Calories in white rice: 351 kcal per 100 g

Q: 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 351 kcal.

Q: Is white rice high in manganese?

Yes. Rice, white, basmati, raw has 0.74 mg manganese per 100 g, 37 % of the NRV, above the 30 % threshold for a “high in” claim.

Q: Which vitamins and minerals does white rice have most of?

By share of the daily reference intake: manganese (0.74 mg, 37 %), selenium (0.016 mg, 29 %) and copper (0.27 mg, 27 %) per 100 g.

Q: Is white rice high in salt?

No. Salt is 0 g per 100 g, which is very low under UK rules.

What’s in a 75 g portion

More than half of a portion is carbohydrate. Sugars make up 0.08 g of that.

0.38 gFat

6.1 gProtein

62.8 gCarbohydrate

0.83 gFibre

8.5 gWater

0.38 gFat
6.1 gProtein
62.8 gCarbohydrate
0.83 gFibre
8.5 gWater

Above average for grains, rice and pasta

White rice is 351 kcal per 100 g. The 87 grains, rice and pasta in this database average 262.

White rice351

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 portion0.08 g

Salt, per portion0 g

Vitamins and minerals in white rice

One of the 21 recorded reach the “high in” level. Manganese leads.

28 %

Manganese

0.56 mg in a 75 g portion

36th of 80 grains, rice and pasta

Manganese contributes to normal energy-yielding metabolism, to the maintenance of normal bones and to the protection of cells from oxidative stress.

Selenium0.012 mg22 %

Copper0.2 mg20 %

Niacin (vitamin B3)2.5 mg15 %

Phosphorus75.8 mg11 %

Zinc1.1 mg10 %

Only a trace

Riboflavin
Iodine

None recorded

Vitamin A
Vitamin D
Vitamin C
Vitamin B12

Show all 21 with amounts

Manganese0.56 mg, 28 %

Selenium0.012 mg, 22 %

Copper0.2 mg, 20 %

Niacin (vitamin B3)2.5 mg, 15 %

Phosphorus75.8 mg, 11 %

Zinc1.1 mg, 10 %

Iron1.3 mg, 9.3 %

Thiamin (vitamin B1)0.1 mg, 8.9 %

Chloride48.8 mg, 6.1 %

Vitamin B60.08 mg, 5.4 %

Pantothenic acid (vitamin B5)0.31 mg, 5.1 %

Folate0.009 mg, 4.5 %

Magnesium15.8 mg, 4.2 %

Potassium57.8 mg, 2.9 %

Biotin0.000825 mg, 1.7 %

Calcium7.5 mg, 0.9 %

Vitamin E0.05 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

Immufix Daily Immune Support pouch, orange flavour

100 mgVitamin C, 125 %

0.075 mgSelenium, 136 %

0.00125 mgVitamin D, 25 %

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Made in Cambridgeshire

Made in the UK since 1998, with every nutrient and its declared amount listed on the label.

White rice against other grains, rice and pasta

Per 100 g, white rice has the most manganese of the 4 here, ahead of noodles (egg, fried with spring onions).

0.7mg

0.5mg

0.4mg

0.3mg

Rice, white, basmati, rawthis page

Noodles, egg, fried with spring onions−0.3 mg

Pasta, plain, fresh, boiled−0.3 mg

Pasta, egg, fresh, filled with green vegetables/herbs and cheese, boiled−0.5 mg

All values per 100 g, from the same dataset. Differences are against white rice.

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Questions about white rice

The questions people ask about white rice, answered from the dataset.

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 351 kcal.

Is white rice high in manganese?

Yes. Rice, white, basmati, raw has 0.74 mg manganese per 100 g, 37 % 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: manganese (0.74 mg, 37 %), selenium (0.016 mg, 29 %) and copper (0.27 mg, 27 %) per 100 g.

Is white rice high in salt?

No. Salt is 0 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 11-857, Rice, white, basmati, raw, 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 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 manganese.

Rice, wild, boiled145 kcal

Cornmeal, sifted368 kcal

Flour, wheat, brown339 kcal 87grains, rice and pastain this food group

More grains, rice and pasta

Rice, wild, boiled145 kcal
Cornmeal, sifted368 kcal
Flour, wheat, brown339 kcal
Noodles, egg, thick, dried, boiled143 kcal
Pasta, plain, fresh, boiled159 kcal
Red rice, boiled129 kcal
All 87 grains, rice and pasta

Most manganese

Nutrient guides

‹ Rice, white, basmati, easy cook, raw Rice, white, Italian "Arborio" risotto, boiled in unsalted water ›

How many calories are in white rice?

What’s in a 75 g portion

Above average for grains, rice and pasta

Low in sugar, almost no salt

Vitamins and minerals in white rice

Manganese

Only a trace

None recorded

What white rice doesn’t give you. And where to find it.

Vitamin D

Vitamin C

Vitamin A

Or one scoop of Immufix

Try your first pouch

Tracked UK delivery

Made in Cambridgeshire

White rice against other grains, rice and pasta

Taken every morning since 1998.

Questions about white rice

More grains, rice and pasta

More grains, rice and pasta

Most manganese

Nutrient guides

Nutrition

Vitamins and minerals