Whole grain rice
Packaged product Grains and Pasta Essential Waitrose
Whole grain rice contains 284 kcal per 100 g. A serving, 1 serving, 75 g (75 g) provides about 213 kcal.
Roughly 84% of its calories come from carbohydrates, with 10% from protein and 6% from fat (estimated with general energy factors).
That is less energy than the typical item in grains and pasta on FoodFactly, where the median is 350 kcal per 100 g across 1,932 products.
100 g provides 96% of the Daily Value for manganese, 30% of the Daily Value for copper and 28% of the Daily Value for magnesium.
The values are as declared on the product label and entered by Open Food Facts contributors.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories L | 284 kcal | |
| Total fat L | 1.9 g | 2% |
| Saturated fat L | 0.4 g | 2% |
| Cholesterol L | 0 mg | 0% |
| Sodium L | 10.7 mg | 0.5% |
| Total carbohydrates L | 58.4 g | 21% |
| Dietary fiber L | 3.1 g | 11% |
| Total sugars L | 0.67 g | |
| Added sugars L | 0 g | 0% |
| Protein L | 7.2 g | 14% |
| Vitamin C L | 0 mg | 0% |
| Vitamin E L | 0.2 mg | 1% |
| Vitamin B6 L | 0.09 mg | 5% |
| Calcium L | 11.1 mg | 0.9% |
| Iron L | 1 mg | 6% |
| Magnesium L | 118 mg | 28% |
| Phosphorus L | 163 mg | 13% |
| Potassium L | 219 mg | 5% |
| Zinc L | 2 mg | 18% |
| Copper L | 0.27 mg | 30% |
| Manganese L | 2.2 mg | 96% |
| Chloride L | 62 mg | 3% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 10%
- Carbohydrates 84%
- Fat 6%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein7.2 gabove the median for grains and pasta (median 7 g)
- Fiber3.1 gin the top quarter of grains and pasta (median 2 g)
- Sugars0.67 gabove the median for grains and pasta (median 0.3 g)
- Fat1.9 gabove the median for grains and pasta (median 1 g)
- Saturated fat0.4 gin the top quarter of grains and pasta (median 0.16 g)
- Sodium10.7 mgabove the median for grains and pasta (median 1.2 mg)
- Protein per 100 kcal2.5 gprotein density, useful for comparing foods with different calorie levels
- Water12.6 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Sugars and starch (1)
| Starch L | 70.7 g |
|---|
Other components (2)
| Water L | 12.6 g |
|---|---|
| Alcohol L | 0 g |
Product details
- Brand
- Essential Waitrose
- Barcode
- 5000169042212
- Label serving
- 1 serving (75 g)
- Category
- Rices
- Nutri-Score
- B as computed by Open Food Facts
- NOVA group
- 1 processing level (1 to 4), as classified by Open Food Facts
Ingredients
long grain brown rice
As listed on the package and transcribed by Open Food Facts contributors. Always check the package for allergens.
Ingredient guides: Rice
Similar products
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Riso per rissoti Esselunga | 283 | 6.7 g | 80.4 g | 0.4 g |
| Arroz SOS | 283 | 5.7 g | 64 g | 0.52 g |
| Riso lungo B Coop | 280 | 7.4 g | 78 g | 0.6 g |
| Konyhakész Rizs Riceland | 276 | 7 g | 77 g | 0.9 g |
| Arroz Verde Valle Verde Valle | 273 | 6.1 g | 61.2 g | 0 g |
| Reis Carnarolo Gli aironi | 273 | 6 g | 60 g | 1 g |
| Les Délicieux Girasoli au fromage de chèvre et au miel Casino Délices | 273 | 11 g | 34 g | 10 g |
| Gluten Free Orzo Georgia Peach Products Inc. | 300 | 7.1 g | 44.1 g | 10.6 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in Whole grain rice?
100 g of Whole grain rice has 284 kcal. Serving, 1 serving, 75 g (75 g): about 213 kcal.
How much protein is in Whole grain rice?
Whole grain rice contains 7.2 g of protein per 100 g (14% of the 50 g Daily Value), or 5.4 g in serving, 1 serving, 75 g (75 g). About 10% of its calories come from protein. Compared with other grains and pasta, that is above the median (median 7 g).
How many carbs are in Whole grain rice?
Whole grain rice has 58.4 g of total carbohydrates per 100 g, including 3.1 g of fiber and 0.67 g of sugars. Label conventions differ: in the EU and some other regions carbohydrates are declared without fiber.
How much fat is in Whole grain rice?
Whole grain rice contains 1.9 g of fat per 100 g, of which 0.4 g is saturated (2% of the Daily Value).
What vitamins and minerals does Whole grain rice contain?
Per 100 g, the most notable amounts relative to the Daily Value are manganese (96% DV), copper (30% DV), magnesium (28% DV), zinc (18% DV) and phosphorus (13% DV). The full list is in the vitamins and minerals table above.
How much sodium is in Whole grain rice?
100 g contains 10.7 mg of sodium, 0.5% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From Open Food Facts, record dated March 27, 2026. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- Open Food Facts, record 5000169042212. License: ODbL 1.0 (Open Food Facts). Source record dated March 27, 2026. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
Product data from Open Food Facts, made available under the Open Database License. Values are as declared on the label; labels can change over time, so check the package you have.
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.