Recipe Nutrition Calculator

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Cooked White Rice
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Non Fat Greek Yogurt
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Cultured Sour Cream
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Baked Potatoes with Skin (Peel)
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Nutrition Facts
Serving Size
Whole Recipe (384g)
Calories473
% Daily Value *
Total Fat 4g5%
Saturated Fat 1.6g8%
Trans Fat 0.1g
Cholesterol 7.7mg3%
Sodium 163.8mg7%
Total Carbohydrate 96.3g35%
Dietary Fiber 5g18%
Total Sugars 5.2g10%
Includes --g Added Sugars--%
Protein 12g24%
Vitamin C 21.9mg24%
Vitamin D 0mcg0%
Iron 4.1mg23%
Calcium 100.2mg8%
Potassium 1064.9mg23%
Phosphorus 251.4mg20%
*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.
Missing data "--" is set to equal 0. Totals may be higher than shown.
Settings
Weight Loss
Muscle Gain
Nutrient Density
  • PRAL score -10.58
  • Inflammation Score -14
  • Amino Acid Score 12%
  • Potassium/Sodium 6.5
Where do the calories come from?

A donut chart showing which nutrients contribute to the caloric total. There are 473 calories in Cooked White Rice coming from 10% protein, 82% carbs, 8% fat, and 0% alcohol.

What is this food made of?

A pie chart showing the macro nutrient components for Cooked White Rice. This food consists of 70.5% water, 3.2% protein, 25.3% carbs, 1.1% fat, and 0% alcohol.

Detailed Nutrition Facts
155 nutrients
Macronutrients
-- = missing data %DV
Weight384g
Calories (kcal) 473 24%
Fat 4g 5%
Protein 12g 24%
Carbohydrate 96.3g 35%
Sugars 5.2g 10%
Fiber 5g 18%
Cholesterol 7.7mg 3%
Saturated Fats 1.6g 8%
Net-Carbs 91.2g
Trans Fatty Acids 0.1g
Minerals
-- = missing data %DV
Weight384g
Calcium 100.2mg 8%
Iron, Fe 4.1mg 23%
Potassium, K 1064.9mg 23%
Magnesium 74.9mg 18%
Phosphorus, P 251.4mg 20%
Sodium 163.8mg 7%
Zinc, Zn 1.7mg 15%
Copper, Cu 0.36mg 40%
Manganese 1.2mg 54%
Selenium, Se 20.7mcg 38%
Fluoride, F 79.1mcg 2%
Molybdenum --mcg
Iodine, I 10.4mcg
Chlorine --mg
Chromium --mcg
Vitamins
-- = missing data %DV
Weight384g
Vitamin A, RAE 16.7mcg 2%
Vitamin C 21.9mg 24%
Thiamin (B1) 0.5mg 42%
Riboflavin (B2) 0.22mg 17%
Niacin (B3) 6.4mg 40%
Vitamin B5 (PA) 1.5mg 31%
Vitamin B6 0.55mg 32%
Biotin --mcg
Folate (B9) 191.1mcg 48%
Folic acid 111.8mcg 28%
Food Folate 79.3mcg 20%
Folate DFE 270.2mcg 68%
Choline 36.6mg 7%
Vitamin B12 0.12mcg 5%
Retinol 14.6mcg
Carotene, beta 13.4mcg 0%
Carotene, alpha 0mcg 0%
Cryptoxanthin, beta 0.12mcg 0%
Vitamin A, IU 71.7IU
Lycopene 0mcg
Lut + Zeaxanthin 65.1mcg
Vitamin E 0.24mg 2%
Vitamin D 0mcg 0%
Vitamin D2 0mcg
Vitamin D3 0mcg
Vitamin D (IU) 0IU 0%
Vitamin K 4.9mcg 4%
Vitamin K1 0mcg
Menaquinone-4 (K2) 0.72mcg
Other
-- = missing data
Weight384g
Water 268.2g
Ash 4g
Alcohol 0g
Caffeine 0mg
Theobromine 0mg
PRAL score -10.58
Carbs & Sugars
-- = missing data %DV
Weight384g
Soluble Fiber --g
Insoluble Fiber --g
Added Sugar --g --%
Sucrose 0.69g
Glucose (Dextrose) 1.5g
Fructose 1.3g
Lactose 0.71g
Maltose 0.48g
Galactose 0.08g
Starch 41.9g
Carbohydrate, other --g
Total sugar alcohols --g
Fats
-- = missing data %AI
Weight384g
Total Monounsaturated 0.876g
Total Polyunsaturated 0.796g
Omega 3s 0.104g 6%
Omega 6s 0.654g 4%
Omega 3 to Omega 6 Ratio 0.16
Omega 6 to Omega 3 Ratio 6.29
Omega 3 Fats
alpha-Linolenic Acid (ALA) 0.056g 4%
Eicosapentaenoic Acid (EPA) 0.001g
Docosapentaenoic Acid (DPA) 0.001g
Docosahexaenoic Acid (DHA) 0g
n-3-Eicosatrienoic Acid (20:3) 0g
Omega-6 Fats
Linoleic Acid (18:2 n-6 cis cis) 0.054g
gamma-Linolenic Acid (GLA) 0.001g
cis-cis-n6-Eicosadienoic Acid 0.002g
Dihomo-gamma-linolenic acid (DGLA) 0.002g
Arachidonic acid (AA) --g
Saturated Fats
Butyric (4:0) 0.005g
Caproic (6:0) 0.025g
Caprylic Acid (8:0) 0.019g
Capric Acid (10:0) 0.052g
Lauric Acid (12:0) 0.067g
Tridecanoic Acid (13:0) --g
Myristic Acid (14:0) 0.206g
Pentadecanoic Acid (15:0) 0.022g
Palmitic Acid (16:0) 0.898g
Margaric Acid (17:0) 0.014g
Stearic Acid (18:0) 0.304g
Arachidic Acid (20:0) 0.006g
Behenic Acid (22:0) 0.004g
Lignoceric Acid (24:0) 0.002g
Monounsaturated Fats
Myristoleic Acid (14:1) 0.016g
Pentadecenoic Acid (15:1) 0g
Palmitoleic Acid (16:1) 0.046g
cis-Palmitoleic Acid (16:1 cis) 0.041g
Heptadecenoic Acid (17:1) 0.001g
Oleic Acid (18:1) 0.807g
cis-Oleic Acid (18:1 cis) 0.579g
cis-Vaccenic acid 0.019g
Gadoleic Acid (20:1) 0.007g
Docosenoic Acid (22:1) 0g
cis-Docosenoic Acid (22:1 cis) 0g
cis-Tetracosenoic Acid (24:1 cis) 0g
Polyunsaturated Fats
Octadecadienoic Acid (18:2) 0.675g
Conjugated Linoleic Acid (CLAs) 0.01g
i-Octadecadienoic Acid (18:2 mixed isomers) --g
undifferentiated-Octadecatrienoic 0.104g
Octadecatrienoic Acid (mixed isomers) 0g
Parinaric Acid (18:4) 0g
Eicosatrienoic Acid (20:3) 0.002g
Eicosatetraenoic Acid 20:4 0.004g
Heneicosapentaenoic Acid 21:5 --g
22:4 0.002g
Trans Fats
Trans-Polyenoic Fats 0.017g
Trans-Monoenoic Fats 0.087g
trans-Palmitoleic Acid (16:1 trans) 0g
trans-Oleic Acid (18:1 trans) 0.087g
trans-Docosenoic Acid (22:1 trans) 0g
trans-Octadecadienoic Acid (18:2 trans) 0.017g
trans-trans-Octadecadienoic Acid (18:2 trans trans) --g
Phytosterols (Plant Sterols)
Total Phytosterols --g
Stigmasterol --g
Campesterol --g
Beta-sitosterol --g
Amino Acids
-- = missing data %RDI
Weight384g
Essential Amino Acids
Histidine 171mg 24%
Isoleucine 320mg 23%
Leucine 562mg 21%
Lysine 375mg 18%
Methionine 164mg 23%
Phenylalanine 390mg 45%
Threonine 286mg 27%
Tryptophan 90mg 32%
Valine 464mg 26%
Conditionally Essential Amino Acids
Arginine 546mg
Cystine 134mg 47%
Glycine 302mg
Proline 349mg
Tyrosine 245mg 28%
Non-Essential Amino Acids
Alanine 371mg
Aspartic acid 1279mg
Betaine 31mg
Glutamic acid 1528mg
Hydroxyproline --mg
Serine 377mg
Data Source
Cooked White Rice
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Non Fat Greek Yogurt
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.Iodine data is obtained from the USDA Iodine database.
Cultured Sour Cream
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.Iodine data is obtained from the USDA Iodine database.
White Bread
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.Iodine data is obtained from the USDA Iodine database.
Baked Potatoes with Skin (Peel)
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.