100 G White Rice (Long-Grain, with Salt, Cooked) contains 130 calories.
White rice is a staple food in many cultures and is a good source of carbohydrates, which provide energy for the body. It is also low in fat and sodium. In addition to its nutritional value, white rice is versatile and can be used in many dishes.
In this article, we'll explore the nutritional content of white rice, its benefits, and how to cook it.
Calories in 100 G White Rice
As mentioned earlier, 100 G of white rice contains 130 calories. This calorie count is for long-grain white rice cooked with salt. The caloric value may vary for other types of white rice and different methods of cooking. It is important to monitor portion sizes when consuming white rice to control calorie intake.
Carbs and Fiber in White Rice
100 G of white rice contains 28 grams of carbohydrates and 0.3 grams of fiber. Carbohydrates are the main source of energy for the body, and white rice is a good source of simple carbohydrates. However, it is low in fiber, which is important for digestive health. To increase fiber intake, try pairing white rice with high-fiber vegetables or adding a fiber supplement to your diet.
Protein and Fat in White Rice
100 G of white rice contains 2.7 grams of protein and 0.3 grams of fat. While white rice is not a significant source of protein or fat, it can be paired with protein-rich foods like chicken, fish, or tofu to create a balanced meal.
Vitamins and Minerals in White Rice
White rice is low in vitamins and minerals compared to other whole grains. However, it is a good source of thiamin and niacin, which are important for energy metabolism. Some types of white rice are enriched with iron and other nutrients to increase their nutritional value.
Benefits of White Rice
White rice is a good source of energy and is easy to digest, making it a good food for people with digestive problems. It is also gluten-free, making it a safe food for people with celiac disease or gluten intolerance. White rice can also be fortified with vitamins and minerals to increase its nutritional value.
White Rice and Weight Loss
While white rice is a good source of carbohydrates, it may not be the best food for weight loss. It is important to monitor portion sizes when consuming white rice, as it is high in calories. Additionally, it is low in fiber, which can leave you feeling hungry more quickly. To aid in weight loss, try incorporating more high-fiber foods into your diet and limiting your intake of white rice and other high-carb foods.
Risks and Side Effects of White Rice
White rice is generally safe for most people to consume in moderation. However, it is a high-glycemic food, which means it can cause spikes in blood sugar levels. This can be a concern for people with diabetes or insulin resistance. Additionally, some types of white rice may contain high levels of arsenic, which can be harmful in large amounts.
How to Cook White Rice
To cook white rice, start by rinsing the rice in cold water to remove excess starch. Then, combine 1 cup of rice with 2 cups of water in a pot and bring to a boil over high heat. Reduce the heat to low, cover the pot, and simmer for 18-20 minutes, or until the rice is tender and the water has been absorbed.
White Rice vs. Brown Rice
Brown rice is a whole grain, which means it contains all parts of the grain, including the bran, germ, and endosperm. This makes brown rice higher in fiber, vitamins, and minerals than white rice. However, white rice is lower in fat and easier to digest, making it a better choice for people with digestive issues.
Different Varieties of White Rice
There are many different varieties of white rice, each with their own unique flavor and texture. Some popular types include basmati, jasmine, and long-grain white rice. Experiment with different varieties to find the one that best suits your taste and dietary needs.
White rice is a staple food in many cultures and is a good source of carbohydrates, which provide energy for the body.
FAQs about 100 G White Rice (Long-Grain, with Salt, Cooked)
1. How many calories are in 100g of cooked white rice?
There are 130 calories in 100g of cooked white rice.
2. Is white rice high in carbohydrates?
Yes, white rice is high in carbohydrates, with approximately 28 grams of carbohydrates per 100g serving.
3. Does white rice contain any vitamins or minerals?
Yes, white rice does contain some vitamins and minerals, including thiamin, niacin, folate, and iron, although brown rice generally contains more nutrients.
4. Can white rice be a part of a healthy diet?
Yes, in moderation, white rice can be a part of a healthy diet. However, it is important to balance it with other nutrient-dense foods and to be mindful of portion size.
5. Are there any potential health risks associated with eating white rice?
Eating white rice in excess may contribute to an increased risk of type 2 diabetes and heart disease. Additionally, consuming rice that is contaminated with arsenic may be harmful to health.