Everyone loves a good bowl of brown rice, but sometimes we don’t know how many calories are in it. Well, worry no more! We’ll go over the calories in cooked brown rice, as well as nutrition facts and health benefits, in this blog post.
We’ll also teach you how to cook brown rice the right way so that you get all the nutrition you need while avoiding any health risks. So read on, and enjoy a delicious and healthy bowl of brown rice that’s low in calories!
Brown Rice
Short-grain, medium-grain, and long-grain varieties of brown rice exist. The grain size varies with each variety, giving it a distinct texture once cooked. In comparison to refined white rice, brown rice requires more time to cook.
The edible outer hull of brown rice has been removed. The outside hull or husk of this rice variety is shed, while the bran and germ layer remain, resulting in the brown or tan color of rice. Without the hull, bran layer, or cereal germ, white rice is the same grain.
If kept in an air-tight container out of extreme temperatures or direct sunlight, brown rice can last for a long period of time. Check any rice you have stored for insects and store it in a container that resists access by pests.
Calories in Cooked Brown Rice
If you’re looking for a healthy and nutritious alternative to rice, try cooking brown rice. Brown rice is a grain that is rich in dietary fiber and vitamins, including vitamin B-6. It’s also a good source of magnesium, potassium, manganese, and selenium.
The calories in cooked brown rice depend on the type and length of the grain, but a typical serving size is about 216 grams. Brown rice has a low glycemic index, so it won’t cause spikes in blood sugar levels like other carbohydrates will.
Also, another source said that cooked brown rice has 111 calories per 100 grams, of which 84% are from carbs.
There are many different ways to cook brown rice – try using a vegan or gluten-free method for added flavor and nutrients! So why not give it a try? You might be surprised at just how healthy and nutritious cooked brown rice can be!
Nutrition Facts for Cooked Brown Rice
In terms of nutrition, brown rice is far more beneficial than white rice.
Despite having identical amounts of calories and carbohydrates, brown rice outperforms white rice in almost all other areas.
A serving of brown rice includes:
- 216 calories
- 44 grams of carbs
- 3.5 grams of fiber
- 1.8 grams of fat
- 5 grams of protein
- B1 vitamin thiamin: 12% of the RDI
- B3 nicotinic acid: 15% of the RDI
- RDI for pyridoxine (B6) is 14%.
- 6% of the RDI for pantothenic acid (B5)
- 5% of the RDI is iron.
- 21% of the RDI for magnesium
- 16% of the RDI is phosphorus.
- 8% of the RDI for zinc
- 10% of the RDI is copper.
- 88% of the RDI is for manganese.
- 27% of the RDI is selenium.
Brown rice is a great grain to include in a healthy diet. It’s a great source of vitamins, minerals, and antioxidants, as well as fiber, protein, and thiamin (vitamin B1). Make sure to read the nutrition facts label before eating brown rice – some varieties may be higher in sugar than others.
In addition to being a healthy grain, cooked brown rice also has 216 calories per serving – making it a healthy alternative to other grains. Be sure to enjoy it at its best by cooking it to perfection with a little bit of butter or ghee added.
Folate, riboflavin (B2), potassium, and calcium are all present in this whole grain. Brown rice also contains a lot of manganese. Several essential processes in the body, such as bone development, wound healing, muscular contraction, metabolic rate regulation, and nerve function, are all reliant on this little-known mineral.
Manganese deficiency has been linked to metabolic syndrome, bone demineralization, poor growth, and reduced fertility in humans. Just a cup of rice covers the majority of your recommended daily intake for this essential nutrient.
Health Benefits of Cooked Brown Rice
Cooked brown rice is a health-conscious choice that offers a variety of benefits. It’s a good source of dietary fiber, thiamin, niacin, and vitamin B6, which are essential for overall health. It’s also low in calories and carbohydrates, making it an ideal option for those trying to lose weight or control their diabetes symptoms.
Brown rice is versatile – you can eat it as is or use it in recipes like pilafs, risottos, and salads. So, if you’re looking for a healthy grain option, cooked brown rice is a great option to consider.
For those who have been diagnosed with celiac disease, wheat intolerance, or non-celiac gluten intolerance, brown rice is a naturally gluten-free whole grain. It also has valuable phytochemicals that have been shown to help prevent illness.
The antioxidants, fiber, and other important chemical compounds present in the bran layer provide many of the nutritional benefits of brown rice. Brown rice is linked to a variety of medicinal attributes, according to research.
Provides a valuable energy source
Brown rice has a significant number of nutrients, as compared to white rice, and is a nutritious source of energy. Cereal grains, such as rice, are a major source of dietary carbohydrates and provide the majority of the daily energy in human diets. They include protein, lipids, and numerous minerals and vitamins.
Provides Healthful Fiber
Digestion, blood sugar management, weight loss, heart health, and other advantages are all supported by eating plenty of fiber.11 Brown rice is a great source of dietary fiber. Cooked brown rice provides 13% of your daily fiber intake in a 1-cup portion.
Prevent Anemia
Iron, phosphorous, magnesium, potassium, zinc, and copper are all present in brown rice. Anemia and zinc deficiency diseases, particularly in developing nations, are linked to the consumption of white rice with a low quantity of trace minerals.
Anemia affects over 30% of the world’s population, mostly due to iron deficiency, according to the WHO. Compared to other forms of processed rice, brown rice has the most iron.
Reduces Risk of Chronic Diseases
Your risk of developing chronic illnesses is lowered by eating whole grains, such as brown rice. Brown rice is a diabetic, anti-cholesterol, heart-healthy, and antioxidant food. Brown rice is preferable for post-meal blood sugar management because it has a lower glycemic index than white rice (55 vs. 64).
How to Cook Brown Rice the Right Way
There’s nothing quite like a delicious bowl of cooked brown rice. It’s a great source of fiber, which can help keep you feeling fuller for longer. You can cook brown rice in a variety of ways, but all of them require some basic ingredients and techniques. For example, you can cook it in a rice cooker or on the stovetop.
The rice will take longer to cook if you use a rice cooker, and the grains will remain intact. Alternatively, you can cook brown rice in a pot on the stovetop. Make sure to use a little bit of water to help the rice cook evenly, and stir it regularly to prevent sticking.
Once cooked, brown rice is delicious and filling – perfect for meals throughout the day or as an occasional snack.
Frequently Asked Questions
Is it better to eat cooked white or brown rice?
There is no right or wrong answer when it comes to rice, as the best way to consume it is by personal preference. However, if you’re looking for a whole grain and fiber-rich option, then brown rice is the perfect choice for you.
When cooked, brown rice absorbs less water than white rice. This results in a firmer, more consistent grain texture that many people find more satisfying than white rice, which can often be mushy and soft. In terms of calories, white rice has fewer but also more nutrients, like vitamin B6 and magnesium.
Can I cook brown rice with protein powder?
Some people like to cook brown rice with a protein powder, believing that it helps to boost the nutritional value of the dish. However, be aware that cooking rice with a protein powder can result in increased calorie intake. So, if you’re looking to add more protein to your diet and don’t mind eating a few more carbs, then you can try cooking brown rice with a protein powder.
Is it okay to microwave my rice instead of cooking it on the stovetop?
Yes, it’s safe to microwave brown rice instead of cooking it on the stovetop. Microwaving brown rice will save you time and energy, but it’s important to follow the safety guidelines outlined by the FDA when microwaving food.
Conclusion
Cooked brown rice is a great way to get your daily dose of calories and nutrients, without having to worry about the carbs. In addition, the nutrition facts for cooked brown rice will help you understand how much carbohydrates and other nutrients are in a serving of brown rice. Finally, learn how to cook brown rice the right way so that it is delicious and healthy!
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