Just because white rice is a starch, doesn’t mean it’s not calorie-rich! In fact, cooked white rice contains about 130 calories per 100g. So if you’re looking for a way to cut down on your caloric intake without sacrificing taste or texture, cooked white rice may be a good choice for you.
This blog post will share with you the cooked white rice calories 100g, as well as provide some useful tips on how to burn calories from cooked white rice. We hope you find it useful!
Cooked White Rice Calories 100g
Cooked white rice is a great source of dietary fiber which can help you feel fuller longer and maintain your weight loss goals.
The following nutrition information is provided by FatSecret Platform API for 100g of cooked, enriched, short-grain white rice.
- Calories: 130
- Fats: 0.19g
- Cholesterol: 0mg
- Sodium: 0mg
- Carbohydrate: 28.73g
- Protein: 2.36g
- Vitamin D: –
- Calcium: 1mg
- Iron: 1.46mg
- Potassium: 26mg
- Vitamin A: 0mcg
- Vitamin C: 0mg
Also, read this article: 1 Cup Cooked White Rice Calories – What are the Nutritional Values?
Useful Tips on How to Burn Calories From Cooked White Rice
There’s no need to feel guilty when you eat cooked white rice. In fact, cooked white rice can be a healthy and nutritious option – especially when you calculate the calories in it.
White rice has a poor reputation among dieters and health nuts because of its propensity to contain large amounts of starch and because it is heavy in calories.
But rice is a food grain that is simple to cook and has a huge variety of uses. It comes in a number of forms, is widely accessible, and is also quite affordable.
How to Eat Rice While Losing Weight
Most diets for losing weight forbid consuming too many calories. Basically, you need to eat fewer calories than you can burn each day in order to generate a calorie deficit and lose weight. This is why a lot of people avoid rice because it has a lot of calories and carbohydrates. But should you completely cut it out of your diet? No, not always.
In addition to being gluten-free, easily digested, and low in fat, rice also contains a variety of B vitamins. Therefore, you might want to reconsider eliminating it entirely from your diet. On a program to lose weight, rice consumption does require caution.
Here are some tips for eating rice on a diet without becoming sick:
Portion control exercises:
To limit the number of calories you eat with rice, only consume one serving during one meal. Adjust your rice quantities and avoid eating carbohydrates during meals that come before or after the one with rice depending on your dietary requirements and the type of low-carb or low-calorie diet you may be following.
Include Lots Of Vegetables With It:
More than other carbs, rice may make you feel hungry more quickly. By serving your serving of rice with a variety of grilled or roasted veggies that are high in fiber or protein, you can prevent this. Take beans, asparagus, broccoli, and even chicken or turkey breast as examples.
Select Low-Calorie Cooking Techniques:
Rice will have fewer calories if it is boiled rather than fried or cooked in cream.
Given that you are consistent with your daily workouts and are eating at the proper times, you can lose weight without exercising or adhering to dietary restrictions as well. Moderation is another noteworthy essential element for successful weight loss. Be healthy and fit!
How to Make Rice Healthy and Diet-Friendly
Cooking rice is quite simple. All you need to cook the rice in water and a pressure cooker, or any other deep-bottomed covered equipment. It goes without saying that cooking rice without using oil or grease is healthier.
Additionally, avoid salting your rice because it’s likely that the curry you’ll be eating it with already has a lot of salt.
When preparing white rice, keep the following things in mind:
- Because no high-fat vegetable oils are used, steaming or boiling rice is the ideal method of preparation.
- To make your dinner more filling and healthier, pair your cooked rice with blanched or stir-fried high-fiber veggies.
- To your boiled rice, add some cumin seeds (jeera). The addition of cumin to your rice dish may enhance its flavor and taste while also lowering blood pressure and blood sugar levels.
- To the water, you’ll use to boil the rice, add some coconut oil. Recent research has shown that cooking white rice with coconut oil increases the quantity of resistant starch present while reducing the calorie content of the dish.
- While the rice is cooking in your pressure cooker, add a couple of laungs. Additionally beneficial in controlling blood sugar, clove also has anti-inflammatory antioxidants.
You don’t necessarily have to stop eating rice if you enjoy it. Here, portion control is essential. You can occasionally treat yourself to a modest serving of steamed or boiled rice. However, before adding to your diet, you should speak with a nutritionist if you have diabetes or hypertension.
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.
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.
Specialty rice varieties include:
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.
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.
So there you have it – a simple guide on how to calculate cooked white rice calories 100g. By following these tips, you can easily calculate the calories in a serving of cooked white rice and make sure to burn them off during your next workout!
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