FiberUp
How much fiber is in white rice?
White Rice has 0.3 g of fiber per 1/2 cup cooked (79 g). That is 1% of the daily value and a low amount for a grain.
Soluble vs insoluble
The split is approximate and comes from USDA SR Legacy analyses where available. Soluble fiber dissolves into a gel and is the type most linked to cholesterol and blood sugar effects. Insoluble fiber adds bulk and keeps things moving.
About white rice and fiber
A half cup of cooked white rice provides 0.3 grams of fiber, since the bran is milled away. It is included so the gap to brown rice is visible when you log it.
How white rice compares to other grains
Per typical serving. The highest grain in the database is whole wheat pasta at 6.3 g.
| Food | Serving | Fiber | Per 100 g | % DV |
|---|---|---|---|---|
| Pita Bread | 1 pita | 1.3 g | 2.2 g | 5% |
| Millet | 1/2 cup cooked | 1.1 g | 1.3 g | 4% |
| Sourdough Bread | 1 slice | 1.1 g | 2.3 g | 4% |
| Pretzels | 1 oz | 0.9 g | 3.2 g | 3% |
| Rice Cakes | 2 cakes | 0.8 g | 4.4 g | 3% |
| White Bread | 1 slice | 0.7 g | 2.7 g | 3% |
| White Rice | 1/2 cup cooked | 0.3 g | 0.4 g | 1% |
Servings to reach a daily goal
servings of white rice to reach 25 g, the adequate intake for adult women
servings of white rice to reach 38 g, the adequate intake for adult men
Nobody should get all their fiber from one food. Gut bacteria respond to variety, and the fiber calculator shows a mixed day that reaches your number.
USDA entries for white rice
Grams of fiber per 100 g from USDA FoodData Central (snapshot 2026-10-11). Different preparations and varieties explain the spread.
| USDA description | Fiber / 100 g | Soluble | Insoluble |
|---|---|---|---|
| Rice, white, long grain, unenriched, raw | 0.1 g | – | – |
| Rice, white, medium-grain, raw, enriched | 1.4 g | – | – |
| Rice, white, long-grain, regular, raw, enriched | 1.3 g | – | – |
| Rice, white, long-grain, regular, raw, unenriched | 1.3 g | – | – |
| Rice, white, glutinous, unenriched, cooked | 1 g | – | – |
| Rice, white, medium-grain, enriched, cooked | 0.3 g | – | – |
| Rice, white, glutinous, unenriched, uncooked | 2.8 g | – | – |
| Rice, white, short-grain, enriched, uncooked | 2.8 g | – | – |
Frequently asked questions
How much fiber is in white rice?
Is white rice high in fiber?
Is the fiber in white rice soluble or insoluble?
How many servings of white rice would reach a daily fiber goal?
Values are per typical serving from USDA FoodData Central and standard references, rounded to one decimal. Actual fiber varies with variety, ripeness, and preparation. This is general nutrition information, not medical advice.