So white rice is brown rice that has been milled to remove the bran and much of the germ, reducing fiber and nutrient content. The grain is further polished to take away the remaining layer of germ called the aleurone, which contains essential oils. These oils are what oxidize and go rancid, so removing them makes white rice keep longer.

White rice is 85% carbohydrate, 7% fat and 8% protein, as well as offering a wide array of amino acids. White rice is very low in fat and has a higher protein quality at 66%. One cup of white rice provides your body with 5 grams of protein and 205 calories. A calorie is the standard unit for measuring energy released from energy-yielding nutrients, such as fat, protein, and carbohydrate. You can calculate the percentage of calories from fat by looking at the column marked “Percent Daily Value” for total fat and simply add up these percentages.