White Medium-Grain Rice (Cooked, Enriched) – Nutritional and Ingredient Profile
White medium-grain enriched rice, when cooked, is a popular staple across diverse cuisines worldwide. Its mild flavor and fluffy texture make it an ideal base for a variety of dishes, from hearty casseroles to delicate sushi rolls. Below is a detailed breakdown of its nutritional content and key components:
Nutritional Information
The following table provides a comprehensive overview of the nutritional values per 100 grams of cooked, enriched white medium-grain rice:
| Nutrient | Amount | Daily Value (%)* |
|---|---|---|
| Energy (kcal) | 130.0 | ~6% |
| Protein (g) | 2.38 | ~5% |
| Total Fat (g) | 0.21 | <1% |
| Saturated Fats (g) | 0.057 | <1% |
| Total Carbohydrates (g) | 28.59 | ~10% |
| Dietary Fiber (g) | 0.3 | 1% |
| Sugars (g) | 0.0 | 0% |
| Minerals | ||
| Calcium (mg) | 3.0 | <1% |
| Iron (mg) | 1.49 | 8% |
| Magnesium (mg) | 13.0 | 3% |
| Phosphorus (mg) | 37.0 | 5% |
| Potassium (mg) | 29.0 | <1% |
| Sodium (mg) | 0.0 | 0% |
| Zinc (mg) | 0.42 | 4% |
| Copper (mg) | 0.038 | 4% |
| Manganese (mg) | 0.377 | 16% |
| Selenium (mcg) | 7.5 | 14% |
| Vitamins | ||
| Vitamin C (mg) | 0.0 | 0% |
| Thiamin (Vitamin B1) (mg) | 0.167 | 14% |
| Riboflavin (Vitamin B2) (mg) | 0.016 | 1% |
| Niacin (Vitamin B3) (mg) | 1.835 | 11% |
| Vitamin B6 (mg) | 0.05 | 3% |
| Folate (mcg) | 2.0 | <1% |
| Vitamin B12 (mcg) | 0.0 | 0% |
| Vitamin A (mcg) | 0.0 | 0% |
| Vitamin E (mg) | 0.0 | 0% |
| Vitamin D2 (mcg) | 0.0 | 0% |
Allergen Information
White medium-grain enriched rice is naturally gluten-free and does not contain common allergens like dairy, nuts, or soy. However, cross-contamination can occur during processing or packaging. It is important for individuals with severe food allergies or celiac disease to verify the labeling and manufacturing practices.
Dietary Preferences
Cooked enriched white medium-grain rice aligns with several dietary preferences and restrictions, including:
- Vegan and Vegetarian Diets: No animal-derived ingredients.
- Gluten-Free Diets: Naturally free of gluten.
- Low-Fat and Cholesterol-Free Diets: Minimal fat content and no cholesterol.
- Dairy-Free and Nut-Free Diets: Suitable for those with sensitivities or allergies.
Usage Tips and Advice
- Pairing Suggestions: Enhance its nutritional profile by pairing it with lean proteins, vegetables, or legumes for a well-rounded meal.
- Cooking Advice: For the best results, rinse rice thoroughly before cooking to remove excess starch. Use a 1:2 ratio of rice to water for fluffy grains.
- Storage Tip: Cooked rice should be refrigerated and consumed within 2-3 days to prevent spoilage. Reheat thoroughly before eating.
Conclusion
White medium-grain enriched rice is a versatile and nutritious ingredient that complements countless dishes. Its low-fat and cholesterol-free nature, combined with essential minerals like manganese and selenium, make it a valuable addition to balanced diets. Whether served as a simple side dish or as part of an elaborate main course, this staple remains a pantry essential for cuisines worldwide.
Let this nutritional overview inspire you to create delightful and healthy meals that bring love and comfort to your table. Explore more recipes featuring white medium-grain rice at Love With Recipes!
