Are you looking for a nutritious and delicious way to fill up on carbs? Check out this blog post, where we’ll discuss the 1 cup cooked white rice carbs, nutrition facts of white rice, and some low-carb rice options that are equally as nutritious.
By reading this post, you’ll be able to choose the right carbs for your dietary needs, and ensure that you’re getting the right amount of nutrients. So don’t wait any longer – put this information to good use and start enjoying a healthy, nutritious diet today!
White Rice Nutrition Facts
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
Carbs
White rice has more than 53 grams of carbohydrates per serving. Fiber only makes up a very little 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.
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.
1 Cup Cooked White Rice Carbs
53 grams of carbohydrates overall (one cup, short-grain, cooked)
The most widely utilized form of rice is white rice, which is also the most often consumed. White rice loses some of its fiber, vitamins, and minerals as a result of the processing it goes through. However, some varieties of white rice are fortified with extra nutrients. All around, people continue to favor it.
One cup of cooked, enhanced white rice includes the following nutrients:
- Folate: 15% of the daily value (DV)
- Selenium: 14% of the DV
- Pantothenic acid (Vitamin B5): 8% of the DV
- Iron: 8% of the DV
Amount of carbs in Other Rices
Rice can vary greatly in terms of nutrients while having identical carbohydrate contents. Since white rice is processed to remove fiber, vitamins, and minerals, it is the least nutrient-dense type of rice. To enrich white rice, some of these nutrients are re-added.
Brown rice
52 grams of carbohydrates overall (one cup, of cooked rice)
In some health food communities, brown rice is preferred because it is thought to be more nutrient-dense. Compared to white rice, brown rice is full grain and has higher fiber. Additionally, magnesium and selenium are abundant in them. Brown rice can have a nutty, fragrant, or sweet flavor depending on the variety.
Generally speaking, dietary fiber may decrease cholesterol and guard against cardiovascular disease. A 2021 study found that it might also aid in lowering the risk of type 2 diabetes.
Wild rice
35 grams of carbohydrates overall (one cup, cooked)
The grain of four different grass species makes up wild rice. Although it isn’t officially rice, for practical considerations people nonetheless refer to it as one. Many people enjoy its earthy, nutty flavor and chewy texture of it. Additionally, nutrient- and antioxidant-rich is wild rice.
Black rice
34 grams of carbohydrates overall (one cup, cooked)
When cooked, black rice can occasionally become purple and has a unique texture. Iron, protein, and antioxidants are all present along with a lot of fiber. Given that some varieties are slightly sweet, it’s frequently used in dessert dishes. Black rice can be used in a number of meals, so try.
Red rice
45 grams of carbohydrates overall (one cup, cooked)
Another healthy option that has a lot of fiber is red rice. Its chewy texture and nutty flavor are beloved by many. Red rice’s flavor, though, can be fairly nuanced. Some foods could benefit aesthetically from their color.
Achieve Your Nutritional Goals
There’s no need to be a nutritionist to know that carbs are essential for a healthy diet. But what type of carbs should you choose?
Certain carbohydrates may have higher fiber, vitamin, and mineral content than others. Because white rice is a refined carbohydrate, it has little dietary fiber.
White rice is still a common meal that is a staple in many different cultures. It’s not usually necessary to eliminate white rice from your diet or swap it out for brown rice in order to have a balanced diet.
Instead, it’s crucial to make sure that the other meals you eat are providing you with adequate amounts of fiber and nutrients. The USDA recommends eating whole grains at least half of the time.
The great majority of Americans consume insufficient amounts of fiber daily. Fiber-rich foods include whole grains, legumes, fruits, and vegetables.
The USDA advises the daily intake of the following fibers:
- Under-50-year-old females: 25 to 28 grams daily
- Males under the age of 50: 31 to 34 grams daily
- Women aged 51 and over: 22 grams daily
- 51 years and older men: 28 grams daily
These are merely generic advice. Find out what’s best for you by speaking with your doctor or a dietician, especially if you have any health issues.
Low-carb Rice
There’s no need to feel guilty when it comes to rice – a good low-carb rice option is always available!
You may make rice from broccoli or cauliflower. The Asian root vegetable koniac might also be used. Shirataki rice is what it is called.
While you can buy low-carb rice alternatives at some specialized health food stores and supermarkets, you might want to think about preparing some yourself. They are fairly easy to make:
- Chop your preferred vegetable before adding it to the food processor.
- In a food processor, pulse until the required consistency is reached.
- You may either cook it on the stove or for a short time in the microwave. To keep some of the raw crunch, you might want to simmer them for a shorter period of time.
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 muscle 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.
Conclusion
There’s no need to be concerned about your carb intake when you’re following a low-carb diet – white rice is a great option for you! This grain-based food contains a moderate amount of carbs, which will help you to meet your daily nutritional needs.
In addition to being a good source of carbs, white rice is also a good source of fiber and vitamins, making it a nutritious choice when it comes to low-carb diets. Have a look at our website for more information on the benefits of eating white rice and making the best choices for your health!
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