 45 %) per 100 g.
Is red rice high in fibre?
It is a source of fibre (4.1 g per 100 g, above the 3 g line) but not high in fibre, which needs 6 g.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 11-876, Rice, red, raw, 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 75 g, 75 g dry weight, 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. 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
- Pizza, cheese and tomato, retail272 kcal
- Rice, pilau, plain134 kcal
- Rice, white, Italian Arborio risotto, raw354 kcal
- Wheatgerm352 kcal
- Flour, gram353 kcal
- Flour, wheat, wholemeal, self raising359 kcal
- All 87 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