Rice, white, long-grain, regular, raw, enriched has 365 kcal per 100 g dry. Cooking roughly triples the weight, so 100 g dry becomes about 280–300 g cooked at ~130 kcal per 100 g. With 1.3 g fiber per 100 g, fiber provides a caloric discount: roughly 2 kcal/g instead of 4. Always weigh the form you log – raw vs cooked is the biggest tracking error for rice.
How should I track White rice (long-grain, raw, enriched)?
White rice (long-grain, raw, enriched) is high in iron. The key to tracking White rice (long-grain, raw, enriched) is knowing whether you are logging dry or cooked weight. Grains absorb 2–3 times their weight in water during cooking, so 80 g of dry rice becomes about 200 g cooked. Mixing up dry and cooked values can throw your calorie count off by 200–300%. A meta-analysis (Reynolds et al., Lancet 2019) linked higher whole grain intake to reduced mortality — but only accurate tracking captures the real intake. Weigh on a kitchen scale before cooking and use the matching nutrition values.