White ponni rice

Grain

Item Rating: 73/100

1 serving (100 grams) contains 130 calories, 2.4 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 g
protein		4.8 g	9%
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: 19 cal (7.7%)

Carbs: 225 cal (90.2%)

About White ponni rice

White Ponni rice is a popular rice variety originally cultivated in Tamil Nadu, India, and often used in South Indian cuisine. Known for its medium grain size and fluffy texture, it is commonly consumed with curries or lentils and is a staple in many households. Nutritionally, White Ponni rice is primarily composed of carbohydrates, providing a good source of energy, along with trace amounts of protein and negligible fat. It is low in fiber and contains small quantities of essential minerals like magnesium, phosphorus, and selenium, but lacks significant vitamins compared to whole grain rice varieties. It is gluten-free by nature, making it suitable for individuals with gluten intolerances.

Health Benefits

• Provides sustained energy due to its high carbohydrate content (around 75 grams per 100 grams).
• Contains magnesium, which supports bone health and muscle function (approximately 15 mg per 100 grams).
• Low in fat and free of cholesterol, making it heart-friendly for most individuals.

Dietary Considerations

Allergens: None known

Suitable for: Gluten-free diet, low-fat diet

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

Selection and Storage

Store in an airtight container in a cool, dry place to prevent moisture and pest infestation.

Common Questions About White ponni rice Nutrition

Is White Ponni Rice high in protein?

White Ponni Rice is not considered high in protein. A 1-cup serving of cooked White Ponni Rice contains approximately 4 grams of protein, making it a moderate source of protein but not sufficient as a primary protein-rich food.

Can I eat White Ponni Rice on a keto or low-carb diet?

White Ponni Rice is not suitable for keto or strict low-carb diets as it is high in carbohydrates. A single cup of cooked rice contains about 45 grams of carbs, which exceeds the carbohydrate limit for these diets.

What are the health benefits and concerns of White Ponni Rice?

White Ponni Rice is a good source of energy due to its carbohydrate content and provides small amounts of vitamins like B-complex. However, as a refined grain, it lacks fiber compared to brown rice and may create more rapid spikes in blood sugar levels, which is a concern for individuals managing diabetes.

What is the recommended portion size for White Ponni Rice?

A typical serving size of White Ponni Rice is 1 cup of cooked rice, which provides around 204 calories. For balanced meals, pair it with protein-rich foods and vegetables to enhance its nutritional profile.

How does White Ponni Rice compare to brown rice in terms of nutrition?

White Ponni Rice is less nutritious than brown rice as it is polished and refined, resulting in lower fiber content (less than 1 gram per cup compared to about 3.5 grams in brown rice). Brown rice also retains more vitamins and minerals, making it a better choice for overall health.

Data Sources & Scientific References