1 serving (161 grams) contains 216 calories, 4.2 grams of protein, 4.0 grams of fat, and 40.6 grams of carbohydrates.
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Nutrition Information
Calories |
215.7 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 4.0 g | 5% | |
| Saturated Fat | 0.6 g | 3% | |
| Polyunsaturated Fat | 1.6 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 286.6 mg | 12% | |
| Total Carbohydrates | 40.6 g | 14% | |
| Dietary Fiber | 1.4 g | 5% | |
| Sugars | 1.3 g | ||
| protein | 4.2 g | 8% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 12.9 mg | 0% | |
| Iron | 1.6 mg | 8% | |
| Potassium | 135.2 mg | 2% | |
* 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
Source of Calories
About White rice with corn
White rice with corn is a simple yet nutritious dish enjoyed in various cuisines around the world, including Latin American and Asian cooking. White rice serves as an energy-rich carbohydrate source, while corn adds natural sweetness and texture. White rice is a refined grain, supplying quick-digesting carbohydrates, and is often enriched with nutrients like folic acid and iron. Corn, a whole grain and vegetable, is rich in fiber, vitamin C, and several antioxidants such as lutein and zeaxanthin. Together, this dish provides a balance of carbohydrates, small amounts of protein, dietary fiber, and a moderate caloric intake, making it a versatile side or base ingredient in meals.
Health Benefits
- Provides quick energy due to white rice's high carbohydrate content, offering approximately 45 grams per cooked cup.
- Supports eye health with corn's lutein and zeaxanthin antioxidants.
- Provides dietary fiber from corn, aiding digestion with about 2.4 grams per half-cup serving.
- Corn contains vitamin C, supporting immune health with about 10% of the daily value per half-cup.
- Low in fat and cholesterol, making it heart-friendly when prepared without added oils.
Dietary Considerations
Selection and Storage
Store cooked white rice with corn in an airtight container in the refrigerator for up to 3-4 days. Reheat thoroughly before consuming. Uncooked rice and dried corn kernels should be kept in a cool, dry place.
Common Questions About White rice with corn Nutrition
How many calories and nutrients are in white rice with corn?
White rice with corn typically contains around 200-250 calories per one-cup serving, depending on the preparation. It provides about 3-4 grams of protein, 40-45 grams of carbohydrates, and is low in fat. Corn adds fiber, vitamin C, and small amounts of potassium and B vitamins to the dish.
Is white rice with corn suitable for a keto diet?
White rice with corn is not recommended on a keto diet due to its high carbohydrate content. A one-cup serving can contain over 40 grams of carbs, which is far above the daily limit for ketosis.
What are the health benefits and concerns of eating white rice with corn?
White rice with corn provides quick energy from carbohydrates and some essential nutrients such as B vitamins and fiber from the corn. However, white rice is considered a refined grain and lacks the fiber found in whole grains, while excessive consumption of high-carb foods may contribute to blood sugar spikes. Pairing the dish with protein or healthy fats can help balance its impact on blood sugar.
What is a healthy portion size for white rice with corn?
A healthy portion size for white rice with corn is around 1 cup cooked, which provides approximately 200-250 calories. For a balanced meal, consider pairing it with lean proteins and vegetables to enhance nutritional value and avoid overeating.
How does white rice with corn compare to brown rice with corn in nutrition?
Brown rice with corn is nutritionally superior to white rice with corn because brown rice retains its bran and germ, providing more fiber, vitamins, and minerals. While white rice with corn may be milder in flavor and texture, brown rice adds more nutrients, including additional fiber that supports digestion and satiety.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- USDA FoodData - White rice with corn DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
