Nutritional Overview: Medium-Grain White Rice (Raw, Enriched)
Medium-grain white rice is a versatile and essential pantry staple, cherished for its mild flavor and smooth texture. This enriched variety adds extra nutritional benefits, making it a valuable addition to many cuisines worldwide. Below is a detailed breakdown of its nutritional profile, highlighting the essential nutrients and their contributions to a balanced diet.
Nutritional Composition (Per 100g of Raw, Enriched Medium-Grain White Rice):
| Nutrient | Amount | Benefits |
|---|---|---|
| Energy (kcal) | 360.0 | Provides a rich source of calories for sustained energy throughout the day. |
| Protein (g) | 6.61 | Supports muscle repair, growth, and overall body maintenance. |
| Total Fat (g) | 0.58 | Contains a low fat content, contributing to heart-healthy meal planning. |
| – Saturated Fats (g) | 0.158 | Minimal saturated fats, ideal for heart-conscious diets. |
| Carbohydrates (g) | 79.34 | A primary source of energy, perfect for fueling an active lifestyle. |
| – Fiber (g) | 1.4 | Aids in digestion and promotes gut health. |
| – Sugar (g) | 0.0 | Contains no added sugars, supporting a low-sugar dietary plan. |
| Minerals: | ||
| – Calcium (mg) | 9.0 | Essential for maintaining strong bones and teeth. |
| – Iron (mg) | 4.36 | Helps in oxygen transportation and prevents anemia. |
| – Magnesium (mg) | 35.0 | Crucial for muscle function and bone strength. |
| – Phosphorus (mg) | 108.0 | Supports healthy bones and teeth while aiding in energy production. |
| – Potassium (mg) | 86.0 | Promotes cardiovascular health and proper muscle function. |
| – Sodium (mg) | 1.0 | Very low sodium content, suitable for low-sodium diets. |
| – Zinc (mg) | 1.16 | Supports a healthy immune system and wound healing. |
| – Copper (mg) | 0.11 | Plays a role in forming red blood cells and maintaining healthy nerves. |
| – Manganese (mg) | 1.1 | Helps with metabolism and bone development. |
| – Selenium (mcg) | 15.1 | Acts as a powerful antioxidant, supporting immunity and thyroid health. |
| Vitamins: | ||
| – Vitamin C (mg) | 0.0 | Contains no Vitamin C; pair with fruits or vegetables to enhance Vitamin C intake. |
| – Thiamin (Vitamin B1, mg) | 0.578 | Essential for energy metabolism and nerve function. |
| – Riboflavin (Vitamin B2, mg) | 0.048 | Supports energy production and cellular function. |
| – Niacin (Vitamin B3, mg) | 5.093 | Promotes healthy skin and supports the nervous and digestive systems. |
| – Vitamin B6 (mg) | 0.145 | Helps with brain health and red blood cell production. |
| – Folate (mcg) | 9.0 | Important for DNA synthesis and repair, especially during pregnancy. |
| – Vitamin B12 (mcg) | 0.0 | Absent in rice; best paired with B12-rich foods like eggs or dairy. |
| – Vitamin A (mcg) | 0.0 | Contains no Vitamin A; complement meals with carrots or sweet potatoes for added benefits. |
| – Vitamin E (mg) | 0.11 | A minor antioxidant, supports skin health. |
| – Vitamin D2 (mcg) | 0.0 | Absent; combine with fortified foods or sunlight exposure for Vitamin D needs. |
Allergen Information
Medium-grain white rice is naturally gluten-free, making it an excellent choice for individuals with celiac disease or gluten sensitivities. It is also free from common allergens such as nuts, dairy, eggs, and soy. However, cross-contamination may occur during processing, so those with severe allergies should check for certification on packaging.
Dietary Preferences
This enriched rice variety fits seamlessly into a range of diets:
- Vegetarian & Vegan: 100% plant-based, suitable for all plant-forward meal plans.
- Gluten-Free: Safe for those avoiding gluten-containing grains.
- Low-Fat Diets: Low in total fat and saturated fat, supporting heart-healthy goals.
- Kid-Friendly: Mild flavor and texture make it a versatile ingredient for children’s meals.
Culinary Advice
To maximize the nutritional benefits, pair medium-grain white rice with high-fiber vegetables, lean proteins, or legumes. For added flavor, cook it in vegetable broth or coconut milk, and consider garnishing with fresh herbs. Enriched rice is particularly beneficial for individuals needing more B vitamins and iron in their diet.
Conclusion
Medium-grain white rice is more than just a kitchen staple—it’s a nutritionally enriched grain that adapts beautifully to countless recipes. Its mild flavor and satisfying texture make it a perfect foundation for balanced meals, catering to diverse dietary needs and preferences. Incorporate this versatile grain into your culinary creations for a nutrient-rich and delightful dining experience.
