Cereals and Grains / Whole Grains
Rice, undermilled
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 363kcal / 2530kcal (14%) |
Macronutrients
Protein | 8.1 g/ 71g (11%) | ||||||
Total Fat | 2.8 g/ 42g (6%) low | ||||||
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Total Carbs | 76.3 g/ 348g (21%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.04 mg/ 1mg (3%) |
Vit B2 | 0 mg/ 1mg (0%) |
Vit B3 | 0.7 mg NE/ 16mg NE (4%) |
Vit C | 4 mg/ 70mg (5%) |
Minerals
Calcium | 6 mg/ 750mg (0.8%) |
Phosphorus | 252 mg/ 700mg (36%) high |
Iron | 1.8 mg/ 12mg (15%) |
Potassium | 231 mg/ 2000mg (11%) |
Sodium | 9 mg/ 1500mg (0.6%) very low |
Zinc | 2 mg/ 7mg (30%) source |
What is this food?
Undermilled rice (rice that’s not fully polished). It’s a starchy staple used for everyday meals like plain rice and sinangag.
Why it matters to health
Rice is a main source of energy (carbohydrates) for your daily activities, especially with the usual Filipino pattern of 3 full meals plus 1–2 snacks. This version also has some fiber (about 3 g per 100 g), which can help with fullness and better digestion. It has low fat and no cholesterol, but it’s still a carb-heavy food (about 76 g carbs per 100 g), so portion size matters—too much rice in one sitting can make it easier to overeat calories. Sodium is very low here, which is good, but the carbs can still add up quickly if you pair it with salty viands or lots of sauces.
Healthier tips
- Use a “palad-sized” portion of cooked rice per meal, then add more non-starchy ulam/vegetables to complete the plate.
- Choose brown or less-processed rice when available, and mix it with vegetables (e.g., rice + ginisang gulay) to increase fiber and volume.
- Balance your plate: aim for rice + ulam (lean protein) + gulay so you feel satisfied without needing extra rice.
- If you eat rice with salty dishes (tocino, daing, bagoong, instant sauces), reduce the amount of salty toppings or broth.
- For snacks, consider lighter options (fruit, yogurt, nuts in small portions) instead of extra rice.
Common Filipino dishes
Sinangag, Arroz caldo, Garlic fried rice (sinangag), Champorado, Beef pares with rice, Fried rice (special fried rice)
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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