Cereals and Grains / Refined Grains
Rice, well-milled
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 356kcal / 2530kcal (14%) |
Macronutrients
Protein | 7.4 g/ 71g (10%) | ||||||
Total Fat | 0.5 g/ 42g (1%) low | ||||||
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Total Carbs | 80.4 g/ 348g (23%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.1 mg/ 1mg (8%) |
Vit B2 | 0.05 mg/ 1mg (3%) |
Vit B3 | 2.8 mg NE/ 16mg NE (17%) source |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 27 mg/ 750mg (3%) |
Phosphorus | 155 mg/ 700mg (22%) source |
Iron | 1 mg/ 12mg (8%) |
Sodium | 1 mg/ 1500mg (0.07%) free |
What is this food?
Well-milled rice (plain rice). It’s a starchy carbohydrate food that provides most of its energy from carbohydrates.
Why it matters to health
Rice helps fuel your day and supports energy for work, school, and daily activities. With well-milled rice, fiber is relatively low (about 1.3 g per 100 g), so it may digest faster than brown or less-milled rice—this can affect how full you feel after meals. It’s also low in fat and cholesterol, and sodium is very low, which is good. To balance meals, pair rice with protein (fish, chicken, eggs, tofu) and vegetables to improve fullness and overall nutrient intake. Since rice is mainly carbohydrates, keeping the right portion helps manage blood sugar levels, especially if you eat rice at every meal.
Healthier tips
- Use the “1/2 plate veggies + 1/4 protein + 1/4 rice” guide when you can.
- Choose mixed meals: add ulam like vegetables and a viand with protein (e.g., fish, chicken, tofu) to slow down digestion and improve satiety.
- If you eat rice 3 times a day, consider smaller servings and add more non-starchy veggies to your ulam.
- For snacks, don’t rely on rice-based snacks daily—choose fruit, yogurt, nuts (small portions), or boiled eggs instead.
- If available, try half rice, half brown/less-milled rice sometimes to increase fiber.
Common Filipino dishes
Sinigang with rice, Adobo with rice, Garlic fried rice, Arroz caldo, Chicken tinola with 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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