Cooked Rice: Calories, Nutrition and Health Benefits
The world's most consumed grain providing essential energy, versatility, and sustenance for billions across cultures and cuisines.
Quick Nutrition Facts
Per 100g Cooked White Rice
| Nutrient | Amount |
|---|---|
| Calories | 130 kcal |
| Protein | 2.7g |
| Carbohydrates | 28g |
| Fiber | 0.4g |
| Sugars | 0.1g |
| Fat | 0.3g |
| Iron | 0.2mg |
| Magnesium | 12mg |
| Phosphorus | 43mg |
| Folate | 58mcg |
Macronutrient Breakdown
NUTRITIONIST INSIGHT
White rice provides quick-digesting carbs ideal for post-workout recovery. Cooling and reheating increases resistant starch, which acts like fiber and reduces glycemic impact by 10-15%. For diabetes or weight loss, choose basmati or parboiled rice with lower GI.
Myth Busters
MYTH #1: White Rice Is Fattening
TRUTH: At 130 calories per 100g, rice is moderate in calories. Weight gain comes from excessive portions and high-calorie accompaniments (curries, fried foods). Portion control (1/2 to 1 cup cooked) and pairing with protein/vegetables prevents weight gain.
MYTH #2: Rice Has No Nutritional Value
TRUTH: Enriched white rice provides B vitamins (thiamin, niacin, folate) and minerals (iron, magnesium). While lower in fiber than brown rice, it's easily digestible and provides essential energy. Not all nutrition comes from fiber and protein.
MYTH #3: You Must Avoid Rice for Weight Loss
TRUTH: Many Asian populations with high rice consumption maintain healthy weights. The key is portion control, pairing with vegetables/protein, and choosing lower-GI varieties like basmati. Rice can support weight loss when eaten mindfully.
MYTH #4: Brown Rice Is Always Better
TRUTH: Brown rice has more fiber and nutrients but contains phytic acid that reduces mineral absorption. White rice is easier to digest, better for sensitive stomachs, and appropriate post-workout. Both have merit depending on needs.
MYTH #5: All White Rice Has the Same Glycemic Index
TRUTH: GI varies significantly by variety: short-grain (GI 89), regular white (GI 73), basmati (GI 58), parboiled (GI 38-47). Cooking method and cooling also affect GI. Choose wisely for blood sugar control.
MYTH #6: Rice Causes Diabetes
TRUTH: High intake (≥450g daily) increases diabetes risk, but moderate consumption (150-300g) is not associated with diabetes. The issue is excessive refined carbs overall, not rice specifically. Asian populations eating rice with vegetables and protein show lower diabetes rates than Western high-sugar diets.
NutriScore by Health Goals
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| Weight Loss |  | 130 calories per 100g is moderate. Limit to 1/2 cup cooked portions, pair with protein and vegetables. |
| Muscle Gain |  | Excellent post-workout carbs (28g) for glycogen replenishment. Pairs well with protein for muscle recovery. |
| Diabetes Management |  | High GI (73) spikes blood sugar. Choose basmati (GI 58) or parboiled rice, limit to 1/4 cup, pair with protein/fiber. |
| PCOS Management | | High glycemic load affects insulin sensitivity. Choose brown or basmati rice, limit to 1/2 cup, avoid white rice. |
| Pregnancy Nutrition | | Provides folate (58mcg), safe energy source, easy to digest for morning sickness. Enriched varieties provide essential B vitamins for fetal growth. |
| Viral/Flu Recovery |  | Easy to digest, gentle on stomach, quick energy, well-tolerated during illness, culturally comforting. |
PERSONALIZED NUTRITION
Track your meals with NutriScan for personalized NutriScores based on your specific health goals!
Blood Sugar Response to Cooked Rice
Understanding how white rice affects blood glucose helps with portion control and meal pairing strategies.
Typical Glucose Response Curve
*This chart shows typical blood glucose response for healthy individuals eating white rice. Individual responses vary. Not medical advice.*
How to Reduce the Spike
Pairing rice with protein and fiber significantly reduces glycemic impact and stabilizes blood sugar:
- 🍗 Grilled chicken or fish - Slows carb absorption, adds protein
- 🥦 Broccoli or mixed vegetables - Fiber buffers glucose spike
- 🥚 Boiled eggs - Complete protein, healthy fats
- 🥗 Dal (lentils) - Protein, fiber, and traditional pairing
- 🥑 Healthy fats (ghee, olive oil) - Reduces GI by 20-30%
Cooling trick: Cook rice, refrigerate overnight, then reheat. This creates resistant starch that acts like fiber, reducing GI by 10-15% and improving gut health.
Cultural Significance
Rice has been cultivated for over 10,000 years and feeds more than half of the world's population daily.
In India:
- Staple grain across all regions with unique varieties (Basmati, Sona Masuri, Kolam)
- Sacred in Hindu culture: offered to deities, essential in ceremonies
- Ayurveda considers rice "sattvic" (pure, harmonious) and easiest to digest
- Traditional wisdom pairs rice with dal for complete protein
- Regional variations: biryani, pulao, idli, dosa, khichdi
Global Impact:
- 3.5 billion people depend on rice for 20%+ of daily calories
- 90% of world's rice consumed in Asia
- Over 40,000 rice varieties cultivated worldwide
- $200+ billion global rice industry
- Climate resilience: grows in diverse conditions from mountains to wetlands
Compare & Substitute
White Rice vs Similar Grains (Per 100g Cooked)
| Nutrient | 🍚 White Rice | 🍚 Brown Rice | 🌾 Quinoa | 🥔 Potato |
|---|---|---|---|---|
| Calories | 130 kcal | 112 kcal | 120 kcal | 87 kcal |
| Carbs | 28g | 24g | 21g | 20g |
| Fiber | 0.4g | 1.8g | 2.8g | 1.8g |
| Protein | 2.7g | 2.6g | 4.4g | 2g |
| Fat | 0.3g | 0.9g | 1.9g | 0.1g |
| Iron | 0.2mg | 0.4mg | 1.5mg | 0.8mg |
| Magnesium | 12mg | 43mg | 64mg | 23mg |
| GI | 73 | 55 | 53 | 78 |
| Best For | Quick energy, post-workout, easy digestion | Diabetes, weight loss, higher fiber | Complete protein, nutrients, gluten-free | Very low calorie, vitamin C |
Frequently Asked Questions
Is white rice good for weight loss?
White rice can support weight loss when eaten in controlled portions. At 130 calories per 100g (about 200 calories per cup cooked), it's moderate in energy density. The key is portion control and meal composition.
Weight loss strategies: Limit to 1/2 to 1 cup cooked per meal; pair with lean protein (chicken, fish, tofu) and vegetables; choose basmati rice (lower GI); cool and reheat to increase resistant starch; avoid high-calorie curries and fried accompaniments.
Many Asian populations maintain healthy weights with regular rice consumption through mindful portions and balanced meals.
Can diabetics eat white rice?
Diabetics should limit white rice due to its high glycemic index (73). However, it doesn't need to be completely avoided with smart strategies.
Diabetes-friendly tips: Choose basmati rice (GI 58) or parboiled rice (GI 38-47); limit to 1/4 to 1/2 cup cooked; always pair with protein (dal, chicken) and fiber-rich vegetables; add vinegar or lemon to rice (reduces GI by 20-30%); cook, cool overnight, then reheat for resistant starch; monitor blood sugar 2 hours after eating.
Better alternative: Brown rice (GI 55) or cauliflower rice for very low-carb needs.
How many carbs are in cooked rice?
Cooked white rice contains 28g carbohydrates per 100g. Standard serving sizes:
- 1/2 cup cooked (79g): 22g carbs
- 1 cup cooked (158g): 45g carbs
- 1 serving bowl (200g): 56g carbs
For diabetes or low-carb diets, measure portions carefully. A typical restaurant serving is 1.5-2 cups (70-90g carbs), which can significantly spike blood sugar.
What are the main health benefits of rice?
Key Benefits:
- Quick Energy: 28g easily digestible carbs provide immediate energy
- Gluten-Free: Safe for celiac disease and gluten sensitivity
- Easy Digestion: Gentle on stomach, ideal during illness or digestive issues
- Post-Workout Recovery: Replenishes muscle glycogen efficiently
- B Vitamins (enriched): Folate, thiamin, niacin support metabolism
- Affordability: Cost-effective staple feeding billions globally
- Versatility: Base for countless dishes across all cuisines
Is brown rice healthier than white rice?
Yes, brown rice is generally healthier due to retention of bran and germ layers. It has 3x more fiber (1.8g vs 0.4g per 100g), lower glycemic index (55 vs 73), more vitamins and minerals, and 16% lower diabetes risk when replacing white rice.
However, white rice advantages: Easier to digest; better for sensitive stomachs; faster cooking; longer shelf life; preferred post-workout for rapid glycogen replenishment; no phytic acid (which can reduce mineral absorption in brown rice).
Recommendation: Brown rice for diabetes/weight loss; white rice for digestion issues/post-workout recovery.
Should I avoid white rice completely?
No need to completely avoid white rice. It can fit in a balanced diet with smart strategies:
Healthy rice habits: Control portions (1/2 to 1 cup cooked); choose lower-GI varieties (basmati, parboiled); pair with protein and fiber-rich vegetables; cool and reheat for resistant starch; limit high-GI accompaniments; balance with whole grains throughout the day.
Avoid only if: Severe insulin resistance or uncontrolled diabetes; very strict low-carb/keto diet; poor portion control habits.
Track your meals with NutriScan app to see how rice fits your personal nutrition goals and health markers.
What's the glycemic index of different rice types?
Glycemic Index by Rice Type:
- Short-grain white rice: GI 89 (high)
- Regular white rice: GI 73 (high)
- Basmati white rice: GI 58 (medium)
- Parboiled rice: GI 38-47 (low)
- Brown rice: GI 55 (medium)
- Wild rice: GI 57 (medium)
Factors affecting GI: Amylose content (higher amylose = lower GI); cooking method; cooling and reheating; adding fat, protein, or acid to the meal.
Best choices for diabetes: Parboiled > Basmati > Brown > Wild > Regular white rice.
How much rice should I eat per day?
General Guidelines:
- Weight loss: 1/2 to 1 cup cooked (100-150g) per day
- Weight maintenance: 1 to 1.5 cups cooked (150-200g) per day
- Muscle gain/active: 1.5 to 2 cups cooked (200-300g) per day
- Diabetes: 1/4 to 1/2 cup cooked (50-75g) per meal, max 1 cup daily
Warning: Consuming over 450g cooked rice daily increases diabetes risk. Balance with other whole grains, vegetables, and protein throughout the day.
