Rice Calories:Complete Nutritional Facts, Benefits, and Concerns

Rice Calories

Hello Rice lovers! In this article, I’m going to help you determine whether white rice calories are a healthy option or not, and you will come to know the nutritional facts of the variety of rice. As we all know, rice is a staple food in almost 100 countries, and there are so many varieties of rice. I think no one dislikes rice.

India is the second country in the production of rice next to china. Rice is a cereal grain that is starchy. And it is produced by a grass plant of the family ‘Poaceae.’ 

This cereal is a great source of many essential vitamins and minerals such as Vitamin B5 (pantothenic acid), Vitamin B3 (Niacin), Vitamin B1 (thiamine), and some minerals like Iron Copper, Selenium, Magnesium, and Folate. You can also cook this cereal using different recipes.

The need for steadiness during stocking and transport are the final factors of market accessibility and final consumption. In addition to rice calories, rice is also a superior source of many essential vitamins and nutrients but low in fat and fiber even though brown rice is encouraged as being ‘’healthier’’ because of the bioactive compounds present in it.

The minerals and vitamins are not present in white rice after polishing; white rice is more widely consumed than brown rice. White rice is consumed more because of different reasons, including cooking ease, yummiest taste, rice calories, and shelf life.

As far as we talk about glycemic index, polished rice has a higher glycemic load, and thus, the higher glycemic load may impact glucose hemostasis, but when these polished rice are mixed with other food like vegetables, it can be considered as a part of a ‘’healthy’’ plate.

As the population is increasing day by day, rice will remain the staple. However, it will be essential to encourage the intake of brown rice (whole grain) and to recognize ways to tackle the phytonutrients that are lost during the milling process. The Genetic diversity of rice is so rich, with thousands of varieties grown in the world. And at present, India is home to 6000 varieties. Until 1970, India had more than 110,000 varieties of rice.

These varieties were lost during Green Revolution with its emphasis on hybrid crops and monoculture. There are different colors of paddy rice, including brown, purple, red, and even black. The colorful varieties of rice appraise valuable for their benefits regarding health.

History of rice:

Historically, ten thousand years ago, rice was cultivated broadly in the river valleys of South and Southeast Asia. And it is believed that rice was originated in India. The evidence of rice cultivation in India has been plunged to 4000 years ahead with the discovery of this cereal grain (rice). India’s pre-eminent crop is rice also; rice is the staple food of the people of the eastern and southern regions of the country.

This cereal grain holds tremendous spiritual and ritual importance in India. According to the Indian tradition, rice is a meaningful symbol of wealth, auspiciousness, and fertility because of its life-sustaining properties. Rice is used in many rituals performed during different occasions and festivals.

White rice calories:

The rice that had its husk, germ, and bran removed by the milling process is considered white rice. This process alters the texture, appearance of rice and helps to prevent spoilage. It also extends its shelf-life and helps in easy digestion.

Nutritional facts of white rice:

Rice, white, long grains

Source include: USDA

Amount per 100 g 
Calories 130 
 % Daily value*
Total fat 0.3 g                0%
            0.1 g Saturated fat                 0%
            0.1 g polyunsaturated fat 
            0.1 g monounsaturated fat                
0 mg cholesterol                0%
1mg Sodium                0%
35 mg potassium                1%
28 g Total Carbs                9%
             0.4 g Dietary Fiber                1%
             0.1 g Sugar              
Vitamin A                0%
Vitamin C                0%
Calcium                1%
Cobalamin                0%
Vitamin B-6                5%
Magnesium               3%
Iron               1%
Vitamin D 
*The daily percent values are based on a 2000 rice calories diet. According to your calorie needs these values may be higher or lower. 

Nutritional facts and health benefits of rice:

Nutritional facts of rice:

Rice Calories

This nutritional information is provided by USDA for 186 grams of cooked, short-grain, enriched white rice.

  • Calories:    242                    
  • Fat:               0.4 g    
  • Sodium:     0 mg
  • Carbs:        53.4 g
  • Fiber:         0.6 g
  • Sugar:        0 g
  • Protein:      4.4 g


A single serving of white rice contains 53 grams of carbohydrates. Only a tiny amount of carbohydrates comes from fiber. The Maximum portion is from starch and a small amount of sugar.

As far as we talk about glycemic index, rice is estimated to have 73 glycemic indexes. At the same time, brown rice has a glycemic index to be about 68. As short grain rice has a higher glycemic index than medium-grain, long-grain, and brown rice.

Here I used the term ‘Glycemic Index’ some of you don’t know what is the glycemic index?

Let me elaborate: ‘It is the comparative ranking of carbohydrates in the foods according to their effect on the blood glucose level.

Rice Calories

Rice with bran attached is originally a whole grain. White rice is produced by a process called ‘pearling’ in which grain passes through a machine where it is rolled, and bran is ‘’pearled’’ off, leaving a white kernel intact. This process changes the whole gain into ‘refined grain’ or ‘processed grain.’ The method of pearling enhances the shelf-life of rice and lowers the cooking time.

Fat Content:

In rice grain, there is almost no fat content, as long as you prepare it without using butter, ghee, or oil.

Protein content:

1 cup-serving of white grain contains approximately 4 grams of protein and brown rice contains 5 grams in the same serving size.

Vitamins and minerals:

Rice can be a good source of vitamin b, including riboflavin, thiamin, and Niacin. Also, rice is a good source of iron. As far as we talk about minerals, rice is an excellent source of magnesium and manganese.

Comparatively, brown rice gives more vitamins than white rice. White rice contains magnesium and manganese, but brown rice also contains selenium, magnesium, and manganese. Selenium play a role in antioxidant processes also influences thyroid function.

Rice Calories

Health benefits of white rice:

There are so many benefits of consuming rice. Rice can be a part of your balanced diet depending on your choice that which variety of rice you are going to choose. If you choose brown, unprocessed rice, then it could be a part of your balanced diet. Health benefits come from the minerals and vitamins present in rice. I’m going to elaborate on some of the health benefits of minerals and vitamins present in rice.

Role of magnesium: (support bones, muscles, and nerve health)

In bones, magnesium is the structural component that abet in hundreds of enzymatic reactions involved in the coalescence of DNA and protein. Magnesium is also required for the proper conduction of nerves and contraction of muscles.

Improves the health of colon:

Resistant starch present in rice grain can lead to the generation of definite fatty acids that help the colon stay healthy. These fatty acids may help decrease the risk of colorectal cancer.

Lowers risk of heart disease:

Consumption of whole grains, including brown rice, is linked with decreased risk of heart diseases (Cardiovascular diseases). According to American Health Association:

Rice Calories

Rice Calories- For the people with celiac disease:

Rice grain is a natural gluten-free-grain. This grain is helpful for people who have celiac disease and for non-celiac sensitivity. Rice grain can be converted into noodles, flour, bread, and syrup. You can make different dishes from rice grain. You can also make rice into milk and used it as a non-dairy alternative for cow’s milk.

Read it: Gluten Free Chinese Food- Detailed Breakdown: Tips to Order

A Quick source of energy:

An athlete who does a lot of physical activity needs a lot of energy. So for a lot of energy, they prefer white rice instead of brown rice because white rice provides a lot of power in the form of carbohydrates. Athletes prefer white rice over brown rice because of its high-carb low fiber profile.

Give it a read: The Reason Athletes Eat White Rice Instead of Brown Rice

Brown Rice Calories:

Rice Calories

Brown rice is a high-fiber, nutritious food correlated with healthy eating. The bran layers of white rice are typically stripped and are retained in brown rice. Brown rice contains beneficial phytochemicals like essential amino acids, vitamins, fiber, flavonoids, and phytic acid.

The primary source of these nutrients is carbohydrates that are the major macro-nutrient. So many people avoid eating brown rice because they are following low-carb fad diets.

One thing that is misunderstood is the nutritional values of carbohydrates in brown rice. Brown rice is a whole grain that contains vitamins, minerals, fiber. Brown rice is an excellent source of slow-release energy to maintain optimal body function throughout the day. Brown rice is a low-fat food. It has a minimum amount of sugar and has a good amount of protein. Studies prove that consumption of brown rice can reduce the risk of chronic diseases.

Let me discuss more about Brown Rice calories:

Nutritional facts of brown rice:

Rice, Brown, long-grain.

Source include: USDA

Amount per         100g 
Calories                 111 
 % Daily value*
0.9 gram Total fat1 %
                         0.2 g Saturated fat1 %
                         0.3 g polyunsaturated fat 
                         0.3 g monounsaturated fat 
Cholesterol          0 mg 0%
Sodium                 5 mg 0%
Potassium            43 mg 1%
Carbohydrates    23 g 7%
                        1.8 g Dietary fiber 7%
                        0.4 g sugar 
Protein  2.6 g  5%
Vitamin A  0%
Vitamin C  0%
Calcium  1%
Iron  2%
Vitamin D  0%
Vitamin B-6  5%
Cobalamin   0%
Magnesium   10%
*Daily percent values are based on a diet of 2000 calories. Their values may be higher or low depending upon calorie needs. 


Per serving of brown rice contains over 45 grams of complex carbohydrates, 3.5 grams of fiber, and some amount of sugar (trance amount). Complex carbohydrates are more nutritious than simple carbohydrates as complex carbohydrates contain fiber and other nutrients.

Brown rice has high fiber content, and because of its high fiber content, brown rice digest slower in the body and provides energy to the body for a longer time. As far as we talk about glycemic index, brown rice has a medium glycemic index ranging from 64 to 72, according to data provided by American Diabetes Association. Some brands have a higher glycemic index of brown rice, but still, brown rice is recommended by ADA.

Fat content:

Per gram serving of brown rice has trace amounts of mono and polyunsaturated fats, i.e., only 1.2 g per serving. Unsaturated fats come from a plant source and fatty fish that is why these fat are considered as a healthy source.

American Heart Association suggests that 25-35% of daily calories come from unsaturated fat. If you want a fat-free dish, then do not use oil or butter.


Per 1 cup cooked serving of brown rice contain 4 grams of protein. Protein is of two types. One is complete and the other is incomplete. Brown rice has incomplete protein like other grains so it lacks some amino acids to make it a complete protein.

According to the U.S. Department of agriculture, it is suggested that 10-35% of total daily calories come from protein for women and adult men.

Health benefits of Brown rice:

As we all know, brown rice is a famous gluten-free whole grain option for people who have celiac disease, diagnosed with wheat sensitivity, or non-celiac gluten sensitivity. The phytochemicals present in it play an essential role in disease prevention.

The antioxidants, fiber, and other chemical compounds present in the bran layer of brown rice have many health benefits. Some of them are given below:

  1. Improved Heart Health
  2. Reduced risk of cancer
  3. Helps in Weight loss
  4. Helps in Decreased Inflammation
  5. Helps in reducing cholesterol level
  6. Reduced risk of Diabetes

Fried Rice Calories:

Rice Calories

Fried rice is a special dish of rice mixed with vegetables, eggs, meat, or seafood. The vegetables and other ingredients mixed in fried rice make it a healthy dish full of vitamins and nutrients. You can eat fried rice with any other dish like Manchurian.

Rice is a classic food and a classic side dish that has a place in a healthy diet. One thing to keep in mind that fried rice is high in carbohydrates. According to USDA, a single cup of cooked fried rice contains 37 grams of carbohydrates. But today, where there are thousands of recipes of products, there are some low-carb alternatives to rice that are healthy, nutritious, delicious, and these recipes won’t leave your stomach grunting.

If you are looking for some instant and healthy recipes of rice, including Biryani, fried rice, vegetable rice, and many more dishes of rice, visit this YouTube channel to see recipes.

Let me discuss more about Fried Rice calories:

Nutritional facts of fried rice:

Source include: USDA

Amount per 100 grams 
Calories         163 
                % Daily value*
2.3 gram Total Fat 3 %
                Saturated fat                     0.5 g 2 %
                Polyunsaturated fat         0.9 g 
                Monounsaturated fat      0.6 g 
                Regulation of Trans fat    0 g 
23 g Cholesterol 7   %
396 mg Sodium16 %
88 mg Potassium2   %
31 g Total Carbohydrates                                              10  %
                 1.1 g Dietary fiber                                               4   %
                  0.4 g sugar 
4.7 g protein                                                9 %
Vitamins & Minerals 
             Vitamin A                                                0 %
             Vitamin C                                                0 %
             Calcium1 %
              Iron                                                3 %
              Vitamin D1 %
              Vitamin B-6                                                 0 %
              Cobalamin                                                 0 %
              Magnesium                                                 2 %
*Daily percent values are based on diet plan of 2000 calories. These values can be lower or higher depend on the calorie needs. 

Basmati Rice Calories:

Rice Calories

Basmati rice in its whole grain form can be a part of your healthy diet. As compared to regular long-grain rice, it is claimed that basmati rice calories are comparatively lower. When you are trying to lose weight significantly, to get rid of belly fat, it is a better choice because of the low glycemic index. You can consume basmati rice to maintain a healthy weight. Basmati rice contains three times more fiber and more protein than white rice.

Hello to the people who are working hard to lose weight.

Do you know, you can use basmati rice to reduce belly fat?

There is nothing more delicious and filling than a plate of rice for the people who grew up eating rice as a staple food. No matter how it is cooked, whether you add chicken in it or vegetables. If you want to lose weight and are a rice lover and can’t survive without eating rice, then rice, especially basmati rice, can be a great addition to your weight loss diet plan.

The rice diet was the famous diet to help people lose weight and manage health conditions. In 1939, the rice diet was developed. That was the ultra-low-fat meal plan to help you lose weight and treat patients with certain diseases such as diabetes, cardiovascular diseases (heart-related disorders), and high blood pressure. Basmati rice is naturally low in sodium and has no trans. Fat (cholesterol). Studies have shown that consuming white or brown rice can encourage healthier diets, leading to satiety (the increased feeling of fullness).

Do give it a read: Some household chores that will help you lose weight and flatten your tummy

How does basmati rice support weight loss:

As far as we talk about basmati rice, it seems to be a better option for the people who want to make them fit and healthy. It is claimed that basmati rice has lower calories compared to regular long-grain rice. Its lower glycemic index makes it a better choice for people trying to get rid of belly fat or maintain a healthy weight. The glycemic index of white rice is 79, where basmati rice has a glycemic index of 52, and brown rice has a glycemic index of 55.

The foods with low glycemic index digest slowly and give you a feeling of fullness for a longer time.

Do give it a read: The fast metabolism diet for weight loss.

Use of basmati rice in Rice diet for weight loss:

If you are following a rice diet, basmati rice can fit your weight loss meal plan well. You can use basmati rice for different dishes, including Biryani, pulao, and fried rice. The most important thing is the serving size. Just control your serving size and make healthy choices. You can achieve ideal body weight by overall following a healthy and balanced diet.

Disadvantages of eating rice- Variation of rice calories:

Where there are benefits of something, there must be some adverse effects. We have discussed earlier the many benefits of consuming rice; here, I’m going to discuss some negative effects of eating rice. One of the most common diseases that were noticed is FPIES (Food protein-induced enterocolitis syndrome).

Most babies and small children are affected by this condition. This disease is the inflammation of the small and large intestine. This is not a condition of allergy. Symptoms of this disease include gastrointestinal distress such as diarrhea, vomiting, severe conditions even shocks.

Rice can sometimes be adulterated with toxic heavy metals such as mercury, cadmium, arsenic, and lead. This problem is mainly found in tiny babies. That is why FDA (Food and drug administration) limits arsenic levels in infant cereal rice.


In short, I want to say choose wisely. Make healthy eating habits with respect to rice calories. Don’t overeat. Control your serving sizes. The advantage of developing healthy dietary choices and lifestyle patterns from early life leads positive impact on people’s nutrition and health throughout life and increase the productivity of individuals and nation.

Most of us believe that good nutrition and physical activity help us maintain a healthy weight. There are countless benefits of good food. Good nutrition helps in reducing the risk of some diseases such as cardiovascular diseases, strokes, diabetes, some cancers, and osteoporosis.

Try to make healthy choices, if young children learn to eat healthy foods and make healthy eating choices early on whether choosing the proper rice calories or even any other habits, they will be more likely to spend life with healthy eating behaviors in the whole life.

I hope this article will help you choose healthy options. At the end of this article, I will say “Don’t eat less, eat right’’.

Recent Posts