Calories in rice

Rice is the central part of the diet for millions of people across the globe. People often feel their meal is incomplete without rice on their plates. There is an array of rice grown, cooked and consumed all over the world, making the best choice in accordance with the nutritional profile remains a challenge for many. Rice being a high glycemic index food, its portions need to be well monitored to make it a part of a well-balanced diet. 30 gms of raw rice provides approximately 360 kcal, the calories in rice vary with the variety you pick.

Structure of Rice Explained

Rice is the edible seed portion of grass. The one most familiar to use is Oryza Sativa, also called Asian rice. Each grain of rice consists of the following components:

• Tough hull: The outer hull which is also called the husk. It needs to be removed before consumption. This portion is removed in all rice variants
• Bran: The next layer under the hull is the bran layer which is removed in a particular rice variety which is white rice. This is a nutritious portion that is brownish in colour.
• Endosperm: After removing the hull and bran, what remains is the endosperm. It is rich in carbohydrates
• Germ: This is a small kernel. It is a powerhouse of nutrition, packed with several B vitamins, and minerals.

Whole Rice vs Refined Rice

Whole grain rice refers to the entire grain, including the nutritious germ, the fiber bran, and the endosperm, which is rich in carbohydrates. Its rough bran skin makes it chewy and takes a while to cook. In contrast, refined rice i.e. white rice has had its bran and germ removed which leaves behind fewer nutrients. Although it cooks more quickly and is softer.

Types of Rice and Their Nutritional Facts

White rice

White rice has the husk, bran and germ removed. This process causes a reduction in the vitamin and mineral content, therefore it has fewer nutrients. It also has a higher glycemic index and is lower in fiber. When talking about basmati rice nutrition, it's also lower in nutrient profile.

100 gms of uncooked white rice provides 360 kcal

Brown rice

Brown rice only has the outer hull removed which means that it's packed with nutrients. This low-calorie rice is a good source of magnesium, iron, zinc and contains more fiber as compared to white rice.

100 gms of uncooked Brown rice calories provides 362 kcal

Red rice

Red rice is different from the other varieties because of the compound anthocyanins present in it, which means that it's a source of additional nutrients. The fiber content of red rice is much higher. However, the calories in rice are almost similar. Brown and red rice make good options but red rice is a better bet because of the additional fiber and anthocyanins.

100 gms of uncooked red rice provides 356 kcal

Black rice

Black rice has a nutty, strong flavour and possesses a good nutrition profile. It's a low glycemic index grain which means that it takes longer to digest than many other grains. This variety is also a power pack of various vitamins and minerals.

100 gms of uncooked black rice provides 353 kcal

Rice in Weight Management

Rice is a healthy source of carbohydrates, when consumed in appropriate portions, choosing the long grain, high fiber variety can effectively help one manage their weight.

• Rice contains B vitamins, which are essential for the metabolism of fat. They also aid in preventing bloating.
• High-fiber brown, red, black rice can help control portion sizes of the meal and avoid overeating.
• It also contains prebiotic bacteria which help in better digestion, absorption, and assimilation of nutrients from the food.
• Intake of foods high in fiber like whole grain rice, helps in the reduction of triglycerides, cholesterol and improvement in lipid profile

Which Rice Variety is Best for Weight Loss?

When talking about weight loss, the nutritional benefits, how quickly your body digests the rice variety, and the feeling of fullness that it provides are the deciding factors. All varieties of rice have similar amounts of calories, white rice undergoes a refining process that removes the fiber and the nutritious portions of the whole grain.

Brown rice is an intact grain with its bran and germ making it more nutritious and fiber-rich. This makes one feel satiated for a long period, aids in better digestion, and in turn effective weight management. Brown rice is more chewy in texture which helps have control over portion sizes of the meal and less consumption of calories. Red and black rice variants are also whole grains and the presence of antioxidants makes them nutrient-dense. In addition to this, brown rice is classified as a medium glycemic index food, while red and black rice are low on glycemic index.

The variety of rice you pick should always be unpolished and unrefined to gain all its health benefits. Any food that's eaten in excess leads to a calorie surplus which could result in weight gain, so even when consuming brown, red, black rice, one must assess the right portions to consume in accordance with anthropometry and health goals. White rice can also be a part of one's weight loss plan when taken in limited portions, accompanied by enough fiber and protein to restrict blood sugar spikes.

Ideal Portion Size of Rice

The ideal portion size of rice is 30 grams of raw rice. 1 – 2 servings can easily be incorporated into one's diet without worrying about the overload of carbohydrates. The amount of rice that one must consume will also depend upon the age, weight goals and health conditions.

Conclusion

Even though rice is a calorie-dense and carbohydrate-rich food, it can easily be incorporated into one's diet in the right proportion to reap its health benefits. Pairing it with protein rich foods like dals, paneer, chicken and fiber present in salads, vegetables makes it a part of a well-balanced meal. Brown rice can be an easy switch from white rice to get additional nutrients. Red rice and black rice also taste good when prepared in the right manner and help provide added nutrition.

Author:

Sidra Patel
Nutritionist & Lifestyle Consultant
Founder: Eating Smart with Sidra Patel
www.eatingsmart.in