Rice as food

The varieties of rice are typically classified as long-, medium-, and short-grained.[1] The grains of long-grain rice (high in amylose) tend to remain intact after cooking; medium-grain rice (high in amylopectin) becomes more sticky. Medium-grain rice is used for sweet dishes, for risotto in Italy, and many rice dishes, such as arròs negre, in Spain. Some varieties of long-grain rice that are high in amylopectin, known as Thai Sticky rice, are usually steamed.[2] A stickier short-grain rice is used for sushi;[3] the stickiness allows rice to hold its shape when cooked.[4] Short-grain rice is used extensively in Japan,[5] including to accompany savoury dishes.[6] Short-grain rice is often used for rice pudding.

Instant rice differs from parboiled rice in that it is fully cooked and then dried, though there is a significant degradation in taste and texture. Rice flour and starch often are used in batters and breadings to increase crispiness.

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  Cooked brown rice, Bhutan
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  Jumli Marshi, brown rice, Nepal
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Rinsing rice before cooking removes much of the starch, thereby reducing the extent to which individual grains will stick together. This yields a fluffier rice, whereas not rinsing yields a stickier and creamier result.[7] Rice produced in the US is usually fortified with vitamins and minerals, and rinsing will result in a loss of nutrients.

Rice may be soaked to decrease cooking time, conserve fuel, minimize exposure to high temperature, and reduce stickiness. For some varieties, soaking improves the texture of the cooked rice by increasing expansion of the grains. Rice may be soaked for 30 minutes up to several hours.

Brown rice may be soaked in warm water for 20 hours to stimulate germination. This process, called germinated brown rice (GBR),[8] activates enzymes and enhances amino acids including gamma-aminobutyric acid to improve the nutritional value of brown rice. This method is a result of research carried out for the United Nations International Year of Rice.

Rice is cooked by boiling or steaming, and absorbs water during cooking. With the absorption method, rice is cooked in a volume of water equal to the volume of dry rice plus any evaporation losses, which is commonly measured with the tip of the finger.[9][10][11][12] With the rapid-boil method, rice may be cooked in a large quantity of water which is drained before serving. Rapid-boil preparation is not desirable with enriched rice, as much of the enrichment additives are lost when the water is discarded. Electric rice cookers, popular in Asia and Latin America, simplify the process of cooking rice. Rice (or any other grain) is sometimes quickly fried in oil or fat before boiling (for example saffron rice or risotto); this makes the cooked rice less sticky, and is a cooking style commonly called pilaf in Iran and Afghanistan or biryani in India and Pakistan.

In Arab cuisine, rice is an ingredient of many soups and dishes with fish, poultry, and other types of meat. It is used to stuff vegetables or is wrapped in grape leaves (dolma). When combined with milk, sugar, and honey, it is used to make desserts. In some regions, such as Tabaristan, bread is made using rice flour. Rice may be made into congee (also called rice porridge or rice gruel) by adding more water than usual, so that the cooked rice is saturated with water, usually to the point that it disintegrates. Rice porridge is commonly eaten as a breakfast food, and is a traditional food for the sick.

Rice is the staple food of over half the world's population. It is the predominant dietary energy source for 17 countries in Asia and the Pacific, 9 countries in North and South America and 8 countries in Africa. Rice provides 20% of the world's dietary energy supply, while wheat supplies 19% and maize (corn) 5%.[13]

Cooked unenriched long-grain white rice is composed of 68% water, 28% carbohydrates, 3% protein, and 1% fat (table). A 100-gram (3+1⁄2-ounce) reference serving of it provides 540 kilojoules (130 kilocalories) of food energy and contains no micronutrients in significant amounts, with all less than 10% of the Daily Value (DV) (table). Cooked short-grain white rice provides the same food energy and contains moderate amounts of B vitamins, iron, and manganese (10–17% DV) per 100-gram serving (table).

A detailed analysis of nutrient content of rice suggests that the nutrition value of rice varies based on a number of factors. It depends on the strain of rice, such as white, brown, red, and black (or purple) varieties having different prevalence across world regions.[14] It also depends on nutrient quality of the soil rice is grown in, whether and how the rice is polished or processed, the manner it is enriched, and how it is prepared before consumption.[15]

A 2018 World Health Organization (WHO) guideline showed that fortification of rice to reduce malnutrition may involve different micronutrient strategies, including iron only, iron with zinc, vitamin A, and folic acid, or iron with other B-complex vitamins, such as thiamin, niacin, vitamin B6, and pantothenic acid.[14] A systematic review of clinical research on the efficacy of rice fortification showed the strategy had the main effect of reducing the risk of iron deficiency by 35% and increasing blood levels of hemoglobin.[14] The guideline established a major recommendation: "Fortification of rice with iron is recommended as a public health strategy to improve the iron status of populations, in settings where rice is a staple food."[14]

Rice grown experimentally under elevated carbon dioxide levels, similar to those predicted for the year 2100 as a result of human activity, had less iron, zinc, and protein, as well as lower levels of thiamin, riboflavin, folic acid, and pantothenic acid.[16] The following table shows the nutrient content of rice and other major staple foods in a raw form on a dry weight basis to account for their different water contents.[17]

Rice, white, long-grain, regular, unenriched, cooked without salt

Nutritional value per 100 g (3.5 oz)
Energy	130 kcal (540 kJ)
Carbohydrates	28.1 g
Sugars	0.05 g
Dietary fiber	0.4 g
Fat	0.28 g
Protein	2.69 g
Vitamins	Quantity %DV†
Thiamine (B1)	2% 0.02 mg
Riboflavin (B2)	1% 0.013 mg
Niacin (B3)	3% 0.4 mg
Pantothenic acid (B5)	0% 0 mg
Vitamin B6	7% 0.093 mg
Folate (B9)	0% 0 μg
Minerals	Quantity %DV†
Calcium	1% 10 mg
Iron	2% 0.2 mg
Magnesium	3% 12 mg
Manganese	0% 0 mg
Phosphorus	6% 43 mg
Potassium	1% 35 mg
Sodium	0% 1 mg
Zinc	1% 0.049 mg
Other constituents	Quantity
Water	68.44 g
Link to USDA FoodData Central entry
Units μg = micrograms • mg = milligrams IU = International units
†Percentages are roughly approximated using US recommendations for adults. Source: USDA FoodData Central