Food Facts Friday: White Rice
Some people may think white rice is as boring as it looks. But hidden away in the back of your pantry is an important staple for many cultures. In fact, people started eating rice as early as 2500 B.C. It was even added to the mortar used to hold together the Great Wall of China! White rice is often associated with Asian cultures; however, it is also an important part of American diets. The majority of the white rice eaten in the U.S. is grown in six states (Arkansas, California, Louisiana, Mississippi, Missouri and Texas).
White rice is a gluten-free grain low in fiber and fat; one serving contains over 15 vitamins and minerals such as magnesium, selenium, thiamine, niacin, folic acid and iron.
Nutrition facts per 1 cup of cooked, enriched, short-grain rice:
Fat 0.4 grams
Fiber 0.6 grams
Protein 4.4 grams
How to cook
Most rice is cooked with a two-part-liquid to one-part-rice ratio. Check the label for cooking instructions. One cup of raw uncooked rice yields 3 to 4 cups of cooked rice.
Since rice adapts to seasonings very well, it is a perfect side dish. It can also be added to sweet and savory dishes to complete grain bowls, soups, stews, stir fries, chili, salads and pudding.
White rice has a shelf life of 10 years or more if stored in an airtight container in a dry, cool (70 degrees F or below) place. However, don’t confuse white rice with brown rice, which only has a 3- to 6-month shelf life. Cooked white rice should be used within a few days and stored in the refrigerator.
Find kidney-friendly recipes to make with white rice
Davita.com has hundreds of kidney-friendly recipes for main dishes that would be great with white rice. Log in to your myDavita account, or sign up for free, to save all your favorite recipes in one place.
Additional Kidney Diet Resources
Visit DaVita.com and explore these diet and nutrition resources:
This article is for informational purposes only and is not a substitute for medical advice or treatment. Consult your physician and dietitian regarding your specific diagnosis, treatment, diet and health questions.