Rice turns out to be a less caloric food than pasta – even if the difference is relatively slight. The value, then, tends to vary when this food is boiled since it absorbs much more cooking water (at the same time, given the small size of the starch granules, it is more satiating and digestible).
The amount of calories present in rice tends to vary based on the type: let’s therefore investigate how many kcal this food has.
Calories In White Rice
First of all, it must be said that the amount of calories rice has depends on many factors:
- Degree of refining;
- Variety;
- Treatment undergone by the grain;
- Seasoning.
Nonetheless, the differences in calories are rather subtle: parboiled rice, treated in a certain way, provides more or less the same calories as polished rice while providing many more vitamins; the same goes for brown rice, which also has an abundance of fiber. White rice represents a first course characterized by its simplicity and lightness. Its preparation is straightforward and can be enjoyed both alone and as a base to flavor other dishes or as a side dish.
In addition to being naturally gluten-free, it is suitable for people who have celiac disease or other intolerances. Its ease of digestion makes it ideal for adults, children, and older people. The opportunities to serve him are genuinely endless. The calories of cooked white rice per 100 grams are 130; 100g of raw rice is 330 kcal (without considering the glycemic index, which, depending on the cooking method, can reach up to a value of 132).
How Many Calories Do The Various Types Of Raw Rice Have?
There are numerous varieties of rice to include in your diet:
- Parboiled rice, perfect for diets or for those who need vitamins (which has 337 calories per 100 grams);
- Basmati rice, known for its ease of digestion (with 367 calories);
- Red rice, recommended for those with high cholesterol problems (which has 350 kcal);
- Brown rice (with 337 calories);
- Carnaroli rice (350 calories);
- Black or black rice (377 calories);
- Roma rice (351 calories);
- Arborio rice (340 calories).
Calories Boiled Or Cooked Rice
During cooking, as mentioned, the rice absorbs water (naturally calorie-free) and sees its caloric density lower: in this way, the intake drops to 120/130 kcal/100 g. The comparison is to be made with pasta, which, when cooked, absorbs much less water. It goes without saying that rice absorbs a quantity of liquid sufficient to triple its weight: this explains why a portion of 70 grams (240 kcal) is an abundant and satisfying dish, while the same quantity of pasta seems modest.
Naturally, the caloric quantity of rice depends a lot on the seasoning: the disadvantage is that if you combine it with vegetables, for example, 70 g of rice and 200 g of vegetables, you risk making the food disappear on the plate, dominated by the vegetables.
Pasta, on the other hand, tolerates large quantities of vegetables more quickly, and a dish of 70 g of pasta and 200 g of vegetables is still inviting and satiating.
Food Properties Of Rice
One cup of enriched short-grain white rice (186 g cooked; 60 g raw), according to nutritional information provided by the United States Department of Agriculture (USDA), contains:
- Carbohydrates: 53.4 g
- Fibers: 0.6 g
- Manganese: 0.7 mg
- Iron: 2.7 mg
- Sugars: 0 g
- Protein: 4.4 g
- Thiamine: 0.3 mg
- Calories: 242
- Fat: 0.4 g
- Sodium: 0 mg
Vitamins And Minerals
White rice is a good source of manganese and iron: of the former, it provides more than 30% of the recommended daily value, while of the latter, 15% more.
- Thiamine;
- Niacin;
- Riboflavin
Carbohydrates
A single serving of white rice contains over 53 grams of carbohydrates, but only a tiny amount of these come from fiber (most of it, in fact, is made up of starch with a small amount of sugar).
Brown rice, on the other hand, contains more fiber than white rice (about 3 grams per cup of cooked brown rice) and also has fewer carbohydrates (about 49.6 grams per cup).
Fats
White rice contains a meager amount of fat, provided it is cooked without adding oil or butter.
Proteins
A cup of white rice contains over 4 grams of protein, while a cup of brown rice contains about 5.
The Benefits Of rice
Precisely due to its nutritional value, white rice can be included in a balanced diet and offers various benefits. Here are some.
Improved Colon Health
When cooked and cooled, rice contains higher levels of resistant starch, which can generate specific fatty acids that contribute to colon health. These fatty acids may also reduce the risk of developing colorectal cancer.
Support For Bones, Nerves, And Muscles
White rice provides a significant amount of magnesium (about 14.9 mg per serving), helping to reach the recommended daily intake of 420 mg: magnesium is essential for the structure of bones. It plays a vital role in numerous enzymatic reactions involved in the synthesis of DNA and proteins.
Provides Immediate Energy
Athletes who need a high amount of carbohydrates for energy can find it in white rice. Many prefer white rice over brown rice due to its high carbohydrate and low fiber content. Fiber slows digestion, preventing blood sugar spikes. However, suppose you want to use sugars as an immediate energy source or benefit from the insulin spike that helps build muscle after resistance training. In that case, it is advisable to consume white rice along with protein post-workout.
Suitable For People With Celiac Disease
Rice is naturally gluten-free, making it a safe choice for people with celiac disease and non-celiac gluten sensitivity. It can be made into various products, such as flour, pasta, bread, and syrup. Furthermore, it can be used to produce plant-based milk as an alternative to animal milk. If you have celiac disease, it is advisable to choose brands of rice from certified gluten-free facilities, as there may be a risk of cross-contamination if other grains are processed in the same facility.
Also Read: Calorie Deficit: How Many Calories Should You Cut Out Each Day To Lose Weight?