Cantonese rice

Lunch

Item Rating: 69/100

1 serving (200 grams) contains 250 calories, 8.0 grams of protein, 5.0 grams of fat, and 40.0 grams of carbohydrates.

Nutrition Information

1 cup (235.3g)

Calories		294.1
% Daily Value*
Total Fat		5.9 g	7%
	Saturated Fat	1.2 g	6%
	Polyunsaturated Fat	0 g
Cholesterol		35.3 mg	11%
Sodium		705.9 mg	30%
Total Carbohydrates		47.1 g	17%
	Dietary Fiber	2.4 g	8%
	Sugars	2.4 g
protein		9.4 g	18%
Vitamin D		0 mcg	0%
Calcium		23.5 mg	1%
Iron		1.8 mg	10%
Potassium		176.5 mg	3%

* 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

🍯 Low sugar

Source of Calories

Fat: 53 cal (19.0%)

Protein: 37 cal (13.5%)

Carbs: 188 cal (67.5%)

About Cantonese rice

Cantonese Rice is a Chinese staple dish originated from Guangdong province and is part of Cantonese cuisine, known for its balanced and flavorful approach. It typically features cooked white or jasmine rice stir-fried with a harmony of ingredients such as eggs, soy sauce, vegetables, and meat or seafood options like shrimp or chicken. Depending on the preparation, it can provide a balanced macro-nutrient profile with modest amounts of carbohydrates, proteins, and fats. Additional micronutrients vary based on the vegetables and proteins used; for instance, carrots can contribute vitamin A, and proteins may supply iron and zinc.

Health Benefits

• Rich in carbohydrates from rice, providing a quick and sustained energy source.
• Commonly includes eggs, which are high in vitamin B12 and essential for red blood cell formation.
• Vegetables like peas or carrots contribute dietary fiber, aiding in digestion and promoting gut health.

Dietary Considerations

Allergens: Contains soy (from soy sauce), eggs, shellfish (if shrimp is included), gluten (if using non-gluten-free soy sauce)

Suitable for: Omnivore diets, flexitarian diets

Not suitable for: Vegan diets (contains eggs/meat), gluten-sensitive diets (unless gluten-free soy sauce is used)

Selection and Storage

Store leftover Cantonese Rice in an airtight container in the refrigerator for up to 3 days. Ensure it is reheated thoroughly before consumption to reduce the risk of foodborne illness.

Common Questions About Cantonese rice Nutrition

What is the nutritional content of Cantonese rice?

Cantonese rice varies slightly depending on ingredients but typically contains around 200-250 calories, 4-6 grams of protein, 30-35 grams of carbohydrates, and 6-8 grams of fat per one-cup serving. It may also provide small amounts of vitamins like B6 and minerals such as manganese, depending on the vegetables and protein added.

Can I eat Cantonese rice on a low-carb or keto diet?

Cantonese rice is not suitable for a strict keto or low-carb diet as it is made with white rice, which is high in carbohydrates. One cup of Cantonese rice can easily exceed 30 grams of carbs, making it incompatible with the carb restrictions of these diets. A cauliflower rice substitute can be a keto-friendly alternative.

What are the health benefits and concerns of eating Cantonese rice?

Cantonese rice can provide energy and essential nutrients like fiber (from vegetables) and protein (when meat or tofu is added). However, it can also be high in sodium due to soy sauce or other seasonings, posing a concern for individuals monitoring their sodium intake. Using low-sodium soy sauce and adding more vegetables can make it healthier.

What is the recommended portion size for Cantonese rice?

A standard serving size of Cantonese rice is about one cup (150-200 grams). This portion is generally adequate for most people while leaving room for side dishes like lean protein or vegetables. Adjust portions based on your overall dietary requirements and activity level.

How does Cantonese rice compare to fried rice or plain white rice?

Cantonese rice is often lighter than traditional fried rice because it uses less oil and incorporates more vegetables and proteins. Compared to plain white rice, it is more flavor-rich and nutrient-dense due to added ingredients like eggs, seafood, or vegetables. However, it may have higher sodium depending on the seasonings used.

Data Sources & Scientific References