Riso

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 Riso

Riso, the Italian word for rice, is a versatile grain that is a staple in many cuisines globally, especially Italian cooking where it is used in risottos and soups. Originating from Asia, rice is cultivated in diverse varieties such as Arborio, Carnaroli, and jasmine, offering a neutral taste that pairs well with bold flavors. Nutritionally, a 100g serving of cooked white rice contains 130 calories, 2.7g protein, 28g carbohydrates, and very minimal fat (0.3g). It is rich in carbohydrates for energy, has a trace amount of fiber, calcium, and iron, but lacks significant vitamins such as C and D. Rice is gluten-free and a convenient source of energy, making it suitable for many diets.

Health Benefits

• Provides sustained energy due to its high carbohydrate content (28g per 100g).
• Supports bone health with trace calcium (10mg per serving).
• Aids in oxygen transportation as it contains small amounts of iron (0.2mg per serving).

Dietary Considerations

Allergens: None known

Suitable for: Gluten-free diets, low-fat diets, vegetarian diets

Not suitable for: Low-carb diets, high-fiber specific diets

Selection and Storage

Store uncooked rice in an airtight container in a cool, dry place. Once cooked, refrigerate within two hours and consume within 3-5 days.

Common Questions About Riso Nutrition

Is riso high in protein?

Riso contains 2.7 grams of protein per 100 grams, making it a relatively low-protein food compared to alternatives like quinoa or lentils. While it's not a significant source of protein, it can complement other protein-rich foods in your meal.

Can I eat riso on a keto diet?

Riso is not suitable for a keto diet as it is high in carbohydrates, with 28 grams per 100 grams. Keto diets typically require low-carb foods, making riso incompatible with this dietary approach.

What are the health benefits and concerns of eating riso?

Riso is low in fat and sodium, making it heart-friendly, and it provides easily digestible energy due to its carbohydrate content. However, it has minimal fiber (0.4 grams per 100 grams), which may not be ideal for those seeking higher-fiber foods for digestive health.

What is a recommended serving size for riso?

A standard serving size for riso is about 1/2 cup cooked, which is approximately 100 grams. This portion delivers 130 calories and a moderate amount of carbohydrates, suitable as a side dish or as part of a balanced meal.

How does riso compare to quinoa in terms of nutrition?

Riso has more carbohydrates (28g vs. 21g per 100g) and fewer protein (2.7g vs. 4g per 100g) compared to quinoa. Quinoa also contains more fiber and provides essential nutrients like magnesium and iron, making it a more nutrient-dense alternative to riso.

Data Sources & Scientific References

1. Nutritional Benefits of Rice and Human Health: A Review

   Journal of Nutrition and Food Sciences

   A peer-reviewed article exploring rice's nutritional composition, its health benefits, and its significance in diets globally.

   View source →
2. Dietary Guidelines for Americans, 2020-2025: Grains

   U.S. Department of Health and Human Services

   Discusses the role of grains, including rice, in a balanced diet as part of the Dietary Guidelines for Americans.

   View source →