1/4 cup dry (45 g) Long Grain Rice (Enriched) contains 160 calories. Long grain rice is a popular grain in many cultures and cuisines around the world. It is a staple grain in many dishes and is known for its versatility and nutritional value.

In addition to providing energy and carbohydrates, long grain rice is also rich in important vitamins and minerals. It is low in fat and sodium and has no cholesterol or gluten. Long grain rice is also a good source of fiber, which can promote healthy digestion.

In this article, we'll explore the nutritional benefits of long grain rice, as well as some practical tips on how to cook and include it in your diet.

Calories in 1/4 Cup Long Grain Rice

As mentioned earlier, 1/4 cup dry (45 g) Long Grain Rice (Enriched) contains 160 calories. The calorie count may vary slightly depending on the brand and cooking method used.

Macro Nutrients of Long Grain Rice

Long grain rice is a good source of carbohydrates, providing approximately 35 grams in 1/4 cup serving. It also contains a small amount of protein (3 grams) and fat (0.5 grams). Additionally, long grain rice is low in sodium, with only 5 milligrams per 1/4 cup serving. It is also gluten-free, making it a suitable option for individuals with celiac disease or gluten intolerance.

Minerals Present in Long Grain Rice

Long grain rice is a good source of several essential minerals, including: - Magnesium: 19% of the recommended daily intake (RDI) - Phosphorus: 10% of the RDI - Potassium: 3% of the RDI - Iron: 2% of the RDI These minerals are important for various functions in the body, such as bone health, muscle function, and blood pressure regulation.

Vitamins Present in Long Grain Rice

Long grain rice also contains several vitamins, including: - Thiamin (B1): 10% of the RDI - Niacin (B3): 6% of the RDI - Vitamin B6: 4% of the RDI These vitamins are important for energy metabolism, nervous system function, and brain health.

Health Benefits of Long Grain Rice

Including long grain rice in your diet may offer several health benefits, such as: - Improved digestion and bowel function due to its high fiber content - Reduced risk of chronic diseases, such as heart disease and type 2 diabetes - Increased energy levels and improved metabolism However, it's important to note that long grain rice should be consumed as part of a balanced diet and in moderation, as excessive intake may lead to weight gain.

Cooking Tips for Long Grain Rice

Cooking long grain rice is simple and can be done on the stovetop, in a rice cooker, or in the microwave. Here are some tips to get perfect long grain rice every time: - Rinse the rice before cooking to remove excess starch and debris - Use a 2:1 water to rice ratio - Bring the water to a boil, add the rice, then reduce to a simmer and cover - Cook for 18-20 minutes or until the water is absorbed Once cooked, fluff the rice with a fork and serve.

Variations of Long Grain Rice Dishes

Long grain rice is a versatile grain that can be used in various dishes. Here are some popular variations of long grain rice dishes: - Fried rice: A stir-fried dish that typically includes rice, vegetables, and meat or tofu - Spanish rice: A tomato-based rice dish that features peppers, onions, and spices - Rice pudding: A sweet and creamy dessert made with rice, milk, and sugar These dishes can be customized to suit your taste preferences and dietary needs.

Different Dishes Made from Long Grain Rice

Long grain rice is used in many dishes around the world. Here are some common dishes made with long grain rice: - Biryani: An Indian dish made with spiced rice, vegetables, and meat or poultry - Jambalaya: A Creole dish made with rice, spices, and meat or seafood - Arroz con pollo: A Latin American dish of chicken and rice cooked with tomatoes, onions, and spices These dishes showcase the versatility of long grain rice and how it can be used in a variety of cuisines.

Comparison of Long Grain Rice with Other Grains

Compared to other grains, long grain rice is a nutritious and healthy option. Here is a comparison of long grain rice with other popular grains: - Brown rice: Brown rice is a whole grain that is higher in fiber and essential minerals than white long grain rice. It also has a nuttier flavor and chewier texture. - Quinoa: Quinoa is a gluten-free grain that is higher in protein and fiber than long grain rice. It also contains all nine essential amino acids, making it a complete protein. While these grains offer unique nutritional benefits, long grain rice remains a popular and versatile option for many dishes.

Quantity of Long Grain Rice for Daily Consumption

The recommended daily intake of grains varies depending on age, gender, and activity level. As a general guideline, the USDA recommends consuming 6-8 servings of grains per day, with 1/4 cup of long grain rice counting as one serving. However, it's important to remember that long grain rice should be consumed as part of a balanced and varied diet, along with plenty of fruits, vegetables, and lean protein sources.