Rice, white, long grain, unenriched, raw has 358 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. As a refined grain, nearly all carbs are fully digestible. Always weigh the form you log – raw vs cooked is the biggest tracking error for rice.
How should I track Rice, white, long grain, unenriched, raw?
Rice, white, long grain, unenriched, raw is a good source of zinc. The key to tracking Rice, white, long grain, unenriched, raw 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.