Plant
Rice, white and wild, cooked
USDA description: Rice, white and wild, cooked, NS as to fat
How rice, white and wild, cooked scores for gout, what moved that score, and the nutrition and portions behind it.
Food Index score
Rice, white and wild, cookedExcellent
| Starting score | 100 |
| Sodium | -8 |
| Nutrient Gaps | -4 |
| Purine Load | -3.1 |
| Saturated Fat | -1 |
| Calorie Density | -0.9 |
| Magnesium | +0.6 |
| 2 smaller factors | +1.1 |
| Final score | 85 |
Rice, white and wild, cooked scores 85 out of 100 and sits in the excellent band. Among the lower-risk choices for most people with gout, and often carries protective nutrients.
Penalties took 17 points off a starting score of 100, and protective factors added 1.7 back. Every factor is listed in full below.
Scores run 0–100, where higher means more gout-friendly on average. They reflect relative ranking across foods, not a personal risk level. The same food can suit one person and not another, so use the score as a starting point for a conversation with your clinician.
The underlying data
Nutrition and portions
Nutrition Facts
- Total Fat2.1 g
- Saturated Fat0.41 g
- Sodium510 mg
- Dietary Fiber0.50 g
- Total Sugars0.13 g
- Protein2.2 g
- Calcium11 mg
- Iron0.98 mg
- Magnesium14 mg
- Vitamin C0 mg
- Folate38 ug
- Water73.5 g
- Alcohol0 g
- Omega-3 EPA0 g
- Omega-3 DHA0 g
Common portions
- 1 cup, cookedtypical168 g
- Quantity not specified126 g
Where the purine figure comes from
No direct purine measurement has been published for this food, so the score uses the measured median for its category (rice).
We rate this a good confidence estimate.
How purines affect the score →Nutrition values from the USDA FoodData Central database.
Scoring rationale
Every factor, in full
Each row shows the points a factor moved, what drove it, and the studies behind its weight.
- -8Long-term
SodiumLong-term
510 mg of sodium per 100 g, scaled 1.7x for the typical portion.
Evidence: FitzGerald JD 2020, Arthritis Care Res
- -4Long-term
Nutrient GapsLong-term
Provides meaningful amounts of only 3 of the 5 protective nutrient groups (vitamin C, fiber, omega-3, magnesium and folate).
Evidence: Choi HK 2009, Arch Intern Med · Juraschek SP 2016, Arthritis Rheumatol · Zhang M 2019, Arthritis Rheumatol
- -3.1Flare risk
Purine LoadFlare risk
35 mg of purines per 100 g, weighted 0.45x as a plant source and 1.7x for the typical portion: 26 mg effective.
Evidence: Choi HK 2004, N Engl J Med · Kaneko K 2014, Biol Pharm Bull · Zhang Y 2012, Ann Rheum Dis
- -1Long-term
Saturated FatLong-term
0.41 g of saturated fat per 100 g, scaled 1.7x for the typical portion.
Evidence: Juraschek SP 2016, Arthritis Rheumatol · Yokose C 2021, Curr Opin Rheumatol
- -0.9Long-term
Calorie DensityLong-term
112 kcal per 100 g, above the 80 kcal energy-density threshold.
Evidence: Aune D 2014, Eur J Nutr
- +0.6Long-term
MagnesiumLong-term
14 mg of magnesium per 100 g, scaled 1.7x for the typical portion.
Evidence: Li X 2015, BMJ
- +0.6Long-term
FolateLong-term
38 µg of folate per 100 g, scaled 1.7x for the typical portion.
Evidence: Lyu LC 2017, Am J Clin Nutr
- +0.5Long-term
FiberLong-term
0.5 g of dietary fiber per 100 g, scaled 1.7x for the typical portion.
Evidence: Juraschek SP 2016, Arthritis Rheumatol
Keep looking
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Common questions
About rice, white and wild, cooked
Look up any food's Food Index score
Each score lists the factors that moved it, the portion it assumes, and the studies behind each factor's weight.