1 serving (200 grams) contains 250 calories, 6.0 grams of protein, 2.0 grams of fat, and 45.0 grams of carbohydrates.
Log this food in SnapCalorie
Nutrition Information
Calories |
294.1 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 2.4 g | 3% | |
| Saturated Fat | 0.6 g | 3% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 23.5 mg | 1% | |
| Total Carbohydrates | 52.9 g | 19% | |
| Dietary Fiber | 3.5 g | 12% | |
| Sugars | 2.4 g | ||
| protein | 7.1 g | 14% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 47.1 mg | 3% | |
| Iron | 1.8 mg | 10% | |
| Potassium | 235.3 mg | 5% | |
* 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 with broccoli
Rice with broccoli is a versatile dish popular in various cuisines worldwide, particularly in Asian and Western diets. Combining steamed rice and broccoli provides a balance of key macronutrients and micronutrients. Rice, a staple food rich in carbohydrates, primarily offers energy, while broccoli is a cruciferous vegetable loaded with fiber, vitamins C and K, and a host of antioxidants. White rice is a simpler carbohydrate option, while brown rice adds more fiber and B vitamins for an increased nutritional profile. This dish is low in fat and cholesterol, making it a wholesome side or main meal with simple, fresh ingredients.
Health Benefits
- Rich in vitamin C from broccoli, which supports immune health and skin repair.
- Provides dietary fiber, aiding digestion and promoting gut health.
- Contains antioxidants like sulforaphane in broccoli, which may help reduce inflammation and prevent cellular damage.
- Carbohydrates in rice provide quick and sustained energy for daily activities.
- Vitamin K in broccoli supports healthy bones and proper blood clotting.
Dietary Considerations
Selection and Storage
Store cooked rice and broccoli in an airtight container in the refrigerator for up to 3-4 days. Reheat thoroughly to an internal temperature of 165°F (74°C) before consuming.
Common Questions About Rice with broccoli Nutrition
Is Rice with Broccoli high in protein?
Rice with Broccoli is relatively low in protein. A single serving (1 cup) of white rice and steamed broccoli contains about 4-5 grams of protein, depending on preparation methods. Adding lean protein sources like chicken or tofu can help increase the overall protein content.
Can I eat Rice with Broccoli on a keto diet?
Rice is high in carbohydrates, with 1 cup of cooked white rice containing approximately 45 grams of carbs, making it unsuitable for a keto diet. Broccoli, however, is keto-friendly with only about 4 grams of net carbs per cup. Consider substituting rice with cauliflower rice for a keto-friendly alternative.
What are the health benefits of Rice with Broccoli?
Rice with Broccoli provides essential nutrients like dietary fiber, vitamins C and K, and folate from broccoli, along with quick energy from the carbohydrates in rice. Broccoli is rich in antioxidants supporting immune health, but rice is low in fiber unless opting for brown rice, which has more nutritional benefits.
What is a recommended serving size for Rice with Broccoli?
A standard serving size is about 1 cup of rice and 1 cup of steamed broccoli, totaling roughly 250-300 calories. This portion can be adjusted based on specific dietary needs and activity levels, with brown rice being recommended for higher fiber content.
How does Rice with Broccoli compare to Cauliflower Rice with Broccoli?
Cauliflower rice with broccoli is lower in calories and carbohydrates compared to traditional rice with broccoli. For example, 1 cup of cauliflower rice has around 25 calories and 5 grams of carbs, while white rice has about 200 calories and 45 grams of carbs per cup. This makes cauliflower rice a better option for low-carb diets.
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.
