1 serving (158 grams) contains 205 calories, 4.3 grams of protein, 0.4 grams of fat, and 45.0 grams of carbohydrates.
Log this food in SnapCalorie
Nutrition Information
Calories |
306.0 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.6 g | 0% | |
| Saturated Fat | 0.1 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1.5 mg | 0% | |
| Total Carbohydrates | 67.2 g | 24% | |
| Dietary Fiber | 0.9 g | 3% | |
| Sugars | 0.1 g | ||
| protein | 6.4 g | 12% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 23.9 mg | 1% | |
| Iron | 2.2 mg | 12% | |
| Potassium | 82.1 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
Source of Calories
About Rice steamed
Rice is a staple food derived from the seeds of Oryza sativa (Asian rice) or Oryza glaberrima (African rice). It features prominently in various global cuisines, including Chinese, Indian, Japanese, and Middle Eastern dishes. Steamed rice is prepared by cooking rice in water or steam until tender, often without added oils or seasonings. Nutritionally, it is primarily a source of carbohydrates, providing energy, with variations like white rice and brown rice offering differing nutrient profiles. White rice is low in fiber but enriched with some vitamins, whereas brown rice retains its fibrous bran and germ, providing higher levels of magnesium, manganese, and selenium. Rice is also naturally free from gluten and low in fat, making it broadly versatile for many diets and cuisines.
Health Benefits
- Provides energy: Steamed rice is a rich source of complex carbohydrates, which are the body’s primary energy fuel.
- Supports heart health: Brown rice contains selenium (19% of the Daily Value per cup), which contributes to cardiovascular health.
- Aids digestion: The dietary fiber present in brown rice promotes digestive health and regularity.
- Rich in magnesium: Brown rice contains approximately 21% of the Daily Value for magnesium per cup, supporting muscle function and bone health.
Dietary Considerations
Selection and Storage
Store cooked rice in an airtight container in the refrigerator and consume within 3-4 days. Dry, uncooked rice should be kept in a cool, dry place in a sealed container to prevent moisture and pest contamination.
Common Questions About Rice steamed Nutrition
How many calories and nutrients are in steamed rice?
A one-cup serving of steamed white rice contains approximately 205 calories, 4.5 grams of protein, 0.4 grams of fat, and 45 grams of carbohydrates. It is low in fiber and minimally enriched with vitamins like B6, niacin, and iron (in enriched varieties). Brown rice offers slightly more fiber (about 3.5 grams) and contains higher levels of magnesium and antioxidants.
Can I eat steamed rice on a keto or low-carb diet?
Steamed rice is not suitable for a keto or low-carb diet, as it is high in carbohydrates. One cup of steamed white rice delivers roughly 45 grams of carbs, which exceeds the daily carb limit for most keto diets (typically 20-50 grams). Alternative options like cauliflower rice or shirataki rice may be better for low-carb dieters.
What are the health benefits and concerns of eating steamed rice?
Steamed rice can provide a quick source of energy due to its high carbohydrate content, making it ideal for athletes or those needing energy replenishment. However, white rice has a high glycemic index, which can spike blood sugar levels and pose concerns for individuals managing diabetes. Opting for brown rice offers more fiber and nutrients, which can improve digestion and provide long-lasting satiety.
How much steamed rice should I eat in one serving?
A standard serving for steamed rice is about 1/2 cup cooked (approximately 100 grams), which provides around 103 calories and 22.5 grams of carbohydrates. Portion sizes can be adjusted based on your dietary needs and calorie goals. For balanced meals, pair steamed rice with proteins, healthy fats, and fiber-rich vegetables.
How does steamed rice compare to other types of rice, like brown or wild rice?
Steamed white rice is lower in fiber and nutrients compared to brown or wild rice. Brown rice retains the bran and germ, offering higher levels of fiber (3-4 grams per cup) and essential minerals like magnesium. Wild rice, technically a grass seed, is even more nutrient-dense, with 6.5 grams of protein and 3 grams of fiber per cup cooked, making it a more nutritious yet lower-calorie alternative.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
