1 serving (163 grams) contains 210 calories, 4.4 grams of protein, 0.5 grams of fat, and 45.6 grams of carbohydrates.
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Nutrition Information
Calories |
210.3 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.5 g | 0% | |
| Saturated Fat | 0.1 g | 0% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 397.7 mg | 17% | |
| Total Carbohydrates | 45.6 g | 16% | |
| Dietary Fiber | 0.7 g | 2% | |
| Sugars | 0.1 g | ||
| protein | 4.4 g | 8% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 16.3 mg | 1% | |
| Iron | 1.9 mg | 10% | |
| Potassium | 57.0 mg | 1% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Boiled white rice
Boiled white rice is a staple food derived from polished rice grains, commonly used in cuisines worldwide, including Asian, Latin American, and African dishes. Originating from ancient China and India, white rice undergoes milling and polishing to remove the bran and germ, resulting in a softer texture and milder taste. A cup of cooked white rice (about 158 grams) provides approximately 205 calories, 4.3 grams of protein, 0.4 grams of fat, and 45 grams of carbohydrates. It is low in fiber but is often enriched with essential nutrients like iron, niacin (B3), and folic acid in fortified varieties, contributing to its nutritional value.
Health Benefits
- Provides quick energy due to its high carbohydrate content, essential for bodily functions and physical activity.
- Fortified with folic acid, which is crucial for cell division and preventing neural tube defects during pregnancy.
- Contains trace minerals like manganese, aiding in metabolic health and antioxidant protection.
Dietary Considerations
Selection and Storage
Store cooked rice in an airtight container in the refrigerator and consume within 3-4 days. Reheat thoroughly to avoid bacterial growth.
Common Questions About Boiled white rice Nutrition
Is boiled white rice high in protein?
Boiled white rice is not high in protein, providing only about 2-3 grams of protein per 100 grams (half a cup cooked). It is primarily a source of carbohydrates rather than protein and may need to be paired with high-protein foods for a well-rounded meal.
Can I eat boiled white rice on a keto or low-carb diet?
Boiled white rice is not suitable for keto or strict low-carb diets as it is high in carbohydrates, containing around 28 grams per 100 grams (half a cup cooked). If following these diets, alternatives like cauliflower rice or shirataki rice may be better options.
What are the health benefits and concerns of eating boiled white rice?
Boiled white rice is easy to digest and a good source of quick energy due to its high carbohydrate content. However, it is low in fiber, vitamins, and minerals compared to whole grains like brown rice. Additionally, overconsumption can contribute to blood sugar spikes, especially for those with diabetes.
What is the recommended serving size for boiled white rice?
A typical serving size of boiled white rice is 1/2 cup cooked, which is about 100-120 grams and provides roughly 120-150 calories. Portion sizes can vary depending on dietary needs and activity levels, but moderation is key due to its high carbohydrate content.
How does boiled white rice compare to brown rice?
Boiled white rice has a softer texture and milder flavor compared to brown rice, which is higher in fiber, vitamins, and minerals. While white rice is quicker to cook and easier to digest, brown rice is considered a healthier option due to its higher nutrient content and slower impact on blood sugar levels.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- USDA FoodData - Boiled white rice DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
