Greek rice

Side Dish

Item Rating: 69/100

1 serving (150 grams) contains 200 calories, 4.0 grams of protein, 3.0 grams of fat, and 40.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		317.5
% Daily Value*
Total Fat		4.8 g	6%
	Saturated Fat	0.8 g	4%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		476.2 mg	20%
Total Carbohydrates		63.5 g	23%
	Dietary Fiber	1.6 g	5%
	Sugars	1.6 g
protein		6.3 g	12%
Vitamin D		0 mcg	0%
Calcium		31.7 mg	2%
Iron		2.4 mg	13%
Potassium		127.0 mg	2%

* 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: 43 cal (13.4%)

Protein: 25 cal (7.8%)

Carbs: 254 cal (78.8%)

About Greek rice

Greek rice, commonly referred to as 'spanakorizo' when cooked with spinach or part of broader Mediterranean-style dishes, hails from Greece and is a staple often paired with herbs, lemon, and olive oil. This dish typically uses medium-grain white or brown rice, offering a versatile base rich in carbohydrates. Greek rice features a nutritional profile that includes complex carbohydrates for sustained energy alongside varying amounts of fiber, depending on the type of rice used. When prepared traditionally with vegetables like spinach, tomatoes, or herbs, it becomes a nutrient-dense dish incorporating vitamins A, C, and iron, making it a healthy side or main dish in Mediterranean cuisine.

Health Benefits

• Provides sustained energy due to its high carbohydrate content (45g per 1 cup cooked white rice).
• Supports healthy digestion with added fiber when made with brown rice or vegetables (3.5g fiber per cup cooked brown rice).
• Rich in antioxidants like vitamin C when paired with ingredients like lemon and spinach.

Dietary Considerations

Allergens: Contains none (in pure form)

Suitable for: Vegetarian, vegan, gluten-free

Not suitable for: Low-carb diets, ketogenic diets

Selection and Storage

Store cooked Greek rice in an airtight container in the refrigerator for up to 4 days. Reheat thoroughly or freeze portions for longer storage (up to 3 months).

Common Questions About Greek rice Nutrition

Is Greek rice high in protein?

Greek rice is not particularly high in protein compared to other foods. A 1-cup serving of cooked Greek rice typically contains around 4-5 grams of protein. It is primarily a source of carbohydrates rather than a protein-rich food.

Can I eat Greek rice on a keto diet?

Greek rice is not suitable for a keto diet as it is high in carbohydrates. A 1-cup serving of cooked Greek rice contains approximately 45 grams of carbs, which is far too high for maintaining the low-carb requirements of a ketogenic diet.

What are the health benefits or concerns of eating Greek rice?

Greek rice can provide a good source of energy due to its carbohydrate content, and it may also contain small amounts of vitamins like B6 and minerals such as magnesium. However, people who need to monitor their blood sugar levels should be cautious, as rice can have a high glycemic index depending on the preparation.

What is the recommended portion size for Greek rice?

A standard serving size for Greek rice is about 1 cup of cooked rice, which typically contains around 200 calories. To balance it with a healthy diet, pair it with lean proteins and plenty of vegetables.

How does Greek rice compare to other types of rice?

Greek rice, such as arborio or medium-grain varieties often used in Greek dishes, tends to be creamier and more starchy compared to long-grain rice like basmati or jasmine. Its texture makes it ideal for pilafs and stews, but it is similar in calorie and carbohydrate content to other white rice types.

Data Sources & Scientific References