White Rice (cooked) has 130 kcal per 100 g cooked. Rice roughly triples in weight during cooking, so always log the cooked weight to avoid a 2–3× calorie error. White rice has minimal fiber, so the label calories closely match what your body absorbs. Weigh your portion once to calibrate your usual serving.
How should I track White rice (long-grain, cooked, unenriched, no added salt)?
The key to tracking White rice (long-grain, cooked, unenriched, no added salt) 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.