One cup of white rice (long-grain, enriched, parboiled, cooked) contains 194 calories.
White rice is a staple food in many cultures and is a great source of energy. It is often served as a side dish to accompany curries, stews, and other flavorful dishes. In addition, white rice is low in fat and high in carbohydrates, making it a great option for athletes and fitness enthusiasts.
In this article, we'll explore the nutritional value of white rice, its health benefits, and provide tips on how to cook it perfectly every time.
Rice Calories
White rice is relatively low in calories, making it a great option for weight loss. One cup of white rice (long-grain, enriched, parboiled, cooked) contains approximately 194 calories. To keep your calorie count low, choose brown rice or substitute half of your white rice with vegetables.
Carbs in Rice
White rice is high in carbohydrates, making it a great source of energy for athletes and fitness enthusiasts. One cup of white rice (long-grain, enriched, parboiled, cooked) contains approximately 44.5 grams of carbohydrates. To balance your carbohydrate intake, pair your rice with protein and vegetables.
Rice Protein Content
Although white rice is low in protein, it can still be a part of a balanced diet. One cup of white rice (long-grain, enriched, parboiled, cooked) contains approximately 4.3 grams of protein. To increase your protein intake, pair your rice with lean protein sources such as chicken or fish.
Rice Fat Content
White rice is naturally low in fat and can be a part of a healthy diet. One cup of white rice (long-grain, enriched, parboiled, cooked) contains only 0.4 grams of fat. To add flavor to your rice without adding additional fat, try adding herbs, spices, or a squeeze of lemon juice.
Rice Fiber Content
White rice is low in fiber, which can be a concern for some individuals. One cup of white rice (long-grain, enriched, parboiled, cooked) contains only 0.6 grams of fiber. To increase your fiber intake, pair your rice with high-fiber vegetables or substitute half of your white rice with brown rice.
Rice Vitamins and Minerals
White rice is enriched with vitamins and minerals, making it a nutritious option. One cup of white rice (long-grain, enriched, parboiled, cooked) contains approximately 2% of your daily recommended intake of iron, thiamin, and niacin. To increase your vitamin and mineral intake, pair your rice with nutrient-dense vegetables or lean protein sources.
Is Rice Gluten-free?
Rice is naturally gluten-free, making it a great option for individuals with celiac disease or gluten intolerance. Make sure to check the labels of any packaged rice products to ensure they are not cross-contaminated with gluten-containing ingredients.
Benefits of Eating White Rice
White rice can provide numerous health benefits as part of a balanced diet. It is a great source of energy, low in fat, and rich in vitamins and minerals. In addition, white rice is easy to digest and can help regulate bowel movements.
How to Cook White Rice
Cooking white rice is easy and can be done on the stovetop or in a rice cooker. To cook on the stovetop, combine one cup of rice with two cups of water in a saucepan. Bring to a boil, then reduce heat to low and simmer for 18-20 minutes. Fluff with a fork before serving. To cook in a rice cooker, combine one cup of rice with two cups of water in the rice cooker. Follow the manufacturer's instructions for cooking time and temperature.
Best Rice Recipes
White rice can be used in a variety of dishes, ranging from stir-fries to sushi rolls. Try out some of these delicious recipes that feature white rice: 1. Chicken Fried Rice
2. Vegetable Stir-Fry with Rice
3. Spicy Tuna Roll
4. Shrimp and Broccoli Stir-Fry
Frequently Asked Questions About White Rice
1. How many calories are in one cup of cooked white rice?
One cup of cooked, long-grain white rice contains approximately 194 calories.
2. Is white rice a good source of nutrition?
While white rice is a good source of carbohydrates for energy, it is not very nutritious when compared to other grains. As it is often refined and processed, many of its natural nutrients are stripped away. However, some varieties of white rice, such as jasmine and basmati, contain slightly more nutrients than others.
3. Is white rice gluten-free?
Yes, white rice is gluten-free as it does not contain any gluten proteins. This makes it a safe option for those with celiac disease or gluten sensitivity.
4. Can I lose weight by eating white rice?
White rice is a calorie-dense food, meaning it contains a high amount of calories compared to its volume. If you are trying to lose weight, it is recommended to consume it in moderation and pair it with protein and vegetables for a balanced meal.
5. How should I store cooked white rice?
Store cooked white rice in an airtight container in the refrigerator for up to four days. To reheat, add a splash of water or broth and microwave or steam until heated through.