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白米

白米は100gあたり130kcalの主食用穀物です。リンを含み、手早い付け合わせや丼、炒め物に使いやすい食材です。

白米

概要

白米は、やさしくクセのない味わいを持つ穀物で、炊くとやわらかくふっくらした食感になります。定番の主食として広く使われ、付け合わせをはじめ、炒め物、ピラフ、すし、さまざまなスープやキャセロールにもよく使われます。

栄養成分表示

100gあたり

% Daily Value based on a 2000 kcal diet

カロリー 130 kcal
7% DV
脂質 0.2g
0% DV
ビタミンD0.1g
ビタミンK0.1g
ビタミンB10.1g
炭水化物 28.2g
9% DV
葉酸0.4g
ビタミンB120.1g
ビオチン27.7g
たんぱく質 2.4g
5% DV
植物性たんぱく質2.4g

ビタミン＆ミネラル

ビタミン

栄養素量DV%半減期
コリン2.1mg0%
葉酸3.0mcg1%
ナイアシン0.4mg3%
パントテン酸0.4mg8%
ビタミンB20.0mg1%
ビタミンB10.0mg2%
ビタミンB60.1mg3%
ビタミンE0.0mg0%

ミネラル

栄養素量DV%半減期
カルシウム10.0mg1%
銅0.1mcg0%
鉄0.2mg1%
マグネシウム12.0mg3%
リン43.0mg6%
カリウム35.0mg1%
セレン7.5mcg14%
ナトリウム1.0mg0%
亜鉛0.5mg4%

白米を使ったレシピ（14）

和朝食
和朝食
520 kcal
チキンブリトーボウル
チキンブリトーボウル
835 kcal
ココナッツチキンカレー 白ごはんとパクチー添え
ココナッツチキンカレー 白ごはんとパクチー添え
520 kcal
チキンスプリーム マッシュルームグレービーと白ごはん
チキンスプリーム マッシュルームグレービーと白ごはん
500 kcal
鶏肉と野生きのこのフリカッセ クリームソース添え 白ごはん
鶏肉と野生きのこのフリカッセ クリームソース添え 白ごはん
575 kcal
鶏肉と野生きのこのライトクリームソース丼
鶏肉と野生きのこのライトクリームソース丼
535 kcal
白ご飯とグリーンピース付きポークカツレツ
白ご飯とグリーンピース付きポークカツレツ
465 kcal
白ごはんとバター風味のグリーンピース添えチキンカツ
白ごはんとバター風味のグリーンピース添えチキンカツ
690 kcal
白ごはんとバター風味グリーンピース添えのパン粉カツレツ
白ごはんとバター風味グリーンピース添えのパン粉カツレツ
690 kcal
グリーンピース入りライスと牛肉のブラウングレービー煮
グリーンピース入りライスと牛肉のブラウングレービー煮
395 kcal
白身魚のソテー レモンライス、グリーンピース、きゅうり添え
白身魚のソテー レモンライス、グリーンピース、きゅうり添え
610 kcal
パプリカチキンカツレツと白ごはん、きゅうり、レモン
パプリカチキンカツレツと白ごはん、きゅうり、レモン
690 kcal
パン粉チキンとライス、ブロッコリー、ローストポテト
パン粉チキンとライス、ブロッコリー、ローストポテト
760 kcal
パン粉チキンとライス、ブロッコリー、ローストポテト
パン粉チキンとライス、ブロッコリー、ローストポテト
760 kcal
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