Calories in White Rice
White rice is a staple grain, widely consumed globally. It is primarily composed of carbohydrates, providing a quick source of energy. While it contains some protein and minimal fat, it is lower in fiber compared to brown rice.
Common Variations
| Variation | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 130 | 2.4g | 28.6g | 0.2g |
| 1 oz (28g) | 1 oz (28g) | 37 | 0.7g | 8.1g | 0.1g |
Health Benefits
Provides a readily available source of energy due to its high carbohydrate content.
Easy to digest, making it a suitable food for those with digestive sensitivities.
Can be fortified with essential nutrients like iron and B vitamins, especially in enriched varieties.
Nutrition Tips
- Pair white rice with lean protein and vegetables to create a balanced meal.
- Consider portion control, as white rice is calorie-dense, especially when consumed in large quantities.
- For added fiber and nutrients, mix white rice with a small amount of brown rice or other whole grains.
- Rinsing white rice before cooking can remove some surface starch, leading to fluffier grains.
- If you're looking to reduce the glycemic impact, allow cooked rice to cool before reheating, as this can increase resistant starch.
GAYA Tracking Tip
When logging white rice, estimate the cooked volume or weight accurately. GAYA can recognize rice on a plate, but precise portioning improves accuracy, especially for mixed dishes.
Frequently Asked Questions
Is white rice unhealthy?+
White rice is not inherently unhealthy. It's a source of quick energy. Its healthfulness depends on portion size, preparation, and what it's paired with in a balanced diet. It's lower in fiber and some micronutrients compared to whole grains.
How does white rice compare to brown rice nutritionally?+
Brown rice is a whole grain, meaning it retains its bran and germ, which are rich in fiber, vitamins, and minerals. White rice has these removed, making it lower in fiber and some nutrients, though enriched varieties have added nutrients.
Can white rice help with weight loss?+
White rice can be part of a weight loss diet when consumed in moderation and as part of a calorie-controlled meal plan. Its high carbohydrate content provides energy, but excessive portions can contribute to a calorie surplus.
Related Foods
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