Cratox AI
Reviewed by Cratox Nutrition Team · Updated January 12, 2026
rice white with soy-based
🍱

Rice, white, with soy-based sauce

🔥 117 Calories
💪 2g Protein
⚡ 21.5g Carbohydrates
🥑 2.2g Fat

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Prepared Meals
Rice, white, with soy-based sauce
Energy density
Moderate
117 kcal per 100g
Macro energy profile
Carb-led
7% Protein · 76% Carbohydrates · 17% Fat
Glycemic profile
Medium GI
GI 68 · GL 14
Notable signals
Low in fatLow in sugarUSDA data

Nutritional Information

117
kcal/100g
Protein
2g
Carbohydrates
21.5g
Fat
2.2g
Glycemic Index:
68

About Rice, white, with soy-based sauce

Rice, white, with soy-based sauce is a popular dish enjoyed in many Asian cuisines, particularly in Japan and China. This dish typically features steamed white rice topped with a savory soy-based sauce, which adds flavor and depth to the mild taste of the rice. The combination of rice and soy sauce has been a staple in various regions for centuries, often accompanying a variety of vegetables, proteins, and seasonings to create a balanced meal. Nutritionally, rice provides a good source of carbohydrates, making it an excellent energy source. The addition of soy sauce contributes small amounts of protein and essential amino acids. With approximately 117 calories per 100 grams, it offers a moderate caloric intake while being low in fat and saturated fats, making it suitable for most diets. This dish is versatile and can be enjoyed as a side or main course, complementing various proteins and vegetables for a complete meal.

Health Benefits

Supports energy production due to high carbohydrate content.
Provides essential amino acids from soy sauce.
Low in fat, making it heart-healthy.
Contains antioxidants that may reduce inflammation.
Easy to digest, making it suitable for sensitive stomachs.
Can be paired with various vegetables for a nutrient boost.
Provides a source of quick energy for athletes.
Helps in hydration due to the high water content of rice.
Soy sauce contains compounds that may enhance flavor without extra calories.
Versatile dish that can fit into various dietary plans.

Recommended Food Pairings

🥗
Grilled chicken - complements the rice's texture and adds protein.
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Stir-fried vegetables - enhances nutritional value with vitamins and minerals.
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Tofu - adds plant-based protein and absorbs soy sauce flavors.
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Salmon - a rich source of omega-3 fatty acids that pairs well with rice.
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Egg - offers additional protein and healthy fats, creating a balanced meal.

How to Consume

Serving size
Recommended serving is about 150g, which is approximately 1 medium cup.
Frequency
Recommended frequency is 2-3 times per week.
  • •Serve with a variety of vegetables to enhance nutrient intake.
  • •Pair with a source of protein for a balanced meal.
  • •Use low-sodium soy sauce to reduce sodium intake.
  • •Consider adding herbs or spices for additional flavor without calories.
  • •Experiment with different types of rice for variety in texture and nutrients.

Selection & Storage

How to choose:

  • ✓Select rice that is free from any discoloration or damage.
  • ✓Choose soy sauce that has no added preservatives for the best flavor.
  • ✓Look for whole grains when possible for added fiber and nutrients.
  • ✓Check expiration dates on both rice and soy sauce for freshness.
Storage
Store in a cool, dry place at room temperature; cooked rice should be refrigerated at below 40°F (4°C).
Shelf life
Uncooked rice can last 4-5 years if stored properly; cooked rice lasts 5-7 days refrigerated.

Warnings & Contraindications

  • ⚠️Individuals with soy allergies should avoid soy-based sauces.
  • ⚠️People with high blood pressure should limit sodium intake.
  • ⚠️Those on carbohydrate-restricted diets may need to moderate consumption.
  • ⚠️Excessive consumption of soy sauce can lead to high sodium levels.
  • ⚠️Avoid overcooking rice to prevent loss of nutrients.
  • ⚠️Consuming large quantities may lead to digestive discomfort.

Frequently Asked Questions

How many calories does Rice, white, with soy-based sauce have?

Rice, white, with soy-based sauce contains approximately 117 calories per 100 grams. This calorie count makes it a moderate option for those monitoring their energy intake.

Is Rice, white, with soy-based sauce healthy?

Yes, Rice, white, with soy-based sauce can be part of a healthy diet. It provides essential carbohydrates for energy and can be complemented with vegetables and protein for a balanced meal. However, moderation is key due to its sodium content from soy sauce.

How should Rice, white, with soy-based sauce be stored?

It should be stored in a cool, dry place if uncooked. Once cooked, it should be refrigerated and consumed within 5-7 days to ensure freshness and prevent spoilage.

What are the benefits of eating Rice, white, with soy-based sauce?

Eating Rice, white, with soy-based sauce provides quick energy from carbohydrates, while the soy sauce adds flavor and some protein. It's versatile and can be paired with various foods to increase nutrient diversity.

How much Rice, white, with soy-based sauce can I eat per day?

A recommended portion is about 150 grams, which can be consumed 2-3 times per week, depending on your overall dietary needs and energy expenditure.

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