Do you often wonder about 1 Cup cooked white rice calories? Or do you want to know the nutritional values of white rice? If so, you’re in the right place! In this blog, we will discuss all these topics and more. So be sure to stay tuned!
1 Cup Cooked White Rice Calories
Cooking white rice is a simple and easy way to enjoy a nutritious and delicious meal. It’s a whole grain and has a low glycemic index, meaning it’s a good source of fiber and nutrients.
More than half of the world’s population uses white rice as a staple component, largely because of its adaptability, availability, and ability to take on any flavor or seasoning. White rice has a soft, chewy texture that gives meals substance and goes well with many different cuisines.
There are numerous varieties of rice. Whole-grain brown rice has a nutty flavor. Because it is a refined grain, white rice lacks the fiber that whole grains do. White rice is still a rich source of carbs and other vitamins and minerals like manganese and iron, though. Read more about the nutrition facts and advantages of white rice below.
1 Cup Cooked White Rice Nutrition
The USDA provides the following nutritional data for 1 cup (186g) of cooked, enriched, short-grain white rice.
- Calories: 242
- Fat: 0.4g
- Sodium: 0mg
- Carbohydrates: 53.4g
- Fiber: 0.6g
- Sugars: 0g
- Protein: 4.4g
- Manganese:0.7mg
- Iron: 2.7mg
- Thiamin: 0.3mg
(Also, read this article: Cooked White Rice Calories 100g – How to Eat Rice While Losing Weight)
Carbs
White rice has more than 53 grams of carbohydrates per serving. Fiber only makes up a very small portion of that carbohydrate. The majority of it is starch, while the remainder is sugar.
White rice is thought to have a glycemic index of 73. Brown rice, on the other hand, is thought to have a glycemic index of around 68. Long-grain, medium-grain, and brown rice all have lower glycemic indexes than short-grain rice does.
Being a complete grain, brown rice offers a substantial amount more fiber than white rice (approximately 3 grams per cup of cooked brown rice). Additionally, brown rice offers 49.6g fewer carbs per cup than white rice.
All rice starts out as whole grain with the bran still on it. The method of pearling, which involves rolling the grain through a machine while the bran is gently “pearled” off to leave the white kernel intact, is used to manufacture white rice.
As a result, the grain is no longer whole but rather treated and refined. Additionally, pearling reduces cooking time and increases grain shelf life.
Fat
If you cook white rice without using any butter or oil, there is almost no fat in it.
Protein
For comparison, a cup of white rice contains over 4 grams of protein while a cup of brown rice contains over 5 grams.
Minerals and vitamins
Over 30% of the daily value of manganese is found in white rice, making it a great source of this mineral (DV). It also contains 2.7 mg of iron, or 15% of the DV, making it a healthy source of iron. B vitamins are also present in white rice (especially thiamin, but also niacin and riboflavin).
Calories
Short-grain cooked white rice contains 242 calories per cup (186g). This is made up of 7.2% protein, 1% fat, and 88% carbohydrates.
Health Benefits
A diet that is well-rounded can include white rice. The vitamins and minerals that rice contains an account for a large portion of its health advantages.
supports the muscles, nerves, and bones
White rice has 14.9 mg of magnesium per serving, which might help you meet the 420 mg daily allowance. Magnesium, a structural component of bones, is important for normal nerve conduction and muscular contraction as well as for hundreds of enzyme activities that help create DNA and proteins.
Relative to Colon Health
When rice is cooked and cooled, its resistant starch content increases. According to studies, resistant starch can create certain fatty acids that support colon health. Additionally, these fatty acids might lower the risk of colorectal cancer.
Safe for People with Celiac Disease
Since rice is a naturally gluten-free grain, both those with celiac disease and those with non-celiac sensitivity can benefit from its use. Bread, noodles, syrup, and flour can all be manufactured from rice. Additionally, it can be turned into milk and used as a non-dairy alternative to cow’s milk.
As cross-contamination might happen if other grains are processed in the same factory, it is preferable to purchase rice brands from certified gluten-free facilities if you have celiac disease.
Delivers Instant Energy
White rice is a good source of energy for athletes who require a lot of carbohydrates. Because white rice has more carbs and less fiber than brown rice, many people prefer it. Since fiber slows down digestion, blood sugar spikes are less likely to occur.
But you’ll benefit from having white rice along with post-workout protein if you want those sugars to provide you with instantly usable energy or the insulin rise that aids in muscle growth after strength training.
Allergies
An aberrant immune response to rice’s proteins is known as a rice allergy.
A very uncommon food allergy in young children, rice allergy typically manifests in infancy.
What signs and symptoms point to a rice allergy?
Hives, a red, itchy rash associated with classic allergic reactions, commonly appear minutes after consuming rice-containing foods. Hives may develop into or be a symptom of anaphylaxis, a more severe allergic reaction.
An allergic reaction called anaphylaxis, which can be fatal can cause any of the following symptoms: wheezing or other breathing difficulties; nausea, vomiting, or stomach pains; swelling of the face, mouth, or throat; or indications of shock, such as low blood pressure, dizziness, or fainting.
Many people who are allergic to rice may experience an aggravation of their eczema hours or days after consuming rice products.
Only gastrointestinal symptoms may be the only signs of rice intolerance in some infants. Bloody stools, vomiting, diarrhea, and, in more serious situations, weight loss or stunted growth, are a few of these symptoms.
Does a rice allergy ever go away?
By the time they reach school age, the majority of kids’ rice allergies should be resolved.
What meals should I avoid as they often contain rice?
You should stay away from items containing rice if you have an allergy to a particular variety of rice. You should also stay away from any items that may have come into touch with rice or been contaminated by it.
Varieties
Specialty rice varieties include:
Rice Arborio:
White rice with short grains and a moderate flavor. It is well-known for its use in risotto and other Italian meals.
(Sweet or glutinous rice) Sticky rice
Many Asian recipes use short-grain rice. Dumplings can be made using the flour that is made from them. Japanese sake and rice vinegar are also made with it.
whole grain rice high in fiber. Cooking time is typically longer than with white rice.
Basmati rice and jasmine rice:
kinds of long grains with distinctive flavors and smells.
Wild rice:
a rice-unrelated aquatic plant seed that resembles reeds. It offers more vitamins, minerals, and fiber than white rice variants and is frequently served as a side dish.
Wild pecan rice:
long-grain rice with a strong scent and nutty flavor.
Package and Store Rice
Packaging
Keep rice in a container that is completely sealed. Long-term storage is best accomplished with Mylar®-style bags, glass jars, #10 cans (commercial size) lined with a food-grade enamel coating, and food-safe plastics (PETE) containers.
To maintain the quality of the rice and prevent insect infestation, use food-safe oxygen absorbers [Bj5], which are available at food storage supply stores. A little over 5.7 pounds (2.6 kg) of polished rice can fit into a #10 can.
Storage conditions
Although rice should be stored at a constant 70° F with oxygen absorbers, the ideal temperature for grains, including rice, is 40°F or lower.
Rice can be kept for up to 30 years in cooler storage regions when sealed in oxygen-free containers. According to a BYU study, polished and parboiled rice both retain their nutrients and flavor for up to 30 years after being preserved.
Conclusion
In this blog, we have covered everything you need to know about white rice – from its nutritional value to food safety and storage. By understanding the basics of white rice, you can make informed decisions about how to best cook and eat it.
Plus, we have included allergy information and food varieties so that you can find the perfect rice for your own dietary needs. Don’t forget to leave your comments below!
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