Rijst

Grain

Item Rating: 74/100

1 serving (100 grams) contains 130 calories, 2.7 grams of protein, 0.3 grams of fat, and 28.0 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 g	20%
	Dietary Fiber	0.8 g	2%
	Sugars	0 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 (2.2%)

Protein: 21 cal (8.6%)

Carbs: 224 cal (89.2%)

About Rijst

Rijst, known as rice in English, is a staple crop originating from Asia, particularly known in Chinese, Indian, Japanese, and Southeast Asian cuisines. Globally consumed, it serves as a versatile base for various dishes. Rijst is primarily composed of carbohydrates, offering 130 calories, 28g of carbohydrates, 2.7g of protein, and 0.3g of fat per 100g of cooked white rice, making it a valuable energy source. While its micronutrient profile is modest, enriched or brown rice varieties may provide additional fiber, vitamins, and minerals. The grain can vary in texture and flavor depending on type, ranging from long-grain jasmine and basmati to short-grain varieties used in sushi and risotto. Rijst's low fat content and simplicity make it a common choice in balanced diets.

Health Benefits

• Provides a quick source of energy due to its high carbohydrate content (28g per 100g).
• Low in fat (0.3g per 100g) and cholesterol, making it heart-healthy when paired with appropriate toppings.
• Contains a small yet healthful amount of iron (0.2mg per 100g), contributing to oxygen transport in the blood.

Dietary Considerations

Allergens: None known

Suitable for: Gluten-free diets, vegetarian diets, vegan diets

Not suitable for: Low-carb diets, ketogenic diets

Selection and Storage

Store uncooked rijst in a cool, dry place in an airtight container to maintain freshness. Cooked rice should be refrigerated within 2 hours of preparation and consumed within 4 days to prevent spoilage.

Common Questions About Rijst Nutrition

Is rijst high in protein?

Rijst (rice) is not considered high in protein, as it contains only 2.7 grams of protein per 100-gram serving of cooked rice. While it can contribute to your protein intake, you may need to pair it with protein-rich foods like beans or meats for a balanced meal.

Can I eat rijst on a keto diet?

Rijst is not suitable for a keto diet due to its high carbohydrate content. A 100-gram serving of cooked rice contains 28 grams of carbs, which is significantly higher than the daily carb limit for keto, typically around 20-50 grams.

What are the health benefits or concerns of eating rijst?

Rijst is a good source of quick energy due to its high carbohydrate content and is low in fat (0.3 grams per serving). However, it also has minimal fiber and can cause rapid spikes in blood sugar levels, making it a less ideal choice for individuals managing diabetes or looking for sustained energy.

How much rijst should I eat per serving?

A standard serving of cooked rijst is typically around 100-150 grams, which provides about 130-195 calories. Adjust portion sizes based on your dietary goals, but aim for smaller servings if you want to limit calories or carbohydrates.

How does rijst compare to quinoa in terms of nutrition?

Quinoa offers a more nutrient-dense profile compared to rijst. While 100 grams of quinoa contains about 120 calories and 4 grams of protein, it is also richer in fiber (2.8g vs. 0.4g in rijst) and provides essential minerals like magnesium. Rice, however, may be better suited for those looking for a simple carb source or lighter texture.

Data Sources & Scientific References