Steam rice

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 Steam rice

Steamed rice is a staple food originating from Asia with a history spanning thousands of years, prominently featured in cuisines such as Chinese, Japanese, Indian, and Thai. Made by cooking rice grains with water using steam, it is a simple, low-fat source of carbohydrates and energy. Depending on the type (white, brown, or basmati), the nutritional profile varies slightly. White rice primarily provides carbohydrates while brown rice is richer in fiber, vitamins, and minerals like manganese, selenium, and B vitamins. Each cooked cup of white rice contains approximately 205 calories, 4 grams of protein, and negligible fat, while brown rice has slightly higher fiber and nutrient content, promoting better health outcomes.

Health Benefits

• Provides an excellent source of energy due to its high carbohydrate content, crucial for physical activity and brain function.
• Supports digestive health when consuming brown rice due to its higher dietary fiber content, aiding in regulating bowel movements.
• Provides essential B vitamins, such as thiamine and niacin, which are important for energy metabolism and maintaining nerve function.

Dietary Considerations

Allergens: None known

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

Not suitable for: Low-carb

Selection and Storage

Store uncooked rice in an airtight container in a cool, dry place. Once cooked, refrigerate steamed rice within two hours and consume within 3-4 days to prevent bacterial growth.

Common Questions About Steam rice Nutrition

What is the nutritional content of steamed rice?

A 1-cup serving of steamed white rice contains approximately 200 calories, 4 grams of protein, less than 1 gram of fat, and 45 grams of carbohydrates. It is also a source of small amounts of vitamins like B6 and minerals like manganese and selenium, but it lacks significant fiber compared to whole grains.

Is steamed rice suitable for a keto diet?

Steamed rice is not suitable for a keto diet due to its high carbohydrate content. With 45 grams of carbs per serving, it would quickly exceed the daily carb allowance typically required to stay in ketosis.

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

Steamed rice can be a good source of energy and is easy to digest, making it suitable for sensitive stomachs. However, white rice has a high glycemic index and can cause spikes in blood sugar, which may be a concern for individuals with diabetes or those managing blood sugar levels. Choosing brown rice instead can offer added fiber and nutrients.

What is a healthy portion size for steamed rice?

A typical serving size is 1/2 to 1 cup of steamed rice, depending on caloric needs and activity levels. For balanced meals, pair it with protein, vegetables, and healthy fats to ensure adequate nutrient intake.

How does steamed rice compare to brown rice nutritionally?

Steamed white rice has less fiber and fewer micronutrients compared to steamed brown rice, which retains the bran and germ layers. For example, brown rice has about 3.5 grams of fiber per cup compared to less than 1 gram in white rice, along with higher levels of magnesium and B vitamins.

Data Sources & Scientific References