Energy and Protein

There are several different types of rice classified based on the length of the grain in relation to the width. Long-grain rice is popular for its fluffy texture when cooked and short-grain rice, sometimes called sushi rice, cooks very sticky. The choice is a personal preference, but each one shares a similar energy and protein profile. A 1-cup serving of long-grain white rice contains 205 calories and 4.25 grams of protein, according to the USDA National Nutrient Database. Based on a 2,000-calorie diet, it provides 10 percent of your daily calories.

Nutrients

White rice is naturally cholesterol free, low fat and low sodium – all characteristics of a food that is good for you. However, removing the outer layers from the rice endosperm also removes many of the nutrients. To counteract this effect, manufacturers enrich the white rice with nutrients. A 1-cup serving of long-grain white rice contains 1.9 milligrams of iron, 68 milligrams of phosphorus, 55 milligrams of potassium, 19 milligrams of magnesium, .77 milligrams of zinc and 16 milligrams of calcium. The same serving provides 153 micrograms of folate, 2.3 milligrams of niacin, .26 milligrams of thiamine and .15 milligrams of vitamin B-6.

Nutrient Density

The USDA Dietary Guidelines for Americans encourages eating nutrient-dense foods to meet your nutrient needs without consuming more calories than you expend each day. Nutrient-dense foods provide key nutrients, defined in the 2009 issue of the “Journal of the American College of Nutrition” as protein; fiber; vitamins A, C, D, E and B-12; thiamine; riboflavin; folate; calcium; iron; potassium; and zinc. White rice, a processed food, is less nutrient dense than brown rice, especially with respect to fiber. White rice contains only 0.6 grams of fiber while the natural brown rice contains 3.5 grams of fiber. The lower fiber content allows your body to break down and absorb the energy from white rice quicker, which can cause unhealthy spikes in blood sugar.

Alternatives

No wonder so many nations across the world rely on white rice as a major source of energy and nutrition; it is low cost, versatile and stores for long periods of time. If you desire a more nutrient-dense option, consider brown rice or parboiled rice. A 1-cup serving of brown rice contains 216 calories, but provides 5 grams of protein, 162 milligrams of phosphorus, 84 milligrams each of potassium and magnesium and 1.23 milligrams of zinc. Parboiled rice, a milled rice that is pre-cooked and dried which allows the starch to gelatinize and hold in more nutrients, contains 1.4 grams of fiber and more calcium, iron, phosphorus, potassium, thiamine, niacin, folate and B-6 than white rice.