White rice, cooked
Checked by us One serving: 140 g (about 1 cup) · 182 kcal
Some selenium and vitamin B6.
Go easy: inorganic arsenic can add up. Cool leftovers quickly: kept warm, cooked rice can grow a toxin that reheating doesn’t destroy.
Good for
How we counted this
What one serving (140 g) gives you.
Your body needs enough of each of these. Past enough, more doesn’t help. Amounts are what the food databases list, not what your body absorbs, unless a row says it was measured.
The words: “A lot” means one serving gives 20% or more of Health Canada’s daily amount, “Some” 10% to 19%, “A little” 2% to 9%, “Almost none” under 2%. Strongest word first; within a word, protein and fibre lead, then the biggest share. ?
A milligram (mg) is a thousandth of a gram, and a microgram (µg) a thousandth of a milligram: 1,000 µg make 1 mg.
- Some
Selenium
Your thyroid uses it to make its hormones.
Learn more
10.5 µg in one serving: 19% of the 55 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, selenium fact sheet for health professionals
- Some
Vitamin B6
Helps you use protein, and your brain needs it to make its chemical messengers.
Learn more
0.13 mg in one serving: 10% of the 1.3 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin B6 fact sheet for health professionals
20 more nutrients at a little or less
- A little
Niacin (B3, niacin equivalents)
More than 400 of your enzymes need it to work.
Learn more
1.28 mg in one serving: 8% of the 16 mg a day men need, 9% of the 14 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, niacin fact sheet for health professionals
- A little
Protein
Your muscles, and every other tissue, are built and repaired from it.
Learn more
3.77 g in one serving: 7% of the 56 g a day men need, 8% of the 46 g women need. The word follows the smaller share, which is the share of the higher amount. ?
Listed amount only. 1 absorption study of this nutrient is on file for this food, but none is quoted yet. Each one is in The numbers, with the reason. See the studies
- A little
Zinc
Your immune system and healing wounds depend on it.
Learn more
0.69 mg in one serving: 6% of the 11 mg a day men need, 9% of the 8 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Listed amount only. 2 absorption studies of this nutrient are on file for this food, but none is quoted yet. Each one is in The numbers, with the reason. See the studies
Source: NIH Office of Dietary Supplements, zinc fact sheet for health professionals
- A little
Magnesium
Your muscles and nerves need it to work.
Learn more
16.8 mg in one serving: 4% of the 400 mg a day men need, 5% of the 310 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, magnesium fact sheet for health professionals
- A little
Thiamin (B1)
Your cells use it to get energy from food, and so to grow and work.
Learn more
0.03 mg in one serving: 3% of the 1.2 mg a day men need, 3% of the 1.1 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, thiamin fact sheet for health professionals
- A little
Iron
Carries oxygen in your blood.
Learn more
0.28 mg in one serving: 4% of the 8 mg a day men need, 2% of the 18 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Listed amount only. 1 absorption study of this nutrient is on file for this food, but none is quoted yet. Each one is in The numbers, with the reason. See the studies
Source: NIH Office of Dietary Supplements, iron fact sheet for health professionals
- A little
Riboflavin (B2)
Your cells use it to make energy and handle fats. It also helps turn tryptophan into niacin and activate vitamin B6.
Learn more
0.02 mg in one serving: 2% of the 1.3 mg a day men need, 2% of the 1.1 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, riboflavin fact sheet for health professionals
- Almost none
Fibre
Keeps your gut moving.
Learn more
0.56 g in one serving: 1% of the 38 g a day men need, 2% of the 25 g women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. Institute of Medicine 2005, Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids
- Almost none
Potassium
Your nerves, muscles and kidneys need it to work.
Learn more
49 mg in one serving: 1% of the 3,400 mg a day men need, 2% of the 2,600 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, potassium fact sheet for health professionals
- Almost none
Calcium
Builds your bones and teeth.
Learn more
14 mg in one serving: 1% of the 1,000 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, calcium fact sheet for health professionals
- Almost none
Omega-3: ALA
The one omega-3 your body can’t make: it must come from food. Your cells build it into their membranes and burn it for energy.
Learn more
18.2 mg in one serving: 1% of the 1,600 mg a day men need, 2% of the 1,100 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, omega-3 fatty acids fact sheet for health professionals
- Almost none
Folate
Your body needs it to make DNA and to divide new cells.
Learn more
4.2 µg in one serving: 1% of the 400 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, folate fact sheet for health professionals
- Almost none
Choline
Your cells need it for their membranes, and to make acetylcholine, a messenger for memory, mood and muscle control.
Learn more
2.94 mg in one serving: 1% of the 550 mg a day men need, 1% of the 425 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, choline fact sheet for health professionals
- Almost none
Vitamin E
Shields the fats in your cells from damage; your immune system uses it too.
Learn more
0.06 mg in one serving: under 1% of the 15 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin E fact sheet for health professionals
- Almost none
Omega-3: EPA + DHA
Long-chain omega-3s, built into your cell membranes. DHA is concentrated in your brain and retinas.
Learn more
0 mg in one serving: under 1% of the 250 mg a day.
Health Canada sets no daily amount for these fats, so the daily figure here is the European Food Safety Authority’s.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, omega-3 fatty acids fact sheet for health professionals
- Almost none
Vitamin A
Your eyes need it to see in dim light.
Learn more
Getting enough matters; more than enough doesn’t sharpen your sight.
0 µg in one serving: under 1% of the 900 µg a day men need, under 1% of the 700 µg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin A fact sheet for health professionals
- Almost none
Vitamin B12
Your body needs it to make red blood cells and keep nerves working.
Learn more
0 µg in one serving: under 1% of the 2.4 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin B12 fact sheet for health professionals
- Almost none
Vitamin C
Your body makes collagen with it, which wounds need to heal. It also helps you absorb iron from plants.
Learn more
0 mg in one serving: under 1% of the 90 mg a day men need, under 1% of the 75 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin C fact sheet for health professionals
- Almost none
Vitamin D
Your body needs it to absorb calcium and keep your bones hard.
Learn more
Your skin also makes it in sunlight, so food is only one of its sources.
0 µg in one serving: under 1% of the 15 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin D fact sheet for health professionals
- Almost none
Vitamin K1
Your blood needs it to clot.
Learn more
0 µg in one serving: under 1% of the 120 µg a day men need, under 1% of the 90 µg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin K fact sheet for health professionals
How to handle it
Cool cooked rice quickly and keep it in the fridge. Kept warm, it can grow a toxin that causes vomiting, and reheating doesn’t destroy it.
Learn more
Source: Government of Western Australia, Department of Health (HealthyWA), Safe cooling of cooked rice
How we got this
A handling flag: cooked rice kept in the 4-60 °C danger zone lets spores germinate and make the vomiting toxin (cereulide), which reheating does not destroy. Vomiting starts 0.5-6 hours after eating (PHAC). Cool cooked rice quickly, refrigerate it promptly, and do not rely on reheating.
Public Health Agency of Canada, Pathogen Safety Data Sheet: Bacillus cereus · grade B
Watch out
How we counted this
How to handle it, just above: Cool leftovers fast
Inorganic arsenic
Go easyLong, high exposure raises the risk of skin cancer.
Learn more
+40–200% a serving a day adds to an average adult’s intake from all food
That share is for one serving, 140 g (about 1 cup), every day. Eaten once a week instead, the same serving adds a seventh as much: 5.7–29%, not 40–200%.
No amount of inorganic arsenic is proven harmless, so we compare with what people already take in instead of counting to a limit. We flag a food only when a daily serving would double that average.
“Go easy” here because agencies’ estimates of what an average adult takes in differ, and against the lowest of them a serving a day can double it.
One serving carries 4.21 µg
How we got this
The dataset’s rating: Go easy: can double average intake
No safe threshold (EFSA 2024 reference point, benchmark dose lower limit (BMDL05), 0.06 µg/kg body weight/day; concern near a margin of exposure of 1). One serving a day (45 g dry) carries 4.21 µg inorganic arsenic, 0.060 µg/kg body weight: 40% of the highest and 200% of the lowest average adult intake in EFSA's 0.03-0.15 µg/kg body weight/day (2021). Whether that doubles intake depends on where in the range a person sits, so it may exceed. The serving alone has a margin of exposure of 1.0 against the BMDL05 (shown for scale; the rating rests on what it adds). Cooking in 6 parts water and draining (Health Canada) cuts inorganic arsenic by about 40% in long-grain polished rice (Gray 2016) or 45% (Raab 2009): 2.3-2.5 µg a serving, adding 22-24% to 110-120%, still either side of doubling. Shown beside: EFSA 2021 white rice 74-79 µg/kg (n = 337) gives 3.3-3.6 µg, +32-34% to +159-169%; FDA 2013 long-grain white 4.6 µg per 45 g dry (n = 149) gives +44% to +219%.
Checked for cadmium, ochratoxin A and lead: fine at normal amounts.
Cadmium
Nothing to watchYou’d need about 7.9 servings a day, every day, of this food alone to use up what an average adult’s intake leaves under the limit.
Learn more
One serving carries 0.93 µg
How we got this
A serving a day adds 5.3% to what an average adult already takes in: a share of that intake, not of the limit. With that serving every day, an average adult would be at about 75% of the limit.
An average adult already takes in about 71% of the limit. One serving a day fits in the room left.
Counted from zero, with no allowance for what adults already take in from other food, 26,000 g a week would reach the limit.
Why this rating: Eating it daily comes to 980 g a week, which stays within the 7,700 g of room left before the limit.
The dataset’s rating: Nothing to watch: under the limit
A daily serving adds 5.3% to an average adult's cadmium intake (EFSA 2012 adult median, 1.77 µg/kg body weight/week; Canadian adults in 2007: 1.2-1.75), far from doubling it, so no cap.
Health Canada, Canadian Total Diet Study – Trace Elements (2005–2018 composites) · grade A
Ochratoxin A
Nothing to watchYou’d need about 17 servings a day, every day, of this food alone to double the ochratoxin A an average adult already gets. No dose is known to be safe, so doubling is where we flag.
Learn more
A serving a day adds 1.7–6.2% to what an average adult already takes in. There is no limit to take a share of.
One serving carries 7.2 ng
How we got this
The dataset’s rating: Nothing to watch: doesn’t double average intake
No cap. With non-detects counted as zero the mean is 0.159 ng/g; counted at the lowest value detected (0.049 ng/g), which the detection limit cannot exceed, it is at most 0.201. 45 g of dry rice then carries 7.2-9.0 ng, 0.10-0.13 ng/kg body weight, adding 1.7-7.8% to EFSA's adult average (1.66-6.03 ng/kg body weight/day): far from doubling. Margin of exposure against the benchmark dose lower limit (BMDL10) of 4.73 µg/kg body weight/day (kidney lesions, pigs) about 46,000; against 14.5 (kidney tumours, rats) about 141,000.
Lead
Nothing to watchYou’d need about 44 servings a day, every day, of this food alone to double the lead an average adult already gets. No dose is known to be safe, so doubling is where we flag.
Learn more
A serving a day adds 2.3% to what an average adult already takes in. There is no limit to take a share of.
One serving carries 0.81 µg
How we got this
The dataset’s rating: Nothing to watch: doesn’t double average intake
No safe threshold. One serving a day carries 0.81 µg, adding 2.3% to EFSA's adult average of 35 µg/day: no cap. Without the 1999 composite, 5.84 µg/kg (the same 2.3%); the three most recent composites, 1.86 µg/kg (0.7%). FDA Total Diet Study: all 27 cooked white enriched rice composites non-detect (reporting limit 4 µg/kg).
Health Canada, Canadian Total Diet Study – Trace Elements (2005–2018 composites) · grade A
Worth knowing
No limit applies, so none is rated.
Sugar
0.1 g of sugar in a 140 g serving, natural and added together.
Learn more
Shown, not rated. The food tables we read give total sugar, and few give added sugar, so the site can’t yet tell sugar added in making a food from the sugar in fruit or milk.
Also measured in it
Figures from the dataset. None has a limit to be rated against, so none is a verdict.
Oxalate: 9 mg per 100 g in the sources we hold. · Veni 2025 · grade B
We haven’t rated this food for oxalate. We count only a figure that comes from a grade A or B source and says it was measured per 100 g of the food as eaten, and none of the figures here does both.
Phytate, as the source gives it: range over five entries (3 biofortified, 2 conventional) and two sites; site means 2.9 and 3.0 mg/g (phytic acid, phytate (InsP6)) (basis not stated (the retention formula uses dry basis)); polished rice, control plots, three cultivars: Hai7 1.78, Bing91185 1.64, Biyuzaonuo 3.32; pooled control 2.25 mg/g (phytic acid) (basis not stated) · Taleon 2020, Wei 2012 · grade B
These come from different samples and are given on different bases (as the food was analysed, or per gram of dry matter), so the figures can’t be compared with each other.
Phytate (also written InsP6, IP6 or phytic acid), the form in which plants store phosphorus, is found in whole grains, beans and nuts. It binds zinc in the gut and lowers how much zinc and plant (non-heme) iron you absorb. No limit applies.
Source: NIH Office of Dietary Supplements, Zinc fact sheet · NIH Office of Dietary Supplements, Iron fact sheet
Also checked (nothing to act on) · 2
Noted for context, or not measured in this food yet.
Total arsenic only (organic species included): context, not rated. Recent 3 composites mean 61.12; FDA TDS FY2018-2020 'Rice, white, enriched, cooked' total As mean 45 µg/kg (n = 27, 20-75), giving 6.3 µg per 140 g. The inorganic share (about 64-80%) is in the CFIA and EFSA data; the rated row is inorganic arsenic.
Context, not a rating of cooked rice for adults: Health Canada advises against a rice-based beverage as the main milk alternative for children under 2. Health Canada's maximum level for infant rice foods (0.1 ppm, 2022) and its proposed 0.2 ppm for polished rice (2019) were seen only in search results or a summary, not on the agency pages, so neither is used as a dose basis.
Better options
How we counted this
“Better” here always means better at something the row names: more of one nutrient, more nutrients per serving, or the goal you pick. It never means better in every way.
Every amount below is for the same weight, 140 g, the size of one serving of this food, so a swap compares like with like. A serving of another food can be bigger or smaller.
A food is listed only if it gives clearly more: at least a fifth more than this food, and at least 10% of the daily amount more.
More of what it’s good for
More selenium
Whole-wheat bread36.1 µg in 140 g (this food: 10.5 µg)
More vitamin B6
French fries, frozen, oven-baked0.37 mg in 140 g (this food: 0.13 mg) · but less selenium- Whole-wheat bread0.3 mg in 140 g (this food: 0.13 mg)
Amounts as listed, not adjusted for how much gets in.
More nutrients per serving, counted together
The other starchy sides we’ve checked with more nutrients per serving than this one, counting at most 100 kcal. One score ranks them all, so the same few often lead.
Sweet potato, boiled- More vitamin A (1,102 µg vs 0 µg)
- More vitamin C (17.9 mg vs 0 mg)
- Less selenium (0.28 µg vs 10.5 µg)
- Whole-wheat bread
- More selenium (36.1 µg vs 10.5 µg)
- More thiamin (0.55 mg vs 0.03 mg)
- More niacin (7.72 mg vs 1.28 mg)
Quinoa, cooked- More magnesium (89.6 mg vs 16.8 mg)
- More folate (58.8 µg vs 4.2 µg)
- More iron (2.09 mg vs 0.28 mg)
- Less selenium (3.92 µg vs 10.5 µg)
Where the calcium card measured that less calcium gets in than from milk, calcium counts for less; everything else is as listed.
Your goal
Your goal changes only this list, not what the food gives you or what to watch.
Losing weight: fewer calories, and more nutrients, protein and fibre for each calorie.
- Sweet potato, boiled
- 106 kcal in 140 g (this food: 182)
- More vitamin A (1,102 µg vs 0 µg)
- More vitamin C (17.9 mg vs 0 mg)
- Less selenium (0.28 µg vs 10.5 µg)
- Whole-wheat bread
- More fibre (8.4 g vs 0.56 g)
- More selenium (36.1 µg vs 10.5 µg)
- More thiamin (0.55 mg vs 0.03 mg)
- Quinoa, cooked
- More magnesium (89.6 mg vs 16.8 mg)
- More folate (58.8 µg vs 4.2 µg)
- More iron (2.09 mg vs 0.28 mg)
- Less selenium (3.92 µg vs 10.5 µg)
Building muscle: more protein and more calories, per 100 g. In a typical diet most protein comes from other foods; among starchy sides, these help most.
- Whole-wheat bread12.3 g protein · 254 kcal per 100 g
White bread, toasted9 g protein · 290 kcal per 100 g
2 foods out of the 5 other starchy sides we’ve checked and could compare give clearly more protein, and more calories, per 100 g.
Why some foods aren’t suggested
Left out: Whole-wheat pasta, cooked (not tested for contaminants yet).
Left out: Potato, baked (Potato glycoalkaloids (solanine): go easy).
Left out: Sweet potato, baked (Worth knowing: acrylamide).
Bring a tracker export or describe your usual week. The same rules check all of it.
The numbers
Open every value
Name in the database: Rice, white, long-grain, regular, unenriched, cooked without salt
How the serving was set: 140 g cooked (Health Canada C.7 'Grains, such as rice or barley...': reference amount '45 g dry 140 g cooked')
Listed nutrients, per 100 g
For each nutrient, the value this page uses is marked “used”. A row marked “second database” is another database’s figure for a matching food, kept so you can see how far databases disagree (they can differ in the samples analysed, lab methods and rounding). Its own cells are worked out from it, but none of the page’s words or scores are.
| Nutrient | Per serving | Per 100 calories | How | Source | Grade | |
|---|---|---|---|---|---|---|
| Omega-3: ALA | 0.013 g | 0.02 g | 0.01 g | listed used | US food database (USDA SR Legacy) #169757 | C |
| Calcium | 10 mg | 14 mg | 7.69 mg | listed used | US food database (USDA SR Legacy) #169757 | C |
| 9 mg | 12.6 mg | 6.92 mg | second database · not used | UK food tables (CoFID 2021) #11-862 | C | |
| 10 mg | 14 mg | 7.69 mg | copy of USDA · not used | Canadian Nutrient File 2026 #4523 | C | |
| Carbohydrate | 28.17 g | 39.44 g | 21.67 g | listed used | US food database (USDA SR Legacy) #169757 | C |
| Choline | 2.1 mg | 2.94 mg | 1.62 mg | listed used | US food database (USDA SR Legacy) #169757 | C |
| Energy | 130 kcal | 182 kcal | – | FDC Energy (kcal) used | US food database (USDA SR Legacy) | – |
| Omega-3: EPA + DHA | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #169757 | C |
| Fat | 0.28 g | 0.39 g | 0.22 g | listed used | US food database (USDA SR Legacy) #169757 | C |
| 0.4 g | 0.56 g | 0.31 g | second database · not used | UK food tables (CoFID 2021) #11-862 | C | |
| Cholesterol | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #169757 | C |
| Fatty acids, total saturated | 0.077 g | 0.11 g | 0.06 g | listed used | US food database (USDA SR Legacy) #169757 | C |
| Fibre | 0.4 g | 0.56 g | 0.31 g | listed used | US food database (USDA SR Legacy) #169757 | C |
| 0.5 g | 0.7 g | 0.38 g | second database · not used | UK food tables (CoFID 2021) #11-862 | C | |
| Folate | 3 µg | 4.2 µg | 2.31 µg | listed used | US food database (USDA SR Legacy) #169757 | C |
| 4 µg | 5.6 µg | 3.08 µg | second database · not used | UK food tables (CoFID 2021) #11-862 | C | |
| Iron | 0.2 mg | 0.28 mg | 0.15 mg | listed used | US food database (USDA SR Legacy) #169757 | C |
| 0.04 mg | 0.06 mg | 0.03 mg | second database · not used · 5× | UK food tables (CoFID 2021) #11-862 | C | |
| Magnesium | 12 mg | 16.8 mg | 9.23 mg | listed used | US food database (USDA SR Legacy) #169757 | C |
| 5 mg | 7 mg | 3.85 mg | second database · not used · 2.4× | UK food tables (CoFID 2021) #11-862 | C | |
| Niacin (B3, niacin equivalents) | 0.917 mg | 1.28 mg | 0.71 mg | listed used | Canadian Nutrient File 2026 #4523 | C |
| Phosphorus | 43 mg | 60.2 mg | 33.08 mg | listed used | US food database (USDA SR Legacy) #169757 | C |
| 28 mg | 39.2 mg | 21.54 mg | second database · not used | UK food tables (CoFID 2021) #11-862 | C | |
| Potassium | 35 mg | 49 mg | 26.92 mg | listed used | US food database (USDA SR Legacy) #169757 | C |
| 12 mg | 16.8 mg | 9.23 mg | second database · not used · 2.9× | UK food tables (CoFID 2021) #11-862 | C | |
| Protein | 2.69 g | 3.77 g | 2.07 g | listed used | US food database (USDA SR Legacy) #169757 | C |
| 2.8 g | 3.92 g | 2.15 g | second database · not used | UK food tables (CoFID 2021) #11-862 | C | |
| Riboflavin (B2) | 0.013 mg | 0.02 mg | 0.01 mg | listed used | US food database (USDA SR Legacy) #169757 | C |
| Selenium | 7.5 µg | 10.5 µg | 5.77 µg | listed used | US food database (USDA SR Legacy) #169757 | C |
| 5 µg | 7 µg | 3.85 µg | second database · not used | UK food tables (CoFID 2021) #11-862 | C | |
| Sodium | 1 mg | 1.4 mg | 0.77 mg | listed used | US food database (USDA SR Legacy) #169757 | C |
| 11 mg | 15.4 mg | 8.46 mg | second database · not used · 11× | UK food tables (CoFID 2021) #11-862 | C | |
| Sugars | 0.05 g | 0.07 g | 0.04 g | listed used | US food database (USDA SR Legacy) #169757 | C |
| Thiamin (B1) | 0.02 mg | 0.03 mg | 0.02 mg | listed used | US food database (USDA SR Legacy) #169757 | C |
| Vitamin A | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #169757 | C |
| Vitamin B12 | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #169757 | C |
| 0 µg | 0 µg | 0 µg | second database · not used | UK food tables (CoFID 2021) #11-862 | C | |
| Vitamin B6 | 0.093 mg | 0.13 mg | 0.07 mg | listed used | US food database (USDA SR Legacy) #169757 | C |
| 0.03 mg | 0.04 mg | 0.02 mg | second database · not used · 3.1× | UK food tables (CoFID 2021) #11-862 | C | |
| Vitamin C | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #169757 | C |
| 0 mg | 0 mg | 0 mg | second database · not used | UK food tables (CoFID 2021) #11-862 | C | |
| Vitamin D | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #169757 | C |
| 0 µg | 0 µg | 0 µg | second database · not used | UK food tables (CoFID 2021) #11-862 | C | |
| Vitamin E | 0.04 mg | 0.06 mg | 0.03 mg | listed used | US food database (USDA SR Legacy) #169757 | C |
| 0.01 mg | 0.01 mg | 0.01 mg | second database · not used · 4× | UK food tables (CoFID 2021) #11-862 | C | |
| Vitamin K1 | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #169757 | C |
| Water | 68.44 g | 95.82 g | 52.65 g | listed used | US food database (USDA SR Legacy) #169757 | C |
| 68.2 g | 95.48 g | 52.46 g | second database · not used | UK food tables (CoFID 2021) #11-862 | C | |
| Zinc | 0.49 mg | 0.69 mg | 0.38 mg | listed used | US food database (USDA SR Legacy) #169757 | C |
| 0.4 mg | 0.56 mg | 0.31 mg | second database · not used | UK food tables (CoFID 2021) #11-862 | C |
| Nutrient | Per 100 g | Per serving | Per 100 calories | How | Source | Grade |
|---|---|---|---|---|---|---|
| Beta-carotene | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #169757 | C |
| Copper | 0.069 mg | 0.1 mg | 0.05 mg | listed used | US food database (USDA SR Legacy) #169757 | C |
| 0.07 mg | 0.1 mg | 0.05 mg | second database · not used | UK food tables (CoFID 2021) #11-862 | C | |
| Ash | 0.41 g | 0.57 g | 0.32 g | listed used | US food database (USDA SR Legacy) #169757 | C |
| Alcohol, ethyl | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #169757 | C |
| Caffeine | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #169757 | C |
| Theobromine | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #169757 | C |
| Energy | 544 kj | 761.6 kj | 418.46 kj | listed used | US food database (USDA SR Legacy) #169757 | C |
| Fluoride, F | 41.1 µg | 57.54 µg | 31.62 µg | from SR Legacy used | US food database (USDA SR Legacy) #168878 | C |
| Vitamin A, IU | 0 iu | 0 iu | 0 iu | listed used | US food database (USDA SR Legacy) #169757 | C |
| Carotene, alpha | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #169757 | C |
| Vitamin D (D2 + D3), International Units | 0 iu | 0 iu | 0 iu | listed used | US food database (USDA SR Legacy) #169757 | C |
| Cryptoxanthin, beta | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #169757 | C |
| Lycopene | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #169757 | C |
| Folic acid | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #169757 | C |
| Folate, food | 3 µg | 4.2 µg | 2.31 µg | listed used | US food database (USDA SR Legacy) #169757 | C |
| Folate, DFE | 3 µg | 4.2 µg | 2.31 µg | listed used | US food database (USDA SR Legacy) #169757 | C |
| Betaine | 0.3 mg | 0.42 mg | 0.23 mg | from SR Legacy used | US food database (USDA SR Legacy) #168878 | C |
| Tryptophan | 0.031 g | 0.04 g | 0.02 g | listed used | US food database (USDA SR Legacy) #169757 | C |
| Threonine | 0.096 g | 0.13 g | 0.07 g | listed used | US food database (USDA SR Legacy) #169757 | C |
| Isoleucine | 0.116 g | 0.16 g | 0.09 g | listed used | US food database (USDA SR Legacy) #169757 | C |
| Leucine | 0.222 g | 0.31 g | 0.17 g | listed used | US food database (USDA SR Legacy) #169757 | C |
| Lysine | 0.097 g | 0.14 g | 0.07 g | listed used | US food database (USDA SR Legacy) #169757 | C |
| Methionine | 0.063 g | 0.09 g | 0.05 g | listed used | US food database (USDA SR Legacy) #169757 | C |
| Cystine | 0.055 g | 0.08 g | 0.04 g | listed used | US food database (USDA SR Legacy) #169757 | C |
| Phenylalanine | 0.144 g | 0.2 g | 0.11 g | listed used | US food database (USDA SR Legacy) #169757 | C |
| Tyrosine | 0.09 g | 0.13 g | 0.07 g | listed used | US food database (USDA SR Legacy) #169757 | C |
| Valine | 0.164 g | 0.23 g | 0.13 g | listed used | US food database (USDA SR Legacy) #169757 | C |
| Arginine | 0.224 g | 0.31 g | 0.17 g | listed used | US food database (USDA SR Legacy) #169757 | C |
| Histidine | 0.063 g | 0.09 g | 0.05 g | listed used | US food database (USDA SR Legacy) #169757 | C |
| Alanine | 0.156 g | 0.22 g | 0.12 g | listed used | US food database (USDA SR Legacy) #169757 | C |
| Aspartic acid | 0.253 g | 0.35 g | 0.19 g | listed used | US food database (USDA SR Legacy) #169757 | C |
| Glutamic acid | 0.524 g | 0.73 g | 0.4 g | listed used | US food database (USDA SR Legacy) #169757 | C |
| Glycine | 0.122 g | 0.17 g | 0.09 g | listed used | US food database (USDA SR Legacy) #169757 | C |
| Proline | 0.127 g | 0.18 g | 0.1 g | listed used | US food database (USDA SR Legacy) #169757 | C |
| Serine | 0.141 g | 0.2 g | 0.11 g | listed used | US food database (USDA SR Legacy) #169757 | C |
| Vitamin E, added | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #169757 | C |
| Vitamin B-12, added | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #169757 | C |
| SFA 4:0 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #169757 | C |
| SFA 6:0 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #169757 | C |
| SFA 8:0 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #169757 | C |
| SFA 10:0 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #169757 | C |
| SFA 12:0 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #169757 | C |
| SFA 14:0 | 0.002 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #169757 | C |
| SFA 16:0 | 0.069 g | 0.1 g | 0.05 g | listed used | US food database (USDA SR Legacy) #169757 | C |
| SFA 18:0 | 0.005 g | 0.01 g | 0 g | listed used | US food database (USDA SR Legacy) #169757 | C |
| MUFA 18:1 | 0.087 g | 0.12 g | 0.07 g | listed used | US food database (USDA SR Legacy) #169757 | C |
| PUFA 18:2 | 0.062 g | 0.09 g | 0.05 g | listed used | US food database (USDA SR Legacy) #169757 | C |
| PUFA 18:3 | 0.013 g | 0.02 g | 0.01 g | listed used | US food database (USDA SR Legacy) #169757 | C |
| PUFA 20:4 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #169757 | C |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #169757 | C |
| MUFA 16:1 | 0.001 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #169757 | C |
| PUFA 18:4 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #169757 | C |
| MUFA 20:1 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #169757 | C |
| PUFA 20:5 n-3 (EPA) | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #169757 | C |
| MUFA 22:1 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #169757 | C |
| PUFA 22:5 n-3 (DPA) | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #169757 | C |
| Fatty acids, total monounsaturated | 0.088 g | 0.12 g | 0.07 g | listed used | US food database (USDA SR Legacy) #169757 | C |
| Fatty acids, total polyunsaturated | 0.076 g | 0.11 g | 0.06 g | listed used | US food database (USDA SR Legacy) #169757 | C |
| Iodine | 0.2 µg | 0.28 µg | 0.15 µg | listed used | USDA iodine database (2024) #Rice, white, enriched, cooked | C |
| Lutein + zeaxanthin | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #169757 | C |
| Manganese | 0.472 mg | 0.66 mg | 0.36 mg | listed used | US food database (USDA SR Legacy) #169757 | C |
| 0.29 mg | 0.41 mg | 0.22 mg | second database · not used | UK food tables (CoFID 2021) #11-862 | C | |
| Niacin (B3, preformed) | 0.4 mg | 0.56 mg | 0.31 mg | listed used | US food database (USDA SR Legacy) #169757 | C |
| 0.3 mg | 0.42 mg | 0.23 mg | second database · not used | UK food tables (CoFID 2021) #11-862 | C | |
| Pantothenic acid (B5) | 0.39 mg | 0.55 mg | 0.3 mg | listed used | US food database (USDA SR Legacy) #169757 | C |
| 0.09 mg | 0.13 mg | 0.07 mg | second database · not used · 4.3× | UK food tables (CoFID 2021) #11-862 | C | |
| Retinol | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #169757 | C |
| 0 µg | 0 µg | 0 µg | second database · not used | UK food tables (CoFID 2021) #11-862 | C |
Change the amount to rescale the first column. Nutrients a database doesn't list are missing, not zero.
Absorption studies
Studies of how much of a nutrient gets in; those done in animals are marked. This page quotes a figure only from a study that passes our screen: adults, graded A, of this food in this preparation, with a test dose on record and a source that has passed our evidence check. The exception is calcium on our calcium card: its figure comes from the card’s own study, checked with the card, and is marked “used” even where that study misses a step of this screen. The others are listed so nothing is hidden, each with the first check it fails.
No study of this food passes the screen yet, so no absorption figure is quoted.
| Study | Nutrient | Absorbed | Test dose | People | Grade | On this page |
|---|---|---|---|---|---|---|
| Aung-Than-Batu 1976: basal Burmese meal of rice, vegetables and spices not stated · rice, vegetables and spices meal; cooking not stated abstract only | Iron | 1.4 % | 8 mg | – | B | Not used: we haven’t confirmed how the food was prepared in this study. |
| Brnic 2016: control rice meal with labelled zinc sulfate added at point of use control rice of the same variety as the biofortified arm (variety not named); extrinsic 70Zn label · 'rice meal'; cooking method and rice type not stated abstract only | Zinc | 20.8 % | 1 mg | 16 | B | Not used: we haven’t confirmed how the food was prepared in this study. |
| Islam 2013: whole-day mixed diet containing 150 g conventional rice, Bangladeshi preschoolers conventional rice (CR); higher-zinc rice (HZnR) was the comparator at 20.1% · mixed diet with 150 g conventional rice, cooking not stated abstract only | Zinc | 25.1 % | 4 mg | 22 | B | Not used: we haven’t confirmed how the food was prepared in this study. |
| Prolla et al. 2013: rice white, not browned not stated · cooked white rice (not browned) · L-Lys 10, 15, 19 mg/kg/d from rice abstract only | Lysine | – | not reported | 5 | A | Not used: it measures something other than the share absorbed. |
| Prolla et al. 2013: rice white, oven-browned browned · oven-browned cooked rice · L-Lys 19 mg/kg/d abstract only | Lysine | – | not reported | 3 | A | Not used: it measures something other than the share absorbed. |
| Rafii et al. 2020: rice white not stated · steamed rice · load not reported abstract only | Methionine | – | not reported | 11 | A | Not used: it measures something other than the share absorbed. |
| Hodgkinson et al. 2025: rice white (pig) animal study Thai Hom Mali white rice · Cooked in rice cooker with water · diet protein level not read; ration 0.08 x metabolic body weight (kg^0.75) per day full text read | Protein | 95.1 % | not reported | 6 | B | Not used: we haven’t confirmed how the food was prepared in this study. |
| Brnic 2016: Zn-biofortified rice (intrinsic 70Zn label) zinc-biofortified, hydroponically labelled: NOT a market variant · rice meal; milling degree (white or brown) and cooking not stated · 1.1 mg Zn per meal; phytate:zinc 12 abstract only | Zinc | 25.1 % | not reported | 16 | A | Not used: we haven’t confirmed how the food was prepared in this study. |
Hazard rows as the dataset rates them
- Arsenic, all forms · Context · Total arsenic only (organic species included): context, not rated. Recent 3 composites mean 61.12; FDA TDS FY2018-2020 'Rice, white, enriched, cooked' total As mean 45 µg/kg (n = 27, 20-75), giving 6.3 µg per 140 g. The inorganic share (about 64-80%) is in the CFIA and EFSA data; the rated row is inorganic arsenic. · Health Canada Total Diet Study, trace elements · A
- Bacillus cereus · Worth knowing · A handling flag: cooked rice kept in the 4-60 °C danger zone lets spores germinate and make the vomiting toxin (cereulide), which reheating does not destroy. Vomiting starts 0.5-6 hours after eating (PHAC). Cool cooked rice quickly, refrigerate it promptly, and do not rely on reheating. · Public Health Agency of Canada, Pathogen Safety Data Sheet: Bacillus… · B
- Cadmium · Nothing to watch: under the limit · A daily serving adds 5.3% to an average adult's cadmium intake (EFSA 2012 adult median, 1.77 µg/kg body weight/week; Canadian adults in 2007: 1.2-1.75), far from doubling it, so no cap. · Health Canada Total Diet Study, trace elements · A
- Inorganic arsenic · Go easy: can double average intake · No safe threshold (EFSA 2024 reference point, benchmark dose lower limit (BMDL05), 0.06 µg/kg body weight/day; concern near a margin of exposure of 1). One serving a day (45 g dry) carries 4.21 µg inorganic arsenic, 0.060 µg/kg body weight: 40% of the highest and 200% of the lowest average adult intake in EFSA's 0.03-0.15 µg/kg body weight/day (2021). Whether that doubles intake depends on where in the range a person sits, so it may exceed. The serving alone has a margin of exposure of 1.0 against the BMDL05 (shown for scale; the rating rests on what it adds). Cooking in 6 parts water and draining (Health Canada) cuts inorganic arsenic by about 40% in long-grain polished rice (Gray 2016) or 45% (Raab 2009): 2.3-2.5 µg a serving, adding 22-24% to 110-120%, still either side of doubling. Shown beside: EFSA 2021 white rice 74-79 µg/kg (n = 337) gives 3.3-3.6 µg, +32-34% to +159-169%; FDA 2013 long-grain white 4.6 µg per 45 g dry (n = 149) gives +44% to +219%. · CFIA 2009–2010 · A
- Inorganic arsenic for infants · Context · Context, not a rating of cooked rice for adults: Health Canada advises against a rice-based beverage as the main milk alternative for children under 2. Health Canada's maximum level for infant rice foods (0.1 ppm, 2022) and its proposed 0.2 ppm for polished rice (2019) were seen only in search results or a summary, not on the agency pages, so neither is used as a dose basis. · Health Canada, Arsenic · B
- Lead · Nothing to watch: doesn’t double average intake · No safe threshold. One serving a day carries 0.81 µg, adding 2.3% to EFSA's adult average of 35 µg/day: no cap. Without the 1999 composite, 5.84 µg/kg (the same 2.3%); the three most recent composites, 1.86 µg/kg (0.7%). FDA Total Diet Study: all 27 cooked white enriched rice composites non-detect (reporting limit 4 µg/kg). · Health Canada Total Diet Study, trace elements · A
- Ochratoxin A · Nothing to watch: doesn’t double average intake · No cap. With non-detects counted as zero the mean is 0.159 ng/g; counted at the lowest value detected (0.049 ng/g), which the detection limit cannot exceed, it is at most 0.201. 45 g of dry rice then carries 7.2-9.0 ng, 0.10-0.13 ng/kg body weight, adding 1.7-7.8% to EFSA's adult average (1.66-6.03 ng/kg body weight/day): far from doubling. Margin of exposure against the benchmark dose lower limit (BMDL10) of 4.73 µg/kg body weight/day (kidney lesions, pigs) about 46,000; against 14.5 (kidney tumours, rats) about 141,000. · CFIA 2018–2019 · B
Oxalate, phytate and gut-tolerance measurements
- fodmap fructan: not detectable (ND) g/100 g · fresh weight and dry weight both ND (water 79%) · rice, cooked · grade A · Ferjancic 2024
- fodmap fructan: 0 g per portion as eaten g per portion as eaten · as eaten · rice (type and cooking not stated) · grade B · Biesiekierski 2011
- fodmap fructan: not detected g/100 g · as sampled (cooked, as eaten) · cooked white rice (brand Success, as prepared) · grade A · Chumpitazi 2018
- fodmap fructan: <quantification limit (kestose, nystose, 1F-FFnystose each below 0.0020) g/100 g · as bought, whole food matrix · 'Rice, Basmati (grains)'; raw or cooked, and milled or brown, not stated · grade B · Natale 2025
- fodmap gos: not detected g/100 g · as sampled (cooked, as eaten) · cooked white rice (brand Success, as prepared) · grade A · Chumpitazi 2018
- fodmap polyols: not detected g/100 g · as sampled (cooked, as eaten) · cooked white rice (brand Success, as prepared) · grade A · Chumpitazi 2018
- histamine: not detected (nd), n = 2 mg/kg · fresh weight · 'Rice', preparation not stated · grade B · Sanchezperez 2018
- histamine: not detected (nd) mg/kg · fresh weight (mg/kg or mg/L, as the review's header) · see variant · grade B · Diniz 2025
- lactose: not detected g/100 g · as sampled (cooked, as eaten) · cooked white rice (brand Success, as prepared) · grade A · Chumpitazi 2018
- oxalate total: n = 2 growing seasons, +/- SE 0.044 mg/100 g · basis not stated · raw unpolished (dehusked) grain, NOT polished, NOT cooked · grade B · Veni 2025
- phytate: range over five entries (3 biofortified, 2 conventional) and two sites; site means 2.9 and 3.0 mg/g (phytic acid, phytate (InsP6)) · basis not stated (the retention formula uses dry basis) · raw milled non-parboiled rice, 7.5% degree of milling (NPBDOM7.5); NOT cooked · grade B · Taleon 2020
- phytate: polished rice, control plots, three cultivars: Hai7 1.78, Bing91185 1.64, Biyuzaonuo 3.32; pooled control 2.25 mg/g (phytic acid) · basis not stated · raw polished rice; NOT cooked · grade B · Wei 2012
- phytate: +/- 12.4 mg/100 g (phytic acid) · basis not stated · milled rice (uncooked as far as stated) · grade B · Trinidad 2009
- phytate: polished rice from 45 Thai rice mills mg phytate-P/100 g (phytate phosphorus, NOT phytic acid; x3.55 for phytic acid is Foodtopsy's arithmetic) · basis not stated · polished rice (uncooked as far as stated) · grade B · Tuntawiroon 1990
- tyramine: not detected (nd) mg/kg · fresh weight · not stated (market product); reported per kg fresh weight · grade B · Sanchezperez 2018
Sources
- Biesiekierski JR, Rosella O, Rose R, et al. Quantification of fructans, galacto-oligosacharides and other short-chain carbohydrates in processed grains and cereals. J Hum Nutr Diet 2011 · doi:10.1111/j.1365-277X.2010.01139.x · PMID 21332832
biesiekierski2011· abstract only · Publisher copyright (journal article) - Canadian Food Inspection Agency, Food Safety Action Plan Targeted Survey: Arsenic Speciation in Rice and Pear Products 2009-2010 (213 samples; 25 'White Rice')
cfia-arsenic-speciation-2009-2010· full text read · Open Government Licence - Canada - CFIA, Ochratoxin A in Wheat Products, Oat Products, Rice Products and Other Grain Products, April 1 2018 to March 31 2019 (495 samples; 99 'Grain - Rice')
cfia-ota-grains-2018-2019· full text read · Open Government Licence - Canada - Chumpitazi BP, Lim J, McMeans AR, Shulman RJ, Hamaker BR. Evaluation of FODMAP carbohydrates content in selected foods in the United States. J Pediatr 2018;199:252-255. · doi:10.1016/j.jpeds.2018.03.038 · PMID 29706489
chumpitazi-2018-jpeds· full text read · NIH author manuscript (PMC) - Health Canada, Canadian Nutrient File 2026 (14th edition)
cnf-2026· dataset · Open Government Licence – Canada 2.0 - Public Health England, Composition of Foods Integrated Dataset (CoFID) 2021
cofid-2021· dataset · Open Government Licence v3.0 - Diniz FB, Dala-Paula BM, et al., Gloria MBA. Histamine in Brazilian Foods: A Comprehensive Review of Occurrence and Risk Assessment for Intoxication and Intolerance. Food Sci Nutr 2025;13(11):e71151. · doi:10.1002/fsn3.71151
diniz2025· full text read · CC BY 4.0 - USDA FoodData Central, SR Legacy, 2018-04
fdc-sr-legacy-2018-04· dataset · CC0 1.0 (public domain) - Ferjancic B et al. 2024, Fructan content in most commonly consumed Slovenian foods, Front Nutr (PMC11327153)
ferjancic2024· full text read · CC BY 4.0 - Health Canada, Arsenic (food safety, chemical contaminants)
hc-arsenic-page· page · Government of Canada terms (Crown copyright; not OGL) - Health Canada, Canadian Total Diet Study – Trace Elements (2005–2018 composites)
hc-tds-trace-elements· dataset · Open Government Licence – Canada 2.0 - Natale A, Fiori F, Turati F, La Vecchia C, Parpinel M, Rossi M, et al. Quantification of naturally occurring prebiotics in selected foods. Nutrients 2025;17(4):683. · doi:10.3390/nu17040683 · PMID 40005011
natale-2025-nutrients· full text read · CC BY 4.0 - Public Health Agency of Canada, Pathogen Safety Data Sheet: Bacillus cereus
phac-psds-bacillus-cereus· page · Government of Canada terms (Crown copyright; not OGL) - Aung-Than-Batu, Thein-Than, Thane-Toe. Iron absorption from Southeast Asian rice-based meals. Am J Clin Nutr 1976;29:219 · doi:10.1093/ajcn/29.2.219 · PMID 130073
pmid:130073· abstract only · Publisher copyright (journal article) - Islam MM, Woodhouse LR, Hossain MB, et al. Total zinc absorption from a diet containing either conventional rice or higher-zinc rice does not differ among Bangladeshi preschool children. J Nutr 2013 · doi:10.3945/jn.112.169169 · PMID 23427330
pmid:23427330· abstract only · Publisher copyright (journal article) - Brnic M, Wegmuller R, Melse-Boonstra A, Stomph T, Zeder C, Tay FM, Hurrell RF. Zinc absorption by adults is similar from intrinsically labeled zinc-biofortified rice and from rice fortified with labeled zinc sulfate. J Nutr 2016 · doi:10.3945/jn.115.213421 · PMID 26674764
pmid:26674764· abstract only · Publisher copyright (journal article) - Hodgkinson SM, Stroebinger N, Stein HH, Fanelli NS, de Vries S, van der Wielen N, et al. True ileal amino acid digestibility of human foods classified according to food type as determined in the growing pig. J Nutr 2025;155:3384-3400. · doi:10.1016/j.tjnut.2025.08.004 · PMID 40812478
pq_hodgkinson2025· full text read · CC BY (Europe PMC licence field) - Prolla IRD, Rafii M, Courtney-Martin G, Elango R, da Silva LP, Ball RO, Pencharz PB. Lysine from cooked white rice consumed by healthy young men is highly metabolically available when assessed using the indicator amino acid oxidation technique. J Nutr 2013;143:302-306. · doi:10.3945/jn.112.166728 · PMID 23325920
pq_prolla2013· abstract only · licence not recorded - Rafii M, Pencharz PB, Ball RO, Tomlinson C, Elango R, Courtney-Martin G. Bioavailable methionine assessed using the indicator amino acid oxidation method is greater when cooked chickpeas and steamed rice are combined in healthy young men. J Nutr 2020;150:1834-1844. · doi:10.1093/jn/nxaa086 · PMID 32271919
pq_rafii2020· abstract only · licence not recorded - Sánchez-Pérez S et al. 2018, Foods 7:205, Table 1 (histamine in plant foods; PMC6306728)
sanchezperez2018· full text read · CC BY 4.0 - Taleon V, Gallego S, Orozco JC, Grenier C. Retention of Zn, Fe and phytic acid in parboiled biofortified and non-biofortified rice. Food Chem X 2020;8:100105 · doi:10.1016/j.fochx.2020.100105 · PMID 33073230
taleon2020· full text read · CC BY 4.0 (per PMC; not rechecked) - Trinidad TP, Mallillin AC, Sagum RS, et al. Iron absorption from brown rice/brown rice-based meal and milled rice/milled rice-based meal. Int J Food Sci Nutr 2009 · doi:10.3109/09637480701830404 · PMID 19919516
trinidad2009· abstract only · Publisher copyright (journal article) - Tuntawiroon M, Sritongkul N, Rossander-Hulten L, et al. Rice and iron absorption in man. Eur J Clin Nutr 1990;44:489-497 · PMID 2401279
tuntawiroon1990· abstract only · Publisher copyright (journal article) - USDA, FDA and ODS-NIH Database for the Iodine Content of Common Foods, Release 4.0 (October 2024; 478 foods). Prepared by Heydorn K, Wambogo E, Spungen JH, Ershow AG, Gahche JJ, Haggans C, Merkel J, Patterson KY, Pehrsson PR. USDA ARS Methods and Application of Food Composition Laboratory.
usda-iodine-db4· secondary source · US Government work (public domain; USDA ARS) - Veni BK, Raja DS, et al. Nutritional and cooking quality superiority of black rice genotype BPT 2841 with enhanced lysine content. Sci Rep 2025 · doi:10.1038/s41598-025-00440-5 · PMID 40360508
veni2025· full text read · Open access (licence not checked) - Wei Y, Shohag MJI, Yang X. Biofortification and bioavailability of rice grain zinc as affected by different forms of foliar zinc fertilization. PLoS One 2012;7(9):e45428 · doi:10.1371/journal.pone.0045428 · PMID 23029003
wei2012· full text read · CC BY (PLoS One; not rechecked)
Body map 2026-10-25.1: each nutrient’s job comes from an agency fact sheet, linked beside it under Good for.
The plain words: “a lot” means one serving (100 g when the food has no serving size) gives at least 20% of the daily amount (the reference intake), “some” at least 10%, “a little” at least 2% (the cut-offs are ours, one set for every page: 20% and 10% are borrowed from the US labelling terms “high” and “good source” and applied to Health Canada’s daily amount, whereas Health Canada’s own shopper rule says 15%; provisional: they may change in a later method version). The daily amount is Health Canada’s Dietary Reference Intake for adults 19–30; where men and women need different amounts we use the higher one (protein: 56 g for men, 46 g for women). The percentage printed under each nutrient is the printed amount as a share of that daily amount, rounded to the nearest whole number, and the word is read from that percentage, so the amount, the percentage and the word always agree. Calcium with a measured absorption is scaled by how well it gets in compared with milk.
The scale: “Nothing to watch” means a serving a day stays under the limit at ordinary amounts; “Go easy” means a serving a day can push past the limit for adults who already take in the most, or fewer than 2 servings reach it; “Limit it” means once a week or less. The dataset’s own rating is under “How we got this”. Provisional: the scale may change in a later method version.
Measured absorption under Good for: grade-A studies in adults that tested this preparation of this food, as a share of the listed amount (the share digested, for protein), quoted once each source has passed our evidence check; animal studies and other variants stay in the table above. Provisional: this screen may change in a later method version.