Pressed rice

Grain

Item Rating: 76/100

1 serving (30 grams) contains 111 calories, 2.1 grams of protein, 0.3 grams of fat, and 24.0 grams of carbohydrates.

Nutrition Information

1 cup (150g)

Calories		555
% Daily Value*
Total Fat		1.5 g	1%
	Saturated Fat	0.3 g	1%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		7.5 mg	0%
Total Carbohydrates		120 g	43%
	Dietary Fiber	2.2 g	7%
	Sugars	0.8 g
protein		10.5 g	21%
Vitamin D		0 mcg	0%
Calcium		15 mg	1%
Iron		2.2 mg	12%
Potassium		75 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: 13 cal (2.5%)

Protein: 42 cal (7.8%)

Carbs: 480 cal (89.6%)

About Pressed rice

Pressed rice, also known as flattened rice or 'poha,' is rice that has been parboiled, rolled, and flattened into light, dry flakes. This staple food is widely consumed in South Asian cuisine, particularly in India, Nepal, and Bangladesh. It cooks quickly and is commonly used to prepare breakfast dishes or snacks. Nutritionally, pressed rice is a good source of carbohydrates, providing energy with low fat content. It is also moderate in protein and supplies small amounts of vital minerals like iron, magnesium, and potassium. In comparison to polished white rice, it retains more nutrients due to minimal processing, especially in red or brown pressed rice varieties that maintain some bran layer.

Health Benefits

• Rich source of carbohydrates, offering a quick energy boost, particularly beneficial for physically active individuals.
• Contains small amounts of iron, which supports oxygen transport in red blood cells and aids in combating fatigue.
• Low in dietary fat, making it suitable for those managing weight or looking to reduce saturated fat intake.

Dietary Considerations

Allergens: Contains None (unless cross-contamination with allergens occurs during processing)

Suitable for: Vegetarian, vegan, gluten-free

Not suitable for: Grain-free, low-carbohydrate diets

Selection and Storage

Store pressed rice in an airtight container in a cool, dry place to prevent moisture absorption. Rinse lightly before cooking to remove excess starch and debris.

Common Questions About Pressed rice Nutrition

Is pressed rice high in protein?

Pressed rice, also known as poha, contains about 2.6 grams of protein per 100 grams (raw). While it provides some protein, it is not considered a high-protein food and is better suited as a source of carbohydrates.

Can I eat pressed rice on a keto diet?

Pressed rice is not suitable for a keto diet as it is primarily composed of carbohydrates, providing around 77 grams of carbs per 100 grams. Its high carb content can quickly exceed the daily carb allowance for ketosis.

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

Pressed rice is easily digestible and a good source of quick energy, making it beneficial for those needing a light, easily digestible meal. However, it has a high glycemic index, so those with diabetes or seeking blood sugar stability should monitor their intake.

What is the recommended serving size for pressed rice?

A typical serving of cooked pressed rice is around 100-150 grams (approximately 1 cup), which provides about 130-200 calories. Pair it with vegetables, proteins, or healthy fats to create a more balanced meal.

How does pressed rice compare to regular rice in terms of nutrition?

Pressed rice is similar to regular rice but slightly lower in calories and requires no cooking, making it convenient. However, regular rice may retain slightly more fiber and nutrients depending on the variety (e.g., brown rice vs white pressed rice).

Data Sources & Scientific References