White Rice (Cooked, enriched, 1 cup)
White rice is an incredibly versatile and globally beloved staple carbohydrate known for its fluffy texture and exceptionally mild, clean flavor profile. Because it serves as a wonderful culinary blank canvas, it effortlessly absorbs the complex flavors of whatever it is paired with, making it an essential foundation for a wide array of dishes. Whether it is soaking up the rich, aromatic sauces of curries and stews, serving as the perfect base for savory stir-fries and grain bowls, or accompanying simple grilled proteins as an easy side dish, this grain is indispensable in the kitchen. Its soft, slightly sticky consistency when properly steamed or boiled ensures that it complements both hearty and delicate ingredients without ever overpowering them.
Culinary & Storage Tips
Selection
When purchasing dry rice to cook, ensure the package clearly states 'enriched' to maximize your intake of added B vitamins and iron, and choose long-grain for fluffiness or short-grain for a stickier texture.
Storage
Cool leftover cooked rice quickly and store it in a shallow, airtight container in the refrigerator for up to 3 to 4 days, or freeze it in portion-sized bags for up to 3 months.
Healthy Uses
- •Use as an easily digestible energy base for a balanced power bowl topped with grilled lean poultry, black beans, and colorful roasted vegetables.
- •Toss leftover chilled white rice into a healthy stir-fry using minimal sesame oil, loaded with scrambled eggs, edamame, and broccoli.
- •Stir a cup of cooked rice into hearty vegetable and lean turkey broths to add comforting volume and quick-digesting carbohydrates.
Macronutrients
Per Serving
Micronutrients
| Nutrient | Amount |
|---|---|
| Calcium | |
| Choline | |
| Copper | |
| Folate (B9) | |
| Iron | |
| Magnesium | |
| Manganese | |
| Niacin (B3) | |
| Phosphorus | |
| Potassium | |
| Riboflavin (B2) | |
| Selenium | |
| Sodium | |
| Thiamin (B1) | |
| Vitamin A | |
| Vitamin B12 | |
| Vitamin B6 | |
| Vitamin C | |
| Vitamin D | |
| Vitamin E | |
| Vitamin K | |
| Zinc |
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