USDA reference food

Rice, white, with vegetables, soy-based sauce, no added fat

1 cup of rice, white, with vegetables, soy-based sauce, no added fat (255 g) has 240 calories, 6g of protein, 0.5g of fat and 3g of fiber (USDA FoodData Central, the dietary survey database (FNDDS), FDC 2709117). It is one of 87 USDA descriptions of white rice.

FoodData Central 2709117, the dietary survey database (FNDDS), in the April 30, 2026 release; USDA record.

Nutrition Facts

Serving size1 cup (255g)

AmountPortion

Amount per serving

Calories240

% Daily Value*

Total Fat 0.5g1%

Saturated Fat 0g1%

Trans Fat not declared

Cholesterol 0mg0%

Sodium 1020mg44%

Total Carbohydrate 51g19%

Dietary Fiber 3g10%

Total Sugars 4g

Includes Added Sugars not declared

Protein 6g11%

Vitamin D 0mcg0%

Calcium 30mg2%

Iron 2.1mg12%

Potassium 160mg3%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.

USDA values per 100 g (the dietary survey database (FNDDS)), scaled to the portion. Check the USDA record.

Protein per 100 g: 2.2g; more than 25% of 8,218 USDA reference foods
Calories per 100 g: 94; more than 27% of reference foods
Fiber per 100 g: 1.1g; more than 58% of reference foods

What a portion gives you

Fiber 3g10%

Protein 6g11%

Potassium 160mg3%

Calcium 30mg2%

Iron 2.1mg12%

Sodium 1020mg44%

Ticks: 5% of the Daily Value (FDA: low) and 20% (high)

Source: USDA FoodData Central, the dietary survey database (FNDDS) (FDC 2709117); FDA Daily Values, 21 CFR 101.9.

Also rich in

Folate140 µg DFE in 1 cup (255 g), 35% of the Daily Value
Thiamin0.3 mg in 1 cup (255 g), 21% of the Daily Value
Selenium11 µg in 1 cup (255 g), 20% of the Daily Value
Copper0.1 mg in 1 cup (255 g), 16% of the Daily Value
Niacin2.6 mg in 1 cup (255 g), 16% of the Daily Value
Vitamin A110 µg RAE in 1 cup (255 g), 12% of the Daily Value
Vitamin K12 µg in 1 cup (255 g), 10% of the Daily Value
Vitamin B60.2 mg in 1 cup (255 g), 10% of the Daily Value

Source: USDA FoodData Central (FDC 2709117), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Where the calories come from: 88% carbohydrate, 3% fat and 10% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

Where it sits among USDA reference foods

Per 100 g	This food	Share with less
Calories	94.0	27%
Protein	2.22 g	25%
Total fat	0.26 g	16%
Carbohydrate	20.1 g	69%
Fiber	1.10 g	58%
Total sugars	1.67 g	53%
Sodium	399 mg	78%

Source: USDA FoodData Central, SR Legacy and Foundation Foods: the 6,012 to 8,218 reference foods that report each value; the share of them with less per 100 g.

Every nutrient in this record (65)

The portion is 1 cup (255 g); % DV is for that portion.

Energy, macronutrients and sugars (12)

Nutrient	Per portion	Per 100 g	% DV
Protein	5.66 g	2.22 g	11%
Total lipid (fat)	0.66 g	0.26 g	1%
Carbohydrate, by difference	51.3 g	20.1 g	19%
Energy	240 kcal	94.0 kcal
Alcohol, ethyl	0 g	0 g
Water	194 g	76.1 g
Total Sugars	4.26 g	1.67 g
Fiber, total dietary	2.81 g	1.10 g	10%
Cholesterol	0 mg	0 mg	0%
Fatty acids, total saturated	0.21 g	0.081 g	1%
Fatty acids, total monounsaturated	0.20 g	0.077 g
Fatty acids, total polyunsaturated	0.16 g	0.061 g

Minerals (9)

Nutrient	Per portion	Per 100 g	% DV
Calcium, Ca	30.6 mg	12.0 mg	2%
Iron, Fe	2.12 mg	0.83 mg	12%
Magnesium, Mg	30.6 mg	12.0 mg	7%
Phosphorus, P	96.9 mg	38.0 mg	8%
Potassium, K	156 mg	61.0 mg	3%
Sodium, Na	1,017 mg	399 mg	44%
Zinc, Zn	0.94 mg	0.37 mg	9%
Copper, Cu	0.15 mg	0.057 mg	16%
Selenium, Se	11.0 µg	4.30 µg	20%

Vitamins (23)

Nutrient	Per portion	Per 100 g	% DV
Retinol	0 µg	0 µg
Vitamin A, RAE	110 µg	43.0 µg	12%
Carotene, beta	1,076 µg	422 µg
Carotene, alpha	500 µg	196 µg
Vitamin E (alpha-tocopherol)	0.31 mg	0.12 mg	2%
Vitamin D (D2 + D3)	0 µg	0 µg	0%
Cryptoxanthin, beta	0 µg	0 µg
Lycopene	0 µg	0 µg
Lutein + zeaxanthin	329 µg	129 µg
Vitamin C, total ascorbic acid	1.53 mg	0.60 mg	2%
Thiamin	0.26 mg	0.10 mg	21%
Riboflavin	0.089 mg	0.035 mg	7%
Niacin	2.58 mg	1.01 mg	16%
Vitamin B-6	0.17 mg	0.067 mg	10%
Folate, total	89.3 µg	35.0 µg
Vitamin B-12	0.026 µg	0.010 µg	1%
Choline, total	18.1 mg	7.10 mg	3%
Vitamin K (phylloquinone)	12.2 µg	4.80 µg	10%
Folic acid	74.0 µg	29.0 µg
Folate, food	15.3 µg	6.00 µg
Folate, DFE	140 µg	55.0 µg	35%
Vitamin E, added	0 mg	0 mg
Vitamin B-12, added	0 µg	0 µg

Fatty acids (19)

Nutrient	Per portion	Per 100 g
SFA 4:0	0 g	0 g
SFA 6:0	0 g	0 g
SFA 8:0	0 g	0 g
SFA 10:0	0 g	0 g
SFA 12:0	0.0026 g	0.0010 g
SFA 14:0	0.010 g	0.0040 g
SFA 16:0	0.15 g	0.060 g
SFA 18:0	0.041 g	0.016 g
MUFA 18:1	0.19 g	0.074 g
PUFA 18:2	0.12 g	0.049 g
PUFA 18:3	0.031 g	0.012 g
PUFA 20:4	0 g	0 g
PUFA 22:6 n-3 (DHA)	0 g	0 g
MUFA 16:1	0.0077 g	0.0030 g
PUFA 18:4	0 g	0 g
MUFA 20:1	0 g	0 g
PUFA 20:5 n-3 (EPA)	0 g	0 g
MUFA 22:1	0 g	0 g
PUFA 22:5 n-3 (DPA)	0 g	0 g

Source: USDA FoodData Central, FDC 2709117: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.

Other ways to eat white rice

USDA lists 87 preparations of white rice. The white rice page puts them side by side, per 100 g and per portion.

Compare every white rice preparation

Next questions

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Sources for this page

USDA FoodData Central: this record and every record it is compared with, April 30, 2026 release. fdc.nal.usda.gov
FoodData Central documentation: what branded, SR Legacy, Foundation and survey records are. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies: survey foods and their household portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food: the label format, its rounding and the Daily Values. ecfr.gov
21 CFR 101 subpart D, Nutrient content claims: the FDA thresholds the comparisons count. ecfr.gov
FDA, How to Understand and Use the Nutrition Facts Label: the 5% and 20% Daily Value rule. fda.gov