Flour, rice, white, unenriched

Not checked yet · database values 359 kcal per 100 g

Not checked for absorption yet: these are the listed values.

Not checked yet: the numbers below are what the database lists.

Good for

How we counted this

What 100 g gives you: imported foods have no serving size yet.

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.

Protein
Your muscles, and every other tissue, are built and repaired from it.
Some
Learn more
6.94 g in 100 g: 12% of the 56 g a day men need, 15% of the 46 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
Zinc
Your immune system and healing wounds depend on it.
Some
Learn more
1.19 mg in 100 g: 11% of the 11 mg a day men need, 15% of the 8 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, zinc fact sheet for health professionals
Selenium
Your thyroid uses it to make its hormones.
Some
Learn more
5.3 µg in 100 g: 10% 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

10 more nutrients at a little or less

Thiamin (B1)
Your cells use it to get energy from food, and so to grow and work.
A little
Learn more
0.09 mg in 100 g: 8% of the 1.2 mg a day men need, 8% 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
Magnesium
Your muscles and nerves need it to work.
A little
Learn more
22.9 mg in 100 g: 6% of the 400 mg a day men need, 7% 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
Folate
Your body needs it to make DNA and to divide new cells.
A little
Learn more
16 µg in 100 g: 4% 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
Vitamin B6
Helps you use protein, and your brain needs it to make its chemical messengers.
A little
Learn more
0.05 mg in 100 g: 4% 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
Potassium
Your nerves, muscles and kidneys need it to work.
A little
Learn more
75 mg in 100 g: 2% of the 3,400 mg a day men need, 3% 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
Fibre
Keeps your gut moving.
Almost none
Learn more
0.5 g in 100 g: 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
Iron
Carries oxygen in your blood.
Almost none
Learn more
0.22 mg in 100 g: 3% of the 8 mg a day men need, 1% of the 18 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, iron fact sheet for health professionals
Choline
Your cells need it for their membranes, and to make acetylcholine, a messenger for memory, mood and muscle control.
Almost none
Learn more
5.8 mg in 100 g: 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
Vitamin E
Shields the fats in your cells from damage; your immune system uses it too.
Almost none
Learn more
0.11 mg in 100 g: 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
Calcium
Builds your bones and teeth.
Almost none
Learn more
6 mg in 100 g: 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

Missing from our databases for this food, so left out, not counted as zero: vitamin A, vitamin C, vitamin K1, riboflavin, niacin, vitamin B12, vitamin D, omega-3: ALA and omega-3: EPA + DHA.

Watch out

How we counted this

We haven’t checked this food. Foods like it carry these, so they’re shown here until we do. None of them was measured in this food.

Inorganic arsenic
Worth knowingCommon in this kind of food; not tested in this one
Rice is one of the main dietary sources of inorganic arsenic, which has no safe threshold (EFSA 2021, 2024). How much a rice food carries depends on the rice and the product; it is not measured for this food.
Learn more
How we got this
Rice and rice products. EFSA 2021: 'Rice' and 'Rice-based products' are among the main contributors to inorganic arsenic exposure in every age class. CFIA 2009-10, white rice: mean 93.6 µg/kg inorganic arsenic (n 25)
What cuts it: Cooking rice in a large volume of water (6 parts to 1) and draining it removed about 45% of its inorganic arsenic in one study (Raab 2009).
EFSA, Chronic dietary exposure to inorganic arsenic. EFSA J 2021;19(1):6380 · grade C
Every food with inorganic arsenic

Better options

We haven’t checked this food, so we don’t rank it against the foods we have: its numbers are as the database lists them.

Foods we’ve checked in the same group

Brown rice, cooked and chia seeds and pasta, cooked and quinoa, cooked and white rice, cooked and whole-wheat pasta, cookedChecked by us

Check your whole week

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: Flour, rice, white, unenriched

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	Per 100 calories	How	Source	Grade
Calcium	6 mg	1.67 mg	listed used	`US food database (USDA Foundation Foods)` #790214	C
	10 mg	2.79 mg	copy of USDA · not used	`Canadian Nutrient File 2026` #4429	C
Carbohydrate	79.8 g	22.23 g	listed used	`US food database (USDA Foundation Foods)` #790214	C
	80.13 g	22.32 g	copy of USDA · not used	`Canadian Nutrient File 2026` #4429	C
Choline	5.8 mg	1.62 mg	from SR Legacy used	`US food database (USDA SR Legacy)` #169714	C
	5.8 mg	1.62 mg	copy of USDA · not used	`Canadian Nutrient File 2026` #4429	C
Energy	359 kcal	–	FDC Energy (kcal) used	`US food database (USDA Foundation Foods)`	–
	366 kcal	–	copy of USDA · not used	`Canadian Nutrient File 2026` #4429	C
Fat	1.3 g	0.36 g	listed used	`US food database (USDA Foundation Foods)` #790214	C
	1.42 g	0.4 g	copy of USDA · not used	`Canadian Nutrient File 2026` #4429	C
Fibre	0.5 g	0.14 g	listed used	`US food database (USDA Foundation Foods)` #790214	C
	2.4 g	0.67 g	copy of USDA · not used · 4.8×	`Canadian Nutrient File 2026` #4429	C
Folate	16 µg	4.46 µg	listed used	`US food database (USDA Foundation Foods)` #790214	C
	4 µg	1.11 µg	copy of USDA · not used · 4×	`Canadian Nutrient File 2026` #4429	C
Iron	0.22 mg	0.06 mg	listed used	`US food database (USDA Foundation Foods)` #790214	C
	0.35 mg	0.1 mg	copy of USDA · not used	`Canadian Nutrient File 2026` #4429	C
Magnesium	22.9 mg	6.38 mg	listed used	`US food database (USDA Foundation Foods)` #790214	C
	35 mg	9.75 mg	copy of USDA · not used	`Canadian Nutrient File 2026` #4429	C
Phosphorus	94 mg	26.18 mg	listed used	`US food database (USDA Foundation Foods)` #790214	C
	98 mg	27.3 mg	copy of USDA · not used	`Canadian Nutrient File 2026` #4429	C
Potassium	75 mg	20.89 mg	listed used	`US food database (USDA Foundation Foods)` #790214	C
	76 mg	21.17 mg	copy of USDA · not used	`Canadian Nutrient File 2026` #4429	C
Protein	6.94 g	1.93 g	listed used	`US food database (USDA Foundation Foods)` #790214	C
	5.95 g	1.66 g	copy of USDA · not used	`Canadian Nutrient File 2026` #4429	C
Riboflavin (B2)	0.021 mg	0.01 mg	copy of USDA · not used	`Canadian Nutrient File 2026` #4429	C
Selenium	5.3 µg	1.48 µg	listed used	`US food database (USDA Foundation Foods)` #790214	C
	15.1 µg	4.21 µg	copy of USDA · not used · 2.8×	`Canadian Nutrient File 2026` #4429	C
Sodium	5 mg	1.39 mg	listed used	`US food database (USDA Foundation Foods)` #790214	C
Sugars	0.12 g	0.03 g	from SR Legacy used	`US food database (USDA SR Legacy)` #169714	C
	0.12 g	0.03 g	copy of USDA · not used	`Canadian Nutrient File 2026` #4429	C
Thiamin (B1)	0.09 mg	0.03 mg	listed used	`US food database (USDA Foundation Foods)` #790214	C
	0.138 mg	0.04 mg	copy of USDA · not used	`Canadian Nutrient File 2026` #4429	C
Vitamin B6	0.052 mg	0.01 mg	listed used	`US food database (USDA Foundation Foods)` #790214	C
	0.436 mg	0.12 mg	copy of USDA · not used · 8.4×	`Canadian Nutrient File 2026` #4429	C
Vitamin E	0.11 mg	0.03 mg	from SR Legacy used	`US food database (USDA SR Legacy)` #169714	C
	0.11 mg	0.03 mg	copy of USDA · not used	`Canadian Nutrient File 2026` #4429	C
Water	11.6 g	3.23 g	listed used	`US food database (USDA Foundation Foods)` #790214	C
	11.89 g	3.31 g	copy of USDA · not used	`Canadian Nutrient File 2026` #4429	C
Zinc	1.19 mg	0.33 mg	listed used	`US food database (USDA Foundation Foods)` #790214	C
	0.8 mg	0.22 mg	copy of USDA · not used	`Canadian Nutrient File 2026` #4429	C

Other values (fatty acids, amino acids and more)

Nutrient	Per 100 g	Per 100 calories	How	Source	Grade
Copper	0.209 mg	0.06 mg	listed used	`US food database (USDA Foundation Foods)` #790214	C
	0.13 mg	0.04 mg	copy of USDA · not used	`Canadian Nutrient File 2026` #4429	C
Energy (Atwater general)	359 kcal	100 kcal	listed used	`US food database (USDA Foundation Foods)` #790214	C
Energy (Atwater specific)	369 kcal	102.79 kcal	listed used	`US food database (USDA Foundation Foods)` #790214	C
Manganese	0.892 mg	0.25 mg	listed used	`US food database (USDA Foundation Foods)` #790214	C
	1.2 mg	0.33 mg	copy of USDA · not used	`Canadian Nutrient File 2026` #4429	C
Niacin (B3, preformed)	1.25 mg	0.35 mg	listed used	`US food database (USDA Foundation Foods)` #790214	C
	2.59 mg	0.72 mg	copy of USDA · not used · 2.1×	`Canadian Nutrient File 2026` #4429	C
Pantothenic acid (B5)	0.819 mg	0.23 mg	from SR Legacy used	`US food database (USDA SR Legacy)` #169714	C
	0.819 mg	0.23 mg	copy of USDA · not used	`Canadian Nutrient File 2026` #4429	C

Change the amount to rescale the first column. Nutrients a database doesn't list are missing, not zero.

Hazard rows as the dataset rates them

Inorganic arsenic · Worth knowing · Rice is one of the main dietary sources of inorganic arsenic, which has no safe threshold (EFSA 2021, 2024). How much a rice food carries depends on the rice and the product; it is not measured for this food. · EFSA 2021

Sources

Health Canada, Canadian Nutrient File 2026 (14th edition)
cnf-2026 · dataset · Open Government Licence – Canada 2.0
EFSA, Chronic dietary exposure to inorganic arsenic. EFSA J 2021;19(1):6380 · doi:10.2903/j.efsa.2021.6380 · PMID 33537067
efsa-2021-iars-exposure · full text read · EFSA Journal, open access (Wiley, CC BY-ND per PMC)
USDA FoodData Central, Foundation Foods, release 2026-04-30
fdc-foundation-2026-04-30 · dataset · CC0 1.0 (public domain)
USDA FoodData Central, SR Legacy, 2018-04
fdc-sr-legacy-2018-04 · dataset · CC0 1.0 (public domain)

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.