47 %
Copper contributes to normal energy-yielding metabolism, to the normal function of the immune system and to the protection of cells from oxidative stress.
How many calories are in rice?
257kcal
in a 75 g portion
343 kcal per 100 g.
Source: UK CoFID 2021, record 11-872, 5 analysed samples. Checked 5 October 2026.
0.83 gFat
9.2 gProtein
3.2 gFibre
47 %Daily copper
What’s in a 75 g portion
More than half of a portion is carbohydrate, 0.08 g of it sugars and 56.8 g starch.
- 0.83 gFat
- 9.2 gProtein
- 56.9 gCarbohydrate
- 3.2 gFibre
- 6.2 gWater
Above average for grains, rice and pasta
Rice is 343 kcal per 100 g. The 87 grains, rice and pasta in this database average 262.
Rice343
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 portion0.01 g
Vitamins and minerals in rice
Six of the 22 reach the “high in” level, led by copper.
A source of
Only a trace
- Iodine
None recorded
- Vitamin A
- Vitamin D
- Vitamin C
- Vitamin B12
Show all 22 with amounts
Copper0.47 mg, 47 %
Manganese0.88 mg, 44 %
Phosphorus283 mg, 40 %
Niacin (vitamin B3)6 mg, 38 %
Zinc3.2 mg, 32 %
Folate0.0488 mg, 24 %
Magnesium81 mg, 22 %
Thiamin (vitamin B1)0.19 mg, 17 %
Riboflavin (vitamin B2)0.2 mg, 14 %
Potassium245 mg, 12 %
Pantothenic acid (vitamin B5)0.5 mg, 8.4 %
Vitamin B60.11 mg, 8 %
Chloride56.3 mg, 7 %
Iron0.95 mg, 6.8 %
Selenium0.00225 mg, 4.1 %
Biotin0.00173 mg, 3.5 %
Vitamin E0.18 mg, 1.5 %
Calcium6 mg, 0.8 %
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 rice doesn’t give you. And where to find it.
No recorded vitamin D, vitamin C or vitamin A.
Vitamin D
0mgin rice
Find it inBloater, grilled500 % per 100 g
Vitamin C
0mgin rice
Find it inCherries, West Indian2150 % per 100 g
Vitamin A
0mgin 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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Rice against other grains, rice and pasta
Per 100 g, wheatgerm has the most copper in this comparison, followed by buckwheat (groats) and rice.
0.8mg
0.7mg
0.6mg
0.4mg
0.3mg
0.2mg
Wheatgerm+0.2 mg
Buckwheat, groats+0.1 mg
Rice, wild, rawthis page
Barley, pearl, raw−0.2 mg
Flour, wheat, brown−0.3 mg
Noodles, egg, dried, raw−0.4 mg
All values per 100 g, from the same dataset. Differences are against rice.
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Questions about rice
What the numbers say to the questions people actually search.
How many calories are in a portion of rice?
A typical portion (75 g dry weight) gives 257 kcal. Per 100 g the figure is 343 kcal.
Is rice high in copper?
Yes. Rice, wild, raw has 0.63 mg copper per 100 g, 63 % of the NRV, above the 30 % threshold for a “high in” claim.
Which vitamins and minerals does rice have most of?
By share of the daily reference intake: copper (0.63 mg, 63 %), manganese (1.2 mg, 59 %) and phosphorus (377 mg, 54 %) per 100 g.
Is rice a good source of protein?
Rice, wild, raw has 12.2 g protein per 100 g, 14 % of the energy, which meets the UK threshold for “source of protein”.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 11-872, Rice, wild, raw, 5 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. 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 copper.
More grains, rice and pasta
- Custard powder354 kcal
- Flour, wheat, brown, bread/strong341 kcal
- Noodles, rice, fine, dried, boiled89 kcal
- Pasta, ravioli, meat filling, canned in tomato sauce77 kcal
- Rice, brown, basmati, boiled131 kcal
- Rice, savoury, including chicken, beef, mushroom and vegetable varieties, dried, uncooked369 kcal
- All 87 grains, rice and pasta
Most copper
- Flour, soya1.3 mg
- Bran, wheat1 mg
- Pasta, egg, fresh, raw0.83 mg
- Liver, calf, fried23.9 mg
- Liver, calf, raw20.5 mg
- Liver, lamb, fried13.5 mg
- Copper guide