Is White rice (cooked) good for your health condition?
White rice is the staple of many meals in India and the Gulf. Cooked white rice is mainly starch and raises blood sugar quickly for many people.
Pick your conditions and get a plain-language answer.
Nutrition per 100 g
| Calories | 130 kcal |
|---|---|
| Protein | 2.7 g |
| Carbohydrate | 28.2 g |
| Sugars | 0.1 g |
| Fibre | 0.4 g |
| Fat | 0.3 g |
| Saturated fat | 0.1 g |
| Cholesterol | 0 mg |
| Sodium | 1 mg |
| Potassium | 35 mg |
| Purines | 5.9 mg per 100 g |
Source: USDA FoodData Central (SR Legacy), entry "Rice, white, long-grain, regular, enriched, cooked". Purines: USDA and ODS-NIH Database for the Purine Content of Foods, Release 2 (2025).
Quick guide by condition
| Diabetes or prediabetes | Watch the portion |
|---|---|
| High blood pressure | Low in salt |
| High cholesterol | Low in saturated fat and cholesterol |
| High uric acid or gout | Low purine: usually fine |
| Weight loss goal | Moderate calories |
This guide only uses the nutrient numbers above (rules explained on How it works). It is general information and does not know your medicines, test results or portion size.
Common questions
Can people with diabetes eat white rice (cooked)?
Going by its sugar and carbohydrate numbers, the general guide is: watch the portion. Portion, cooking method and what you eat it with all change the effect on blood sugar, so check with your doctor or dietitian before changing your diet.
Is white rice (cooked) OK for high uric acid or gout?
Purine level: 5.9 mg per 100 g. General guide: Low purine: usually fine. Purine tables describe the food, not your body, so ask your doctor what is right for you.
Is white rice (cooked) good for high blood pressure?
Sodium is 1 mg per 100 g. General guide: low in salt. Salt added during cooking often matters more than the food itself.