Calories in 100 grams of white rice: nutrients, benefits

White rice is one of the staple foods not only in India, but also in some of the major parts of South-East Asia. White rice is often considered as one of the greatest sources of macro-nutrients like carbohydrates, which will help you to get enough energy throughout the day. Many experts often claim that the nutritional content of white rice is essential for staying on top of your dietary goals.

So, this article will help you understand the number of calories present in 100 grams of white rice, the list of nutritional components that are present in this rice, the health benefits that you can derive from this amount of white rice, and other details.

Calorie content in 100 grams of white rice:

There are certain factors on which the net calorie content of white rice can depend, some of which may be listed here as follows:

 The portion size of your total white rice intake

 The way the rice is cooked

 Foods you are having with your rice (the side dish)

 The amount of oil or butter used while making the rice

 The ingredients used while cooking the rice.

But on an average, the calorie content in 1 cup of cooked white rice, weighing around 100 grams, can range between 130 to 135 calories approximately.

Uncooked white rice on the other hand is comparatively higher in calorie content. This is because uncooked white rice is higher in carbohydrate content, and therefore the overall calorie content in 100 grams of uncooked white rice can be around 350 to 365 calories.

The nutritional components in 100 grams of white rice:

There are certain major macro-nutrients that can be found in 100 grams of white rice. So here we have a detailed list of the approximate amounts of nutrients that are present in 100 grams of white rice:

Nutrient Amount per 100g (Cooked)

Total Carbohydrates 28.2 g

Dietary Fiber 0.4 g

Sugars 0.05 g

Protein 2.7 g

Total Fat 0.3 g

From the list, it is quite obvious that you are less likely to get micro-nutrients from white rice.

Which doctor to consult before having 100 grams of white rice to your diet?

Having cooked white rice is not only comforting, having rice is often considered quite healthy as well. You may therefore consult with a registered nutritionist expert or a dietitian. This is because, consulting a specialist will be able to get an idea about the ingredients to add while cooking rice, the portion size, and so on.

Final Thoughts:

White rice is one of the most widely consumed foods that can help you to stay full and gain a lot of energy from it. Having rice can also provide health benefits such as improving heart health, digestion, being rich in nutrients and free from gluten. But, you must also take expert opinion before adding this to your daily diet.