34 %
Niacin contributes to normal energy-yielding metabolism, to normal psychological function and to the reduction of tiredness and fatigue.
How many calories are in white rice?
263kcal
in a 75 g portion
350 kcal per 100 g.
Source: UK CoFID 2021, record 11-859, 7 analysed samples. Checked 5 October 2026.
0.3 gFat
6.1 gProtein
1.1 gFibre
34 %Daily niacin
What’s in a 75 g portion
More than half of a portion is carbohydrate. Sugars make up 0.45 g of that.
- 0.3 gFat
- 6.1 gProtein
- 62.9 gCarbohydrate
- 1.1 gFibre
- 8.5 gWater
Above average for grains, rice and pasta
White rice is 350 kcal per 100 g. The 87 grains, rice and pasta in this database average 262.
White rice350
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 portion0.45 g
Salt, per portion0.01 g
Vitamins and minerals in white rice
Three of the 21 recorded reach the “high in” level. Niacin leads by a long way.
A source of
Only a trace
- Riboflavin
- Iodine
None recorded
- Vitamin A
- Vitamin D
- Vitamin C
- Vitamin B12
Show all 21 with amounts
Niacin (vitamin B3)5.5 mg, 34 %
Selenium0.015 mg, 27 %
Copper0.23 mg, 23 %
Thiamin (vitamin B1)0.19 mg, 17 %
Vitamin B60.21 mg, 15 %
Manganese0.28 mg, 14 %
Phosphorus98.3 mg, 14 %
Pantothenic acid (vitamin B5)0.67 mg, 11 %
Folate0.015 mg, 7.5 %
Zinc0.6 mg, 6 %
Iron0.68 mg, 4.8 %
Potassium96 mg, 4.8 %
Magnesium18 mg, 4.8 %
Biotin0.0021 mg, 4.2 %
Chloride26.3 mg, 3.3 %
Calcium17.3 mg, 2.2 %
Vitamin E0.02 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, vitamin C or vitamin A.
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
Vitamin A
0mgin white 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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White rice against other grains, rice and pasta
Per 100 g, white rice has the most niacin of the 6 here, ahead of flour (chapati, brown).
7.3mg
6.2mg
6.1mg
4.9mg
2.7mg
2mg
All values per 100 g, from the same dataset. Differences are against white rice.
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Questions about white rice
Four questions chosen by the facts above, so every food answers differently.
How many calories are in a portion of white rice?
A typical portion (75 g dry weight) gives 263 kcal. Per 100 g the figure is 350 kcal.
Is white rice high in niacin?
Yes. Rice, white, basmati, easy cook, raw has 7.3 mg niacin per 100 g, 46 % of the NRV, above the 30 % threshold for a “high in” claim.
Which vitamins and minerals does white rice have most of?
By share of the daily reference intake: niacin (7.3 mg, 46 %), selenium (0.02 mg, 36 %) and copper (0.31 mg, 31 %) 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 11-859, Rice, white, basmati, easy cook, raw, 7 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 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, and where no illustration of the exact food exists the nearest one is shown (here: 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 niacin.
More grains, rice and pasta
Most niacin
- Bran, wheat32 mg
- Wheatgerm12.7 mg
- Flour, soya11.1 mg
- Tuna, raw28 mg
- Coffee, powder, instant27.7 mg
- Breakfast cereal, malted flake, fortified26.1 mg
- Niacin (vitamin B3) guide