Rice
How Many Calories in Rice? Nutrition Facts and Benefits
Rice is one of the most widely consumed staple foods worldwide. Usually boiled or steamed, it has been cultivated for millennia, especially in East and South Asia, and today appears in countless varieties such as white, brown, jasmine, and basmati. With its mild flavor and versatile texture, rice is served both as a side and as the base of many main dishes.
Calories and Nutrition Facts (Average, cooked white rice)
| # | Amount | Calories | Carbohydrates | Protein | Fat | Fiber | Sodium |
|---|---|---|---|---|---|---|---|
| 1 | 100 grams | 130 kcal | 28.7 g | 2.4 g | 0.2 g | 0.4 g | 1 mg |
| 2 | 1 cup (cooked, 158 g) | 205 kcal | 45 g | 4.3 g | 0.4 g | 0.6 g | 2 mg |
Health Benefits of Rice
- Good source of quick energy thanks to its easily digestible carbohydrates.
- Fortified white rice can provide folate; brown rice naturally contains more fiber, magnesium, and B vitamins.
- Gluten-free by nature, making it suitable for people with celiac disease or gluten sensitivity.
- When eaten with legumes (beans, lentils), it helps provide complementary amino acids.
- Can promote satiety when paired with protein and healthy fats.
Rice Consumption Tips
- Choose whole-grain options (brown, red, black) more often for higher fiber and micronutrients.
- Rinse rice before cooking to remove excess starch; adjust water ratios by variety.
- Pair with vegetables and lean protein to make a balanced meal.
- Season with herbs and spices (turmeric, cumin, garlic) instead of excess salt.
- Refrigerate leftovers promptly and reheat thoroughly to reduce food safety risks (Bacillus cereus).