White Long-Grain Rice (Raw, Enriched)
White long-grain rice is a versatile and widely used staple that serves as the base for many delicious dishes around the world. Known for its long, slender grains, this rice remains separate and fluffy when cooked, making it a preferred choice for pilafs, casseroles, and stir-fries. The enriched variety of white rice is fortified with essential nutrients to help enhance its nutritional profile, making it a more balanced choice for meals.
Nutritional Information per 100g (Raw)
| Nutrient | Amount |
|---|---|
| Energy | 365 kcal |
| Protein | 7.13 g |
| Total Fat | 0.66 g |
| Saturated Fat | 0.18 g |
| Carbohydrates | 79.95 g |
| Dietary Fiber | 1.3 g |
| Sugars | 0.12 g |
| Calcium | 28 mg |
| Iron | 4.31 mg |
| Magnesium | 25 mg |
| Phosphorus | 115 mg |
| Potassium | 115 mg |
| Sodium | 5 mg |
| Zinc | 1.09 mg |
| Copper | 0.22 mcg |
| Manganese | 1.088 mg |
| Selenium | 15.1 mcg |
| Vitamin C | 0 mg |
| Thiamine (B1) | 0.576 mg |
| Riboflavin (B2) | 0.049 mg |
| Niacin (B3) | 4.192 mg |
| Vitamin B6 | 0.164 mg |
| Folate | 8 mcg |
| Vitamin B12 | 0 mcg |
| Vitamin A | 0 mcg |
| Vitamin E | 0.11 mg |
| Vitamin D2 | 0 mcg |
Allergen Information
White long-grain rice is naturally gluten-free and does not contain any common allergens. It is safe for individuals with gluten sensitivities or those following a gluten-free diet. However, ensure that it is stored and cooked away from cross-contaminants in shared kitchens.
Dietary Preferences
- Gluten-Free: Ideal for those with gluten intolerance or celiac disease.
- Vegan: A plant-based ingredient, perfect for those following a vegan or vegetarian diet.
- Low-Fat: A naturally low-fat option suitable for those following low-fat diets.
- High-Carb: As a primary source of carbohydrates, it is ideal for athletes or individuals needing energy-dense foods.
Cooking Tips & Advice
To prepare white long-grain rice, rinse it under cold water before cooking to remove excess starch and prevent it from becoming too sticky. The ratio of water to rice is typically 2:1 (two cups of water for each cup of rice). Bring water to a boil, add the rice, then reduce the heat to low and cover. Allow it to simmer for 15-20 minutes until the rice is tender and the water is absorbed. Let it sit for a few minutes before fluffing with a fork for the perfect texture.
Conclusion
White long-grain rice, especially the enriched variety, is a fantastic ingredient to have on hand for a variety of dishes. Not only does it provide a good amount of energy, but it also contains several essential vitamins and minerals that can help round out your meal. Whether used as a side dish or a base for a main meal, it’s an easy and nutritious choice that can be adapted to fit a variety of culinary needs.
