Grains & Legumes
Parboiled Rice, cooked Nutrition Facts
Cooked parboiled rice has a firm, fluffy texture with grains that stay separate and don't stick together. It retains more vitamins and minerals than regular cooked white rice due to the parboiling process applied before milling.
Nutrition Facts
Per 100g serving
Calories123
% Daily Value*
Total Fat
0.4g1%
Saturated Fat
0.1g1%
Trans Fat
0.0g
Polyunsaturated Fat
0.1g
Monounsaturated Fat
0.1g
Cholesterol
-0%
Sodium
1mg0%
Total Carbohydrate
25.6g9%
Dietary Fiber
0.5g2%
Total Sugars
0.1g
Protein
2.9g6%
Vitamin A
-0%
Vitamin C
-0%
Vitamin D
-0%
Vitamin E
0.1mg1%
Vitamin K
-0%
Vitamin B6
0.1mg4%
Vitamin B12
-0%
Folate
3mcg1%
Calcium
10mg1%
Iron
0.6mg3%
Potassium
43mg1%
Magnesium
19mg5%
Zinc
0.5mg5%
*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Health Benefits
- ✓Provides sustained energy with a lower glycemic index than white rice
- ✓Higher thiamin and niacin content supports energy metabolism
- ✓Stays fresh longer than regular rice when refrigerated
- ✓Good source of manganese for bone health
Best For
Reheating without losing textureCold rice saladsFried rice preparationsCaribbean and African cuisine
Storage
Store cooked parboiled rice in an airtight container in the refrigerator for up to 5 days or freeze for up to 6 months.
Serving Sizes
100g123 cal
1 cup215 cal
Frequently Asked Questions
Does parboiled rice have more calories than white rice?
Cooked parboiled rice has similar calories to white rice (about 123 vs 130 calories per 100g), but offers more nutrients due to the parboiling process.
Can I use parboiled rice for meal prep?
Yes, parboiled rice is excellent for meal prep as it reheats well without becoming mushy and stays fresh in the refrigerator for up to 5 days.
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