White Long-Grain Rice (Cooked, No Salt Added)
White long-grain rice, when cooked without added salt, provides a versatile and nutritious addition to various dishes. It’s a staple in many kitchens worldwide due to its mild flavor and ability to complement an array of recipes, from savory main courses to hearty soups and side dishes.
Nutritional Information (per 1 cup cooked, approximately 158g):
| Nutrient | Amount |
|---|---|
| Energy | 130 kcal |
| Protein | 2.69 g |
| Total Fat | 0.28 g |
| Saturated Fat | 0.077 g |
| Carbohydrates | 28.17 g |
| Dietary Fiber | 0.4 g |
| Sugar | 0.05 g |
| Calcium | 10 mg |
| Iron | 0.2 mg |
| Magnesium | 12 mg |
| Phosphorus | 43 mg |
| Potassium | 35 mg |
| Sodium | 1 mg |
| Zinc | 0.49 mg |
| Copper | 0.069 mcg |
| Manganese | 0.472 mg |
| Selenium | 7.5 mcg |
| Vitamin C | 0 mg |
| Thiamin (Vitamin B1) | 0.02 mg |
| Riboflavin (Vitamin B2) | 0.013 mg |
| Niacin (Vitamin B3) | 0.4 mg |
| Vitamin B6 | 0.093 mg |
| Folate | 3 mcg |
| Vitamin B12 | 0 mcg |
| Vitamin A | 0 mcg |
| Vitamin E | 0.04 mg |
| Vitamin D2 | 0 mcg |
Allergen Information
White long-grain rice is naturally free from common allergens like gluten, dairy, and nuts. However, those with specific allergies should always check for cross-contamination when purchasing pre-packaged rice.
Dietary Preferences
This cooked white rice is suitable for various dietary preferences, including:
- Gluten-Free: Rice is naturally gluten-free, making it a great choice for individuals with celiac disease or gluten intolerance.
- Vegan & Vegetarian: It contains no animal products and is a perfect complement to plant-based meals.
- Low in Fat & Calories: With only 130 kcal per serving and minimal fat content, it is ideal for weight-conscious individuals or those on a low-fat diet.
- Kosher: Many rice varieties, including long-grain, are certified kosher, making it suitable for Jewish dietary laws.
Advice for Cooking and Storage
When cooking long-grain rice, ensure that the grains are rinsed thoroughly before cooking to remove excess starch, which can cause the rice to be too sticky. A general rule of thumb is to use a 1:2 rice-to-water ratio. For added flavor, try cooking rice in vegetable or chicken broth, or toss in some herbs and spices.
Cooked rice should be stored in an airtight container in the refrigerator and consumed within 4-6 days to maintain its freshness. You can also freeze cooked rice for up to 6 months, making it a convenient option for meal prep.
Conclusion
White long-grain rice is an excellent choice for a balanced meal, offering a modest amount of protein, low fat, and a solid source of essential minerals like magnesium, phosphorus, and iron. Whether as a base for stir-fries, a side dish, or a component of a larger recipe, it provides nourishment and versatility.
