1/4 Cup White Rice, Long Grain is a staple food in many cultures and is commonly used as a side dish or base for various meals. With 160 calories per serving, it's important to understand the nutritional value of this grain.
White rice is a good source of carbohydrates and provides a small amount of protein, fiber, and fat. It's also low in sodium and cholesterol. However, it's important to note that white rice is processed and lacks some of the nutrients found in brown rice.
In this article, we'll explore the nutritional value of 1/4 Cup White Rice, Long Grain, its health benefits, cooking instructions, and some delicious recipes.
Calories
As mentioned earlier, 1/4 Cup White Rice, Long Grain contains 160 calories. These calories come from carbohydrates, with negligible amounts of protein and fat.
Carbohydrates
1/4 Cup White Rice, Long Grain contains 35 grams of carbohydrates, which provide energy to the body. These carbohydrates are mainly in the form of starch, which is broken down into glucose and used as fuel by the body.
Protein
1/4 Cup White Rice, Long Grain contains 3 grams of protein. While this is not a significant amount, it can still contribute to your daily protein intake.
Fiber
1/4 Cup White Rice, Long Grain contains 0.3 grams of fiber. This is a very small amount of fiber, and it's recommended to pair white rice with fiber-rich foods like vegetables and beans to increase your fiber intake.
Fat
1/4 Cup White Rice, Long Grain contains 0.3 grams of fat. This is a very small amount of fat, and white rice is considered a low-fat food.
Minerals
1/4 Cup White Rice, Long Grain contains small amounts of various minerals, including: - Magnesium: 10% of the daily value
- Phosphorus: 4% of the daily value
- Manganese: 4% of the daily value
Vitamins
1/4 Cup White Rice, Long Grain contains small amounts of various vitamins, including: - Thiamine (B1): 9% of the daily value
- Niacin (B3): 3% of the daily value
- Vitamin B6: 2% of the daily value
Cooking Instructions
To cook 1/4 Cup White Rice, Long Grain, you will need: - 1/4 cup white rice, long grain
- 1/2 cup water
- Pinch of salt (optional) - Rinse the rice in a fine mesh strainer and add it to a small pot with water and salt (if using).
- Bring to a boil, then reduce the heat to low and cover the pot with a lid.
- Simmer for 18-20 minutes, then remove from heat and let it rest for 5 minutes before fluffing with a fork.
Benefits
White rice, including 1/4 Cup White Rice, Long Grain, can provide various health benefits, such as: - Providing quick energy to the body
- Being easy to digest
- Being low in fat and sodium
- Being gluten-free However, it's important to note that white rice is processed and lacks some of the nutrients found in brown rice.
Recipes
Here are some delicious recipes you can make with 1/4 Cup White Rice, Long Grain: - Chicken and rice bowl
- Fried rice with vegetables
- Rice pilaf with almonds and raisins
White rice is a good source of carbohydrates and provides a small amount of protein, fiber, and fat.
5 Common Questions About White Rice
1. What is white rice?
White rice is a type of rice that has been milled and polished to remove the outer layers of the grain. This process removes the bran and germ, which contain fiber and nutrients, leaving the starchy endosperm.
2. How many calories are in 1/4 cup of white rice?
One serving of white rice, which is 1/4 cup, contains around 160 calories. Keep in mind that the calorie count can vary depending on the brand and how the rice is prepared.
3. What are the health benefits and risks of eating white rice?
White rice is mainly a source of carbohydrates and provides energy. It is low in fat and sodium but has little fiber and few nutrients. Eating large amounts of white rice may increase the risk of type 2 diabetes and obesity.
4. How can white rice be prepared?
White rice can be boiled or steamed in water, broth, or coconut milk. It can be flavored with herbs, spices, vegetables, or meat. It can also be stir-fried or turned into a pilaf with other grains.
5. How should white rice be stored?
White rice should be stored in an airtight container in a cool, dry place. It should be kept away from moisture, pests, and sunlight. White rice can last up to a year if stored properly.