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Catalog › Grains & Cereals › Rice

Rice: Fiber Breakdown, Calories, and Daily Value

White rice is an easy-to-digest, FODMAP-friendly base, while brown or basmati gives more fiber and a gentler blood sugar effect.

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🌿 1 serving cooked rice (~150 g / 5.3 oz)

Grains & Cereals

🌿 Dietary Fiber

1 serving cooked rice (~150 g / 5.3 oz) 0.6 g

Soluble

0.2 g (33%)

Insoluble

0.4 g (67%)

Per 100g: 0.4 g

🎯 Daily Norm

% of DV of 30g / day (1 serving)

🔥 Calories & Energy

1 serving cooked rice (~150 g / 5.3 oz) 195.0 kcal

Per 100g: 130.0 kcal

For 100 g of cooked white rice, about 130 kcal; a 150 g serving is roughly 195 kcal. This is energy from starch, not 'empty' lightness.

⚡ Glycemic Index (GI)

1 serving cooked rice (~150 g / 5.3 oz) 75 (High)

Per 100g: 75

White rice usually has a high GI around 75. Basmati and brown rice tend to have a moderate GI around 55-60, and cooling, protein, and fat can blunt the blood sugar response.

💡 Popular Rice Types and Varieties

More than anything, it depends on processing and variety

🌿 White short-grain / jasmine: It is soft and quick to digest, but it has very little fiber, and its GI is often high.

🌱 Long-grain basmati: It has more amylose, a moderate GI (about 55-58), and cooks up fluffy.

🌾 Brown unpolished rice: It keeps its bran: about 1.8 g of fiber per 100 g and a gentler blood sugar response.

✨ For fullness and gut microbiome support, choose brown rice or basmati; when your stomach feels delicate or needs a gentle break, soft well-cooked white rice is famously soothing, binding, and easy to assimilate.

⚡ Quick Fiber Calculator (Rice)

One click, no registration

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🟢 You ate 0.6 g of fiber — that is 2% of your daily norm (30 g)!

How Fiber and Nutrients in Rice Support Daily Wellness

How rice helps with weight management

Plain white rice delivers energy quickly but may not keep you full for long. Brown rice, basmati, cooled rice, and additions like vegetables, protein, and fat work better.

Satiety Score

★ ★ ★ ☆ ☆ 3.4 / 5.0

Moderate fullness: depends on variety and add-ins

Caloric Density 195 kcal

Moderate calorie density per serving

Effect on the digestive tract and motility

Soft, well-cooked white rice is exceptionally gentle on the digestive tract and helps calm an unsettled gut. Because it absorbs water and slows transit, pairing it with brown rice, vegetables, or lentils helps maintain active daily motility.

Stomach «Softness» Scale

Irritating 8 / 10 (Gentle on unsettled or delicate digestion) Ideal

GI Stimulation Score 🌿 Motility: white rice slows, brown rice supports FODMAP-friendly rice is usually very easy on sensitive digestion; pair with fiber-rich sides to maintain active motility.

Microbiome fermentation and glycemic shield

🩸 Microbiome fuel
Regular white rice is low in dietary fiber, but cooled rice contains resistant starch that reaches the large intestine.

🛡️ Butyrate production
Gut microbes ferment it into short-chain fatty acids, including butyrate, which feeds colon cells and supports the gut barrier.

🌿 Glycemic shield
Basmati, brown rice, and cooling can smooth the blood sugar rise; hot, soft white short-grain rice may raise glucose more quickly.

Prebiotic value

Fiber 0.6 g Resistant starch

Feeds friendly bacteria

Glycemic buffer 🛡️ Glycemic buffer: cooling, basmati, and brown rice No risk of sharp sugar drop

Culinary Physics

Raw vs Thermal Processing

How fiber properties and bioavailability change in Rice

🥗 Raw form

Dry rice (before cooking)

Dense starch: In dry rice, starch is packed into tight granules and is hard to digest without cooking.
Bran and vitamins: Brown rice keeps its bran, which contains more B vitamins, minerals, and fiber than white rice.
Not for eating raw: Raw rice can contain bacteria and is difficult to digest, so it should be cooked.

🔥 Thermal processing

After cooking

Starch gelatinization: Hot water softens the starch: rice becomes digestible, tender, and gentle on the stomach.
Less bran and fiber: Cooking makes starch accessible, and in white rice some bran and fiber have already been removed during milling.
Easy to digest: Well-cooked white rice is relatively neutral in acidity (pH about 6.0–6.7) and ideal when your gut needs gentle, non-irritating nourishment, though it digests quickly.

Culinary Constructor & Alternatives

Best Food Combinations with Rice

Ready-made balanced combinations from the catalog

🥗 Fiber Plate Constructor

Cozy Dinner

Vegetable Rice Bowl with Green Beans and Carrots

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Rice Ingredient

+0.6 g

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Green Beans Ingredient

+4.05 g

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Carrot Ingredient

+2.8 g

🟢 Total in plate: 7.4 g of fiber (25% of norm)

💡 Quick prep: Cook rice with green beans and simmered carrots. The green beans add fiber and volume, which can lower the dish's overall glycemic impact.

🏆 Similar High-Fiber Options

Compare the amount of fiber in other products:

🥣 Buckwheat (Cooked Groats) 2.7 g / 100g 🌾 Bulgur 4.5 g / 100g 🌽 Corn 2.7 g / 100g 🥣 Oatmeal 2.1 g / 100g