Calories in 100 gm Boiled Rice - Nutritional Information

Rice is one of the most staple foods, not only in India, but also in some of the major of Asian countries (especially Southeast Asia). Though rice is not highly rich in nutrients, it is a major source of carbohydrates and other beneficial components. This article will help you to get a detailed account of some of the major types of nutritional components that are present in a bowl of 100 grams of rice, its calorie contents, the possible health benefits that you may get from rice, and other details.

Calorie content in 100 grams of rice:

Rice is usually a bit high in calorie content. But the net amounts of calories will always depend on how you are having your rice. For instance, a bowl of plain boiled rice will contain far less calories compared to fried rice of the same amount, as it is highly fried in vegetable or refined oil. Most of the calories in rice comes from the starch or carbs in rice.

Here are some other factors on which the calorie content of rice may vary in different cases:

 The number of calories in rice will depend on the following factors:

 The type of rice that you are consuming (white or brown rice, for example)

 The portion size of your rice

 The way you are cooking your rice.

On average, 100g of cooked white rice contains approximately 130-135 calories, mainly consisting of carbohydrates with low fat and protein. Cooked brown rice is slightly lower in calories, at around 112 kcal per 100g. The number of calories will be a bit lower in cooked rice. Otherwise, the average calorie content of 100 grams of cooked rice can range between 120 to 130 kcal.

Nutritional profile of 100 grams of rice:

Having cooked rice can provide you with enough amounts of nutrients that are required for your health and wellness. You may get the following nutritional components from a bowl of 100 grams of cooked white rice:

1. Carbohydrates:

A bowl of rice is quite high in carbohydrate content. In fact, if you are consuming 1 bowl of rice containing 100 grams of portion size, then you may be taking in 28 to 30 grams of carbohydrates. It is mostly due to this reason that many people consume rice to derive high levels of energy from the rich carbohydrate content in it.

2. Vitamins:

Apart from carbs, rice also contains certain vitamins, especially vitamin B complex. A bowl of 100 grams of rice may contain vitamin components such as Thiamine (Vitamin B1), Niacin (Vitamin B3), and Folate or folic acid (Vitamin B9). All these vitamins are highly essential for the following physiological functions:

 Supporting better metabolism and nerve functions

 Improve better cell division

 Keeps your skin healthy

 Helps in better digestion.

3. Minerals:

Apart from vitamins, rice can contain some amounts of minerals as well. Some of the most important minerals found in a bowl of 100 grams of rice may include magnesium, iron, and phosphorus. These nutrients are beneficial for the following reasons:

 Improve nerve functions and muscle health

 Keeps your heart healthy

 Helps in energy production and improving the health of bones

 Help in better blood circulation.

Health benefits of 100 grams of rice:

Here are some health benefits that you are likely to get from 100 grams of rice:

 Boosting your energy

 Better digestion

 Providing satiety.

Which doctor to consult before consuming rice?

Rice is overall a healthy and wholesome meal to be consumed, but you must have to based on their health conditions. So, before you start adding rice to your diet, it is important for you to know whether you can even have rice at all. For this, you need to consult a registered dietitian or a nutrition expert who will be able to tell you how much rice (in terms of portion size) you can have each day based on your calorie requirements, how to cook rice to make it healthy, and other necessary details.

You may also consult a diabetic expert before having rice if you have high blood glucose levels.

Final Thoughts:

Rice would always remain some of the most widely consumed foods in Indian households. Apart from being rich in carbs, rice can also contain vitamins and minerals, that help to provide certain health benefits such as healthy weight management, supporting better digestion, boosting immune system, and so on. But you must always consume rice in moderation.

Also Check: Calories in Biryani - Nutritional Information