Cooked white or brown rice

Grain

Item Rating: 73/100

1 serving (100 grams) contains 130 calories, 2.7 grams of protein, 0.3 grams of fat, and 28.2 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		56.4 g	20%
	Dietary Fiber	0.8 g	2%
	Sugars	0.2 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 (2.1%)

Protein: 21 cal (8.6%)

Carbs: 225 cal (89.3%)

About Cooked white or brown rice

Cooked white or brown rice is a staple food derived from rice grains native to Asia, specifically cultivated for thousands of years across countries like China, India, and Japan. It is a fundamental component in cuisines worldwide, such as Indian, Thai, and Japanese dishes. White rice offers a neutral flavor and softer texture, whereas brown rice retains the bran and germ layers, providing a nuttier taste and higher nutrient content. Nutritionally, white rice is primarily composed of carbohydrates and provides quick energy, while brown rice is richer in fiber, magnesium, and antioxidants. Both varieties are naturally low in fat and cholesterol, making them a versatile choice for balanced diets. Brown rice, in particular, boasts a lower glycemic index, supporting long-term health benefits for maintaining stable blood sugar levels.

Health Benefits

• Supports energy metabolism due to its high carbohydrate content (primarily in white rice).
• Improves digestive health with dietary fiber found in brown rice (2-3x more fiber than white rice).
• Rich in magnesium in brown rice, which contributes to bone health and muscle function.
• Contains antioxidants like selenium in brown rice, which support immune function and reduce oxidative stress.

Dietary Considerations

Allergens: None known

Suitable for: Vegan, vegetarian, gluten-free, low-fat, low-cholesterol

Not suitable for: Low-carb diets

Selection and Storage

Cooked rice should be stored in airtight containers in the refrigerator and consumed within 3-4 days. Ensure rice is cooled before storing to prevent bacterial growth.

Common Questions About Cooked white or brown rice Nutrition

What is the nutritional content of cooked white or brown rice?

Cooked white rice contains about 130 calories, 2.7 grams of protein, and 28.2 grams of carbohydrates per 1 cup serving, while cooked brown rice has approximately 218 calories, 5 grams of protein, and 45 grams of carbohydrates per 1 cup serving. Brown rice is also higher in fiber (3.5g per cup compared to 0.3g in white rice) and contains more vitamins and minerals like magnesium, phosphorus, and selenium.

Can I eat cooked white or brown rice on a keto diet?

Cooked white and brown rice are both high in carbohydrates, with white rice containing around 28 grams per cup and brown rice containing 45 grams per cup. Due to their high carb content, neither is suitable for a keto diet, which typically limits daily carb intake to under 20-50 grams.

What are the health benefits and concerns of eating cooked white or brown rice?

Brown rice offers health benefits due to its higher fiber content, which supports digestion and helps maintain healthy blood sugar levels. It is also considered a whole grain. White rice lacks fiber and has a higher glycemic index, which could lead to faster blood sugar spikes in some individuals. However, both can provide quick energy and moderate amounts of essential nutrients such as B vitamins.

What is the recommended serving size for cooked white or brown rice?

A standard serving size for cooked rice is 1/2 to 1 cup, depending on individual dietary needs. For balanced meals, it is often recommended to pair rice with protein, vegetables, and healthy fats to ensure proper nutrient balance.

How does cooked white rice compare to brown rice, and which one is healthier?

Brown rice is generally considered healthier as it retains the bran and germ, making it higher in fiber, vitamins, and minerals compared to white rice, which has been milled and stripped of these layers. Brown rice has a nuttier flavor and chewier texture, while white rice is more processed, softer, and quicker to cook. The choice depends on dietary preferences and health goals.

Data Sources & Scientific References