Boiled Rice Nutrition Facts

Additional Information

Rice is a staple food consumed by millions of people around the world. Among its various forms, cooked rice is a popular choice due to its versatility and ease of preparation. In this expert article, we explore the nutritional profile of cooked rice, highlighting its characteristics, benefits and considerations for incorporating it into a balanced diet.

Characteristics of cooked rice:

Boiled rice is a grain-based product that undergoes a cooking process in boiling water. The grains absorb water, resulting in a softer texture and improved edibility. Here are the main characteristics of cooked rice:

1. Caloric content: One serving of cooked rice, which is equivalent to one cup (158 grams), contains about 205 calories. This moderate caloric content makes it an appropriate option for people who are trying to control their caloric intake.
2. Macronutrient Composition: Cooked rice is primarily carbohydrate, with 45 grams per serving. It also provides a modest amount of protein at 4.3 grams per serving. Fat is minimal, at 0.4 grams per serving.
3. Micronutrient content: Cooked rice is a source of essential minerals such as potassium, which helps maintain proper fluid balance and supports nerve function. It also contains trace amounts of vitamins A, C and calcium.

Benefits of cooked rice:

Incorporating cooked rice into your diet offers several benefits that contribute to overall health and well-being. Here are some notable benefits:

1. Energy source: Cooked rice is an excellent source of complex carbohydrates, providing sustained energy to fuel your daily activities. Its slow digestion rate helps maintain stable blood sugar levels and promotes satiety.
2. Nutrient Density: Although the nutrient content of cooked rice is moderate, it still contains essential minerals and vitamins. These micronutrients play a critical role in supporting various bodily functions, including maintaining healthy thyroid function and promoting strong connective tissue.
3. Dietary versatility: Boiled rice serves as a blank canvas for creating a variety of dishes. Its neutral flavor and soft texture make it a versatile ingredient that can be paired with vegetables, proteins or sauces, offering endless culinary possibilities.

Considerations and drawbacks:

While there are many benefits to cooked rice, there are some things to consider before adding it to your diet:

1. Lack of fiber: Boiled rice contains a minimal amount of fiber, just 0.6 grams per serving. If you want to increase your fiber intake, consider combining cooked rice with fiber-rich foods such as vegetables or legumes.
2. Processing methods: The nutritional value of cooked rice can be affected by the processing methods used. Some commercial cooked rice may undergo additional processing that can affect its nutritional value. Choosing minimally processed or whole grain varieties can help maximize nutritional benefits.
3. Individual health considerations: While cooked rice is generally considered a healthy food choice, it may not be appropriate for everyone. Individuals with specific dietary restrictions, such as those on low-carbohydrate or low-glycemic diets, should consider their individual needs and consult with a healthcare professional or registered dietitian.

Conclusion

Cooked rice is a convenient and versatile way to incorporate grains into your diet. Its moderate caloric content, carbohydrate richness, and nutrient profile make it a valuable addition to a balanced diet. Understanding the features, benefits, and considerations will help you make informed choices to realize the potential of cooked rice in promoting a healthy and varied diet.
Please note that the information provided in this article is for educational purposes only and should not replace personalized dietary advice from a healthcare professional or registered dietitian.
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As a high-carbohydrate food, cooked rice may not fit into a strict low-carbohydrate diet. However, with portion control and mindful inclusion, it can still be consumed in moderation. Individuals following a low-carbohydrate diet should consult a healthcare professional or registered dietitian for personalized guidance.

Are there alternatives to cooked rice for people who want more fiber?

If you are looking to increase your fiber intake, there are alternative grain options. Whole grains such as quinoa, brown rice, or wild rice typically provide more fiber than cooked rice. In addition, incorporating fiber-rich vegetables, legumes, and fruits into your meals can further increase fiber intake.