White indian rice

Grain

Item Rating: 73/100

1 serving (100 grams) contains 130 calories, 2.7 grams of protein, 0.3 grams of fat, and 28.2 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		56.4 g	20%
	Dietary Fiber	0.8 g	2%
	Sugars	0.2 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 (2.1%)

Protein: 21 cal (8.6%)

Carbs: 225 cal (89.3%)

About White indian rice

White Indian rice is a refined grain commonly used in Indian cuisine and across various Asian culinary traditions. Originating from regions like the Indo-Gangetic plains, it serves as a staple food, often paired with lentils, vegetables, or spices to create balanced dishes like biryani or khichdi. It primarily consists of carbohydrates and offers some protein with minimal fat. While the refining process reduces fiber content, it retains essential nutrients such as B vitamins (especially thiamine and niacin), though these are often fortified in commercial variants. White rice is easy to digest and provides quick energy, making it ideal for those needing a low-fiber source of calories. A 1-cup serving of cooked white rice offers roughly 200 calories, 4 grams of protein, and negligible fat. Its simplicity makes it versatile for various dietary needs, although whole grain varieties may offer greater health benefits due to higher fiber content.

Health Benefits

• Provides quick energy due to its high carbohydrate content, ideal for athletes and physically active individuals.
• Supports metabolism through B vitamins such as thiamine (B1) and niacin (B3), essential for converting food into energy.
• Easy to digest, making it a gentle option for those recovering from gastrointestinal disorders or requiring bland diets.

Dietary Considerations

Allergens: Contains None (unless contaminated during processing or mixed with other products)

Suitable for: Gluten-free, low-fiber diets

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

Selection and Storage

Store uncooked rice in a cool, dry place in an airtight container to prevent moisture and pest contamination. Once cooked, refrigerate promptly and consume within 3-4 days to ensure freshness and food safety.

Common Questions About White indian rice Nutrition

Is white Indian rice high in protein?

White Indian rice is relatively low in protein, providing around 2-3 grams of protein per 100 grams of cooked rice. It is not an ideal source of protein compared to foods like legumes, meat, or dairy products.

Can I eat white Indian rice on a keto diet?

White Indian rice is not suitable for a keto diet due to its high carbohydrate content, with approximately 28-30 grams of carbs per 100 grams of cooked rice. Keto diets require low-carb foods typically under 5-10 grams carbs per serving.

What are the health benefits and concerns of white Indian rice?

White Indian rice is a good source of quick energy due to its carbohydrate content, but it lacks significant fiber and certain nutrients compared to whole grains like brown rice. Overconsumption of refined grains like white rice can lead to blood sugar spikes in individuals sensitive to high glycemic index foods.

How much white Indian rice should I serve per person?

A standard serving size for white Indian rice is around 1/2 to 1 cup of cooked rice, which provides roughly 90-200 calories, depending on the portion size. This serving size fits well as part of a balanced meal with protein and vegetables.

How does white Indian rice compare to brown rice?

White Indian rice is more processed than brown rice, which means it has a softer texture but lower fiber content (0.4 grams per 100 grams compared to brown rice's 1.8 grams). Brown rice retains more nutrients, such as magnesium and B vitamins, making it a healthier option overall.

Data Sources & Scientific References