Kidney Diet Tips

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). 

A Vitamin-Rich Staple
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:

Calories 242

Fat 0.4 grams

Sodium 0

Fiber 0.6 grams

Protein 4.4 grams

How to cook white rice
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.

Storing White Rice
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 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 and explore these diet and nutrition resources:

DaVita Food Analyzer

DaVita Dining Out Guides

Today’s Kidney Diet Cookbooks

DaVita Kidney-Friendly Recipes

Diet and Nutrition Articles                                                                              

Diet and Nutrition Videos

Kidney Smart® Virtual Classes

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.

Lynn Taylor MS, RD, LD

Lynn Taylor MS, RD, LD

Lynn is an avid kayaker. In her free time she loves trying new recipes, biking, gardening and traveling.