1 serving (100 grams) contains 111 calories, 2.6 grams of protein, 0.9 grams of fat, and 23.0 grams of carbohydrates.
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Nutrition Information
Calories |
222 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 1.8 g | 2% | |
| Saturated Fat | 0.4 g | 2% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 10 mg | 0% | |
| Total Carbohydrates | 46 g | 16% | |
| Dietary Fiber | 3.6 g | 12% | |
| Sugars | 0.4 g | ||
| protein | 5.2 g | 10% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 20 mg | 1% | |
| Iron | 0.8 mg | 4% | |
| Potassium | 86 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 whole grain rice
Boiled whole grain rice is a staple food derived from minimally processed rice grains that retain their bran layer. It originates primarily from Asia, where rice has been cultivated for thousands of years, and is now a dietary cornerstone in cuisines worldwide. Whole grain rice, such as brown or red rice, is considered nutritionally dense and provides energy primarily from complex carbohydrates with added benefits of fiber, vitamins, and minerals. A single cooked cup contains approximately 215 calories, 5 g of protein, 45 g of carbohydrates, 3.5 g of fiber, and is low in fat. It is also a source of manganese, magnesium, selenium, and B vitamins like niacin and thiamin. Its nutrient profile makes it an excellent choice for energy and digestive health.
Health Benefits
- Supports digestion due to 3.5 g of dietary fiber per cup, promoting gut health and regularity.
- Rich in manganese, providing 88% of the daily recommended intake per cup, essential for bone health and metabolism.
- Contains magnesium, promoting muscle function, heart health, and helping regulate blood pressure.
- Whole grain nutrients, including antioxidants, may reduce inflammation and support heart health.
- Low glycemic index aids in maintaining stable blood sugar levels, beneficial for diabetes management.
Dietary Considerations
Selection and Storage
Store boiled whole grain rice in an airtight container in the refrigerator for up to 4-5 days. Reheat thoroughly before consuming, or freeze it for longer storage, ensuring proper sealing to prevent freezer burn.
Common Questions About Boiled whole grain rice Nutrition
What is the nutritional content of boiled whole grain rice?
A one-cup serving (195g) of boiled whole grain rice contains about 216 calories, 5 grams of protein, 1.8 grams of fat, 44 grams of carbohydrates, and 3.5 grams of dietary fiber. It's also a source of vitamins and minerals, including magnesium (84 mg), phosphorus (162 mg), and small amounts of B vitamins.
Can I eat boiled whole grain rice on a keto or low-carb diet?
Boiled whole grain rice is not well-suited for keto or strict low-carb diets due to its high carbohydrate content—approximately 44 grams per one-cup serving. However, it can be included in moderate-carb or balanced diets if portioned carefully.
What are the health benefits of eating boiled whole grain rice?
Boiled whole grain rice is rich in fiber, which supports digestion and may help lower cholesterol levels. It also provides sustained energy from complex carbohydrates and essential nutrients like magnesium and selenium, which support overall metabolic and immune health. However, portion control is important to avoid excess calorie intake.
How much boiled whole grain rice should I eat per serving?
A standard serving size of boiled whole grain rice is about 1/2 to 1 cup (about 98-195 grams), depending on your dietary needs and activity level. For a balanced meal, pair it with lean proteins and vegetables.
How does boiled whole grain rice compare to white rice?
Boiled whole grain rice is higher in fiber, vitamins, and minerals compared to white rice, as it retains the bran and germ layers of the grain. While whole grain rice has a nuttier flavor and chewier texture, white rice is more processed, has a softer texture, and contains fewer nutrients.
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.
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.
