Boiled Rice: Calories, Nutrition and Health Benefits
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Perplexity The world's most staple carbohydrate—providing affordable, accessible energy for every health goal.
Quick Nutrition Facts
Per 100g (approximately 1/2 cup cooked)
| Nutrient | Amount |
|---|---|
| Calories | 130 kcal |
| Protein | 2.7g |
| Carbohydrates | 28g |
| Fiber | 0.4g |
| Sugars | 0.1g |
| Fat | 0.3g |
| Potassium | 55mg |
| Iron | 0.8mg |
| Magnesium | 12mg |
| B Vitamins | Thiamine, Niacin |
Macronutrient Breakdown
NUTRITIONIST INSIGHT
Boiled white rice is an easily digestible carbohydrate source ideal for post-workout recovery and digestive health. One 100g serving provides pure energy (28g carbs) with minimal fat or fiber. When paired with lentils (dal) or legumes, rice becomes a complete protein source, a cornerstone of traditional Indian nutrition.
Myth Busters
MYTH #1: White Rice Causes Weight Gain
TRUTH: White rice itself doesn't cause weight gain; portion size and pairing matter. A 100g serving (130 calories) is moderate; pair it with vegetables and lean protein to create balanced, satiating meals. The problem is oversized portions (2–3 cups), not the rice.
MYTH #2: All Rice Has the Same Nutritional Value
TRUTH: White rice (GI 64–72) and brown rice (GI 68) differ significantly in fiber (0.4g vs 3.5g per 100g). Brown rice provides sustained energy for weight loss and diabetes; white rice suits post-workout carb-loading. Choose based on your health goal and timing.
MYTH #3: Rice is Bad for Diabetics
TRUTH: Diabetics can safely eat rice in controlled portions. Research shows portions of 1/4 cup (50g) white rice paired with protein and vegetables produce minimal glucose spikes. Timing and food combinations matter more than avoiding rice entirely.
MYTH #4: White Rice Has No Nutrients
TRUTH: White rice is often enriched with iron, thiamine (B1), and niacin in many countries. Even plain white rice contains magnesium (12mg), potassium (55mg), and B vitamins. Pair with vegetables, legumes, and protein to create nutrient-dense meals.
MYTH #5: Rice Bloats Your Stomach
TRUTH: Plain boiled rice is one of the most digestible carbohydrates, especially for people with sensitive digestion or IBS. The bloating often comes from eating too much at once or from high-fat gravies (ghee, oil) added to rice, not from rice itself.
MYTH #6: You Can't Eat Rice on a Low-Carb Diet
TRUTH: Low-carb doesn't mean zero carbs. A 50g portion (half cup) of cooked white rice provides only 14g carbs—manageable within a 20–50g daily carb limit. Alternatively, cauliflower rice offers the same eating experience with 5g carbs per cup.
NutriScore by Health Goals
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| Weight Loss |  | 130 calories per 100g; high GI (72); low fiber (0.4g). Limit portions to 1/2 cup (100g); pair with vegetables and protein; avoid white rice at dinner. |
| Muscle Gain |  | Perfect post-workout carbs (28g per 100g) for glycogen replenishment. 2.7g protein; pair with 20–30g additional protein. Serve within 30 minutes of training. |
| Diabetes Management | | High GI (72) and low fiber (0.4g) cause rapid glucose spikes. Consume 1/4 cup (50g) portions with protein and vegetables. |
| PCOS Management |  | White rice's high GI and low fiber negatively impact insulin sensitivity. Choose brown rice instead (higher fiber, lower GI); limit portions to 1/3 cup. |
| Pregnancy Nutrition | | Easily digestible carbs provide energy for fetal development. Iron-fortified rice (when available) supports maternal blood volume expansion. 2.7g protein; combine with dal or legumes. |
| Viral/Flu Recovery |  | Plain boiled rice is the most gentle on recovering digestion; easily absorbed carbs provide energy without inflammation. Add salt for electrolyte replacement; pair with broth-based curries. |
PERSONALIZED NUTRITION
Track your meals with NutriScan for personalized NutriScores based on your specific health goals!
Blood Sugar Response to Rice
Understanding how white rice affects your blood glucose allows you to make strategic portion and pairing choices.
Typical Glucose Response Curve
*This chart shows typical blood glucose response for general healthy individuals. Individual responses may vary. Not medical advice.*
How to Flatten the Spike
- 🥬 Green vegetables first - Fiber slows carbohydrate absorption by 30%
- 🍗 Lean protein - Chicken, fish, paneer, or dal with rice stabilizes blood sugar
- 🥄 Ghee or olive oil - Healthy fats slow gastric emptying and glucose absorption
- 🥒 Yogurt or curd - Probiotics and protein create balanced meals
Eating vegetables first, then protein, then rice (the "meal order") can reduce glucose spike by 50%. This simple reordering is one of the most effective diabetes management strategies.
Cultural Significance
Rice is the staple food for over 3 billion people worldwide and holds deep cultural and spiritual significance, especially in Asia.
In India:
- Sacred grain in Hindu rituals; offered to deities as "Annam Brahma" (food is divine)
- 100+ varieties cultivated: Basmati, Jasmine, Sona Masoori, Kolam, Arhar
- Ayurveda classifies rice as balancing for all three doshas (pitta, vata, kapha)
- Essential in weddings, festivals, and daily prayers across all regions
- Parboiled rice (par-boiled once, then dried) retains more nutrients than white rice
Global Impact:
- 750+ million tons produced annually; feeds half the world's population
- Asia produces 90% of global rice supply
- Most efficient crop for converting water and soil to calories
- Rice husks and bran used for animal feed, biofuel, and ceramics (zero waste)
Compare & Substitute
White Rice vs Alternative Carb Sources (Per 100g Cooked)
| Nutrient | 🍚 White Rice | 🍞 Whole Wheat Bread | 🥔 Boiled Potato | 🍜 Brown Rice |
|---|---|---|---|---|
| Calories | 130 kcal | 265 kcal | 77 kcal | 111 kcal |
| Carbs | 28g | 49g | 17g | 23g |
| Fiber | 0.4g | 7g | 2.1g | 3.5g |
| Protein | 2.7g | 9g | 1.7g | 2.6g |
| Fat | 0.3g | 3.3g | 0.1g | 0.9g |
| Glycemic Index | 72 (high) | 71 (high) | 82 (very high) | 68 (medium) |
| Best For | Post-workout quick carbs | Sustained energy, fiber | Low-calorie filling | Weight loss, diabetes |
Frequently Asked Questions
Is white rice good for weight loss?
Yes, when portioned and paired correctly. 130 calories per 100g cooked is moderate; serve 1/2 cup instead of whole cups. The key is combining rice with vegetables (adds volume, fiber, nutrients) and lean protein (promotes satiety). Avoid white rice at dinner or on empty stomach for weight loss goals; instead, enjoy at lunch post-workout when carbs refill glycogen stores.
Can diabetics eat boiled rice?
Diabetics can eat white rice in controlled portions. White rice has a high glycemic index (GI 72); consume only 1/4 cup (50g) at a time; pair always with protein, vegetables, and healthy fat; and monitor individual blood sugar response. Eating vegetables first slows rice absorption by 30%. Brown rice is a better choice for daily consumption due to higher fiber.
How much protein is in white rice?
White boiled rice contains 2.7g protein per 100g, making it a moderate carbohydrate source. To create a complete protein meal, combine rice with legumes (dal, beans, chickpeas) or lean meat. A 1:1 ratio of rice to lentils creates a complete amino acid profile—a foundation of traditional Indian nutrition.
Is white rice or brown rice healthier?
Both are useful; choose based on your goal. Brown rice has 3.5g fiber (vs 0.4g white), lower GI (68 vs 72), and more micronutrients, making it superior for weight loss and diabetes. White rice is easier to digest, perfect for post-workout carb-loading and recovery from illness. For general health, brown rice is the daily choice; white rice suits specific timing.
When is the best time to eat rice?
Post-workout (within 30 minutes of training) with protein for rapid glycogen replenishment and muscle recovery. At lunch with vegetables and protein for sustained afternoon energy. Avoid large rice servings at dinner for weight loss; if eating at dinner, keep portions to 1/2 cup and add extra vegetables. Avoid on empty stomach for diabetics.
Is rice good for pregnancy?
Yes, rice is excellent for pregnancy. Carbohydrates provide energy for maternal metabolism and fetal development (brain, tissues). Plain white rice is often easier to tolerate during morning sickness due to mild flavor. Iron-fortified rice (when available) supports expanded blood volume. Combine rice with dal (lentils) for complete protein; serve 1/2 cup per meal with vegetables.
