Rice is a starchy grain used as a staple ingredient by more than half the world's population largely due to its versatility, availability, and ability to adapt to any flavor and seasoning.


There are many different types of rice and ways to prepare it, and nutritional values differ as well.

Rice Nutrition Facts

The following nutrition information is provided by the USDA for 1 cup (186g) of cooked, enriched, short-grain white rice.

Calories: 242

Fat: 0.4g

Sodium: 0mg

Carbohydrates: 53.4g

Fiber: 0.6g

Sugars: 0g

Protein: 4.4g

Carbs

There are over 53 grams of carbohydrate in a single serving of white rice. Only a tiny amount of that carbohydrate comes from fiber. Most of it is starch and a small amount is sugar.

All rice is originally whole-grain, with the bran attached. White rice is produced by pearling, which is a process through which the grain passes through a machine where it is rolled and the bran is gently "pearled" off, leaving the white kernel intact.

This makes the grain a processed, refined grain, no longer a whole grain. Pearling also lowers cooking time and extends the shelf life of grains.

Health Benefits

Gluten Free

White rice is free from gluten that cause cause food allergies in most people. It is rich in healthy carbohydrates. It is good for people with hormonal imbalance as it contains safe and healthy carbohydrates.

Boosts Immune System And Memory

White rice contains magnesium which boosts the immune system. It also contains thiamine which increases memory. It's low sodium level makes it suitable for high blood pressure.

Increases Appetite

White rice increases appetite by aiding digestion and treats many stomach ailments. It has mild diuretic properties. This is one of the best uses of white rice.

Prevents Obesity

It forms an integral part of a balanced diet as it can provide nutrients without having any negative impacts on health. Low levels of fat, cholesterol, and sodium also help reduce obesity and associated conditions. While most people have this misconception that white rice consumption causes an increase in blood glucose levels, which is one of the reasons for obesity, a 2013 research paper showed that there was, in fact, no association between the frequency of rice consumption and body weight, BMI or central obesity.

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