**Glutinous Rice (Gumi) Nutrition Facts**
*Per 100g of edible portion*
Glutinous rice, also known as sticky rice or Gumi, is a staple food in many Asian cuisines. It is known for its soft and chewy texture, making it ideal for both sweet and savory dishes. Here’s a detailed nutritional breakdown:
- **Calories**: 348 kcal
- **Protein**: 7.3 g
- **Fat**: 1 g
- **Carbohydrates**: 77.5 g
- **Dietary Fiber**: 0.8 g
- **Thiamine (B1)**: 0.11 mg
- **Riboflavin (B2)**: 0.04 mg
- **Niacin (B5)**: 2.3 mg
- **Vitamin C**: 0 mg
- **Vitamin E**: 1.29 mg
- **Vitamin A**: 0 µg
- **Retinol Equivalent**: 12.6 µg
- **Calcium (CA)**: 26 mg
- **Magnesium (MG)**: 49 mg
- **Iron (FE)**: 1.4 mg
- **Zinc (ZN)**: 1.54 mg
- **Copper (CU)**: 0.25 mg
- **Manganese (MA)**: 1.54 mg
- **Potassium (K)**: 137 mg
- **Phosphorus (P)**: 113 mg
- **Sodium (Na)**: 1.5 mg
- **Selenium (SE)**: 2.71 µg
- **Cholesterol**: 0 mg
- **Carotene**: 0.8 µg
Glutinous rice is naturally low in fat and cholesterol, making it a heart-friendly option when consumed in moderation. It is also a good source of complex carbohydrates, which provide sustained energy. While it contains small amounts of several B-vitamins and minerals like magnesium, iron, and manganese, it is not a significant source of vitamin C or vitamin A. To enhance its nutritional profile, it's often paired with vegetables, legumes, or protein-rich foods in traditional meals.
Whether used in desserts like mooncakes or in savory dishes such as sticky rice cakes, glutinous rice remains a versatile and culturally important ingredient. Its high carbohydrate content makes it a great energy source, but due to its low fiber and nutrient density, it's best balanced with other whole foods for a well-rounded diet.
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