White rice (cooked)

28 g carbs per 100 g (half a cup, or one onigiri) · glucose-type only. Graded for five standard jobs below — the same product fits some jobs and not others.

single-sourcecaffeine-freevegangluten-free
Check it for your own job →

Job fit

White rice (cooked) is a middling fit across the standard jobs — the reasons under each grade say why.

Marathon
3.5 h · race · target 80 g/h → 2.9/h
C
✗ single-source · pair with a fructose source✓ gut-friendly✓ 2.9/h · easy to carry✓ caffeine-freeℹ 0 % of your sodium · add salt
70.3
5.5 h · race · target 90 g/h → 3.2/h
C
✗ single-source · pair with a fructose source✓ gut-friendly✓ 3.2/h · easy to carry✓ caffeine-freeℹ 0 % of your sodium · add salt
IRONMAN
12 h · race · target 90 g/h → 3.2/h
C
✗ single-source · pair with a fructose source✓ gut-friendly✓ 3.2/h · easy to carry✓ caffeine-freeℹ 0 % of your sodium · add salt
Century / gran fondo
5 h · steady · target 80 g/h → 2.9/h
C
✗ single-source · pair with a fructose source✓ gut-friendly✓ 2.9/h · easy to carry✓ caffeine-freeℹ 0 % of your sodium · add salt
Ultra
10 h · steady · target 80 g/h → 2.9/h
C
✗ single-source · pair with a fructose source✓ gut-friendly✓ 2.9/h · easy to carry✓ caffeine-freeℹ 0 % of your sodium · add salt

Grades: A–E from absorption (35 %), gut (30 %), practicality (15 %), caffeine (10 %) and your preferences (10 %); a ✗ on absorption or gut caps at C. Sodium and tonicity are shown as ℹ and never change the grade.

What is in it

Label facts, not a score. Apply your own preferences in the checker.

Format
Real food
Unit
100 g (half a cup, or one onigiri)
Carbohydrate
28 g
Carb sources (label order)
rice starch
Glucose:fructose
glucose-type only · ~0 % fructose (inferred)
Sodium
1 mg
Potassium
35 mg
Caffeine
0 mg
Protein / fat / fibre
2.7 g / 0.3 g / 0.4 g
Sugar alcohols
none listed
Sweeteners
none listed
Allergens
none listed
Vegan / gluten-free
vegan / gluten-free
Batch-tested
not stated
Tonicity
—

USDA FoodData Central, "Rice, white, long-grain, cooked": ~130 kcal, 28 g carbohydrate (starch → glucose only), 0.4 g fibre per 100 g. Salt it or wrap it around something salty for sodium.

From USDA FoodData Central, checked 2026-09-18 · source. Labels change; read the pack. Not medical advice; not affiliated with the brand.

How many White rice (cooked) per hour do I need?

At 28 g carbs per 100 g (half a cup, or one onigiri): about 2.1 per hour for 60 g/h and 3.2 per hour for 90 g/h. Use the fuel checker to set your own job.

Is White rice (cooked) dual-source (glucose and fructose)?

No — its carbs are glucose-type only (glucose-type only). Fine up to about 60 g/h; above that, pair it with a fructose source.

Does White rice (cooked) contain caffeine?

No, this version is caffeine-free.

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