Natural rice (cooked) - Carbs, Glycemic Index, Fats, Minerals, Vitamins & much more

Picture of Natural rice (cooked)

Natural rice (cooked) consists of 1% fat, 3% protein, 27% carbs, 1% fiber and 67% water. Natural rice (cooked) has 128 calories per 100g, that is 40% lower than other foods in Cereals and flours. In total 7% of the calories in Natural rice (cooked) are from fat, 9% from protein and 84% from carbohydrates.

  • Low Glycemic Index Glycemic Index: 45
  • High in carbs 40.5g carbohydrates per portion of 150g
  • Medium Glycemic Load Glycemic Load: 18.2

Can you eat Natural rice (cooked) for a low carb diet?

With 40.5g of carbs and a Glycemic Load of 18.2 in a portion of 150g, Natural rice (cooked) should be avoided for a ketogenic or low-carb diet. Natural rice (cooked) contains low amounts of Fructose, is Gluten free and has no Lactose.

Natural rice (cooked): nutrition facts & data

Nutrition facts
per 100g
Natural rice (cooked)
avg Cereals and flours[1]
Calories (kcal) 128.0 319.8
Fat (g) 1.0 2.3
Protein (g) 3.0 9.1
Carbohydrates (g) 27.0 62.5
Mono- & Di-Saccharides (g) 0.0 62.5
Polysaccharides (g) 26.0 62.5
Fibers (g) 0.8 7.1
Sodium (mg) 3.0 5.3
Water (g) 67.0 17.6
[1] average of Cereals and flours

Breakdown in percent (%) of total calories

An average portion size (150g) of Natural rice (cooked) contains:

  • 192.0 Calories
  • 1.5g of Fat
  • 4.5g of Protein
  • and 40.5g of Carbs
  • 4.5mg of sodium - 0.0% of the RDA for sodium.
  • 60.0mg of Magnesium, that covers 0.2% of the recommended daily allowance (RDA) for Magnesium.
  • 1.1mg of Zinc - 0.1% of the RDA for Zinc.
  • 1.8mg of Iron - 0.1% of the RDA for Iron.
  • 112.5mg of Potassium - 0.0% of the RDA for Potassium.
  • No Vitamin C
  • No Vitamin B12

For every gram of carbs in Natural rice (cooked) you get

  • 0.11 grams of protein compared to the average of 0.46g per gram of carbs among all foods. Other foods in Cereals and flours have on average 0.15g of proteins per 1 gram of carbs.
  • 0.04 grams of fat (total average 0.66g, other foods in Cereals and flours 0.04g)
  • 0.03 grams of fibers (total average 0.13g, other foods in Cereals and flours 0.11g)

Nutrient distribution per gram

What vitamins are in Natural rice (cooked)?

Vitamins
per 100g
Natural rice (cooked)
avg[1]
Vitamin C (mg) 0.0 0.2
Vitamin E (mg) 0.2 1.2
Vitamin B1 / Thiamine (mg) 0.1 0.3
Vitamin B2 (mg) 0.0 0.1
Vitamin B6 (mg) 0.1 0.3
Vitamin B9 / Folate (μg) 6.0 48.8
Vitamin B12 (μg) 0.0 0.0
Retinol (μg) 0.0 0.0
beta-Carotene (μg) 0.0
[1] average of Cereals and flours

Is Natural rice (cooked) rich in vitamins?

info

The following chart displays the amount of vitamins per portion Size (150g) for Natural rice (cooked) of the recommended daily allowance (RDA[1]) for each vitamin in percent.

[1]Avg. RDA for a 19-30 year old adult
Learn more about RDA values for vitamins by clicking on the names in the table above.

Minerals in Natural rice (cooked)

Minerals
per 100g
Natural rice (cooked)
avg[1]
Magnesium (mg) 40.0 92.7
Zinc (mg) 0.7 2.2
Sodium (mg) 3.0 5.3
Calcium (mg) 6.0 34.2
Iron (mg) 1.2 3.0
Potassium (mg) 75.0 298.5
Phosphorus (mg) 100.0 257.3
[1] average of Cereals and flours

Is Natural rice (cooked) high in minerals?

info

Again, for every mineral contained in Natural rice (cooked) we looked at the portion size (150g) and applied it to the recommended daily allowance (RDA[1]). Data is shown in percent of RDA per portion size.

[1]RDA for a 19-30 year old adult
Learn more about RDA values for minerals by clicking on the names in the table above.

Carbohydrates in Natural rice (cooked)

27.0% of Natural rice (cooked) are carbs, per serving of 150g that makes 40.5g of carbs.

Monosachharides and polysaccharides

Sugars
per 100g
Natural rice (cooked)
avg[1]
Monosaccharides (g) 0.0 1.4
Polysaccharides (g) 26.0 60.3
Total carbs (g) 27.0 62.5
[1] average of Cereals and flours

How high are the Glycemic Index and the Glycemic Load for Natural rice (cooked)?

The Glycemic Index of Natural rice (cooked) is 45, which would be considered as low. The Glycemic Load in a normal serving is 18.2 and can be regarded as moderate.

Allergens in Natural rice (cooked)

  • is Gluten free
  • has no Lactose
  • low amounts of Fructose

Fatty acids and cholesterol in Natural rice (cooked)

Of the 1.0g total fat per 100g in Natural rice (cooked), 0.2g are saturated fatty acids (SFA), 0.3g are monounsaturated fatty acids (MUFA) and 0.2g are polyunsaturated fatty acids (PUFA). The amount of cholesterol is 0.0mg.

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