Chawal

Grain

Item Rating: 74/100

1 serving (100 grams) contains 130 calories, 2.7 grams of protein, 0.3 grams of fat, and 28.0 grams of carbohydrates.

Nutrition Information

1 cup (200g)

Calories		260
% Daily Value*
Total Fat		0.6 g	0%
	Saturated Fat	0.2 g	1%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		2 mg	0%
Total Carbohydrates		56 g	20%
	Dietary Fiber	0.8 g	2%
	Sugars	0 g
protein		5.4 g	10%
Vitamin D		0 mcg	0%
Calcium		20 mg	1%
Iron		0.4 mg	2%
Potassium		70 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

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 5 cal (2.2%)

Protein: 21 cal (8.6%)

Carbs: 224 cal (89.2%)

About Chawal

Chawal, commonly known as rice, is a staple food across many cultures, particularly in Asian, African, and Caribbean cuisines. Originating from the domestication of wild rice in China over 8,000 years ago, it has become a versatile grain integral to many dishes. Nutritionally, 100 grams of cooked white rice provides 130 calories, 2.7 grams of protein, 28 grams of carbohydrates, and minimal fat (0.3 grams). Although low in fiber (0.4 grams) and iron (0.2 mg), it serves as an excellent energy source thanks to its high carbohydrate content, making it a dietary mainstay in energy-demanding lifestyles. While white rice has a limited micronutrient profile, enriched or whole-grain varieties like brown rice contain higher fiber and vitamin levels, enhancing their nutritional value.

Health Benefits

• Provides a quick energy source due to its high carbohydrate content (28 grams per 100 grams).
• Low in fat (0.3 grams), making it suitable for low-fat diets and aiding heart health.
• Contains trace amounts of protein (2.7 grams per 100 grams), contributing to muscle repair and maintenance.

Dietary Considerations

Allergens: None known

Suitable for: Gluten-free diets, vegetarian diets, vegan diets

Not suitable for: Low-carb diets, ketogenic diets

Selection and Storage

Store uncooked rice in an airtight container in a cool, dry place to prevent spoilage or pest infestation. Cooked rice should be refrigerated within 1-2 hours and consumed within 3-4 days to prevent bacterial growth.

Common Questions About Chawal Nutrition

Is Chawal high in protein?

Chawal, or plain cooked white rice, contains 2.7 grams of protein per 100 grams, which is relatively low compared to protein-rich foods such as chicken or legumes. It is not considered a significant source of protein in the diet.

Can I eat Chawal on a keto diet?

Chawal is not compatible with a keto diet due to its high carbohydrate content, providing 28 grams of carbs per 100 grams. Keto diets typically require very low carbohydrate intake, usually under 20-50 grams a day.

What are the health benefits and concerns of eating Chawal?

Chawal is a good energy source because of its carbohydrate content, and it is naturally low in fat and sodium, making it heart-healthy when consumed in moderation. However, the fiber content is low (0.4 grams per 100 grams), and excessive consumption may contribute to blood sugar spikes, especially for people with diabetes.

What is a recommended serving size for Chawal?

A typical serving size of Chawal is about one cup, which approximately weighs 200 grams and contains around 260 calories. Portion control is important, especially for people monitoring carbohydrate or calorie intake.

How does Chawal compare to brown rice nutritionally?

Compared to white Chawal, brown rice contains more fiber (about 1.6 grams per 100 grams) and essential nutrients like magnesium and B vitamins. Brown rice is generally a better option for sustained energy and digestive health, while white rice may be preferred for faster digestion and a lighter flavor.

Data Sources & Scientific References