White rice is a common central food that is consumed in different parts of the world. It is not only a dish that is cooked with curry, stir fry, or soup, it is also a multi-purpose base in cooking. But many people wonder, how many calories in white rice? You might be attempting to lose weight, or perhaps you need to eat healthier, or you may just want to be aware of nutritional facts, then it is necessary that you find out how many calories are present in the white rice.
White rice is numerous and can be prepared in different forms with different effects on its calories content. There is also a difference in the number of calories in cooked rice and uncooked one. This guide will therefore simplify all this, including the size of the portions, how it compares to other grains, and how white rice can be included in a health diet.
Key Points:
Rice: You can get 200 calories per cup of cooked white rice.
The actual calorie varies according to the amount of cooking and quantity.
In comparison to brown rice, White rice contains fewer fibers.
What is The Calorie Count of 1 Cup of White Rice?
A popular serving measure of cooked white rice is 1 cup of rice. This is practically what any person consumes at a sitting, whether as a side dish or the center piece of the dish.
Approximately 200 to 205 calories are found in one cup of white rice that is cooked. This amount could differ a bit with kind of rice and the mode of cooking. For example:
Type of White Rice
Calories per Cooked Cup
Long-grain White Rice
205
Short-grain White Rice
242
Jasmine White Rice
205
Basmati White Rice
190
The number of calories rises when the rice is prepared using oil or butter. It also reduces a little when one applies more water and the rice is not so dense.
Okay, let us simplify further:
½ cup of cooked white rice = approx. 100 calories
1 tablespoon cooked white rice = approx. 14 calories
100g of cooked white rice = approx. 130 calories
Note: Calorie tracking should always be done on cooked rice not on raw rice.
How Much Calories Does Uncooked White Rice Have?
Measuring rice before cooking it contains a lot more amount of calories per cup since no water is added. 1 cup uncooked white rice boasts about 675 calories.
That is what will surprise some people and the reason is that:
The calorie content of raw rice when compared to cooked rice is higher.
Cooking uses water, and causes expanding, making food less calorie dense per mouthful.
Now this is a comparison:
Measurement
Calories (Approx.)
1 cup raw white rice
675
1 cup cooked white rice
205
100g raw white rice
365
100g cooked white rice
130
Note: raw-to-cooked The conversion is approximately 1:3, i.e. 1 cup of raw rice produces approximately 3 cups of cooked rice.
When doing a meal-prep, be careful not to forget about the counting of calories pre or post cooking.
Does white rice speed up weight loss?
This is a frequently recommended question, particularly by diet conscious people. Though white rice is not such a fattening food, it lacks fiber, which is rather filling than whole grains.
Let’s analyze:
White rice contains high GI or the potential to raise your blood sugar.
It has minimal amounts of fiber (less than 1g per cup) and which implies that you would get hunger faster.
White rice may also enter a program of healthy eating when consumed lightly and combined with other protein and vegetation.
The comparison of white rice to the brown rice in terms of weight loss is as follows:
Feature
White Rice
Brown Rice
Calories (per cup)
205
215
Fiber
<1g
3.5g
GI Level
High (70-90)
Medium (50-60)
Satiety
Less
More
Pro Tip: combine white rice with high-fiber vegetables and low-fat protein sources to make the digestion slow and minimize the spikes in the blood sugar level.
Note: Overconsumption of any food may cause a person to gain weight. The important thing is portion control.
What Is The Effect of Cooking Techniques on White Rice Calories?
White rice may contain some calories which are altered slightly depending on how it is cooked. Let’s explore:
Boiled rice or steamed Rice (White)
It is the most standard one. The rice and water alone are a source of calories i.e. it is approximately 205 calories in one cup.
Fried Rice ( oil )
The amount of calories can shoot very high: 1 cup of fried white rice has approximately 330-370 calories (depending on oil and ingredients).
Rice Cooked in Broth or Butter
When you make rice in broth or mix it with butter it will enhance flavor, and more calories. Ordinary butter itself supplies approximately 100 calories to a tablespoon.
Instant White Rice or Microwave rice
They are handy, yet in some cases, they have extra preservatives or sodium. Never forget to read the label of nutrition.
Example:
When you add 1 tbsp olive oil to 1 cup of rice you have:
205 (rice) + 119 (olive oil) = 324 calories
With oil only, that rises up 57 percent.
Therefore, when you are counting your calories, never forget to count the extras as well- not merely the rice.
What is the Comparison of White Rice to other Grains?
It is not only white rice that exists. How about comparing its nutritional and calors with other common grains?
Grain
Calories (1 cup, cooked)
Fiber
Notes
White Rice
205
0.6g
Least filling due to low fiber
Brown Rice
215
3.5g
More fiber and nutrients
Quinoa
222
5.2g
High in protein and amino acids
Couscous
176
2.2g
Lighter texture, fast to cook
Barley
193
6.0g
Excellent source of fiber
Basmati Rice
190
1g
Lower GI than regular white rice
As we can observe, white rice is not that rich in fiber and nutrients. In case you want to have a healthier alternative, you should consider the brown rice or quinoa instead, particularly when you want to lose weight or digest this food better.
Conclusion
Really, it makes sense that white rice is one of the most consumed foods of the world. It is cheap, simple to prepare and an open canvas to create so many dishes. But if you’re watching your calorie intake or trying to eat healthier, it’s important to understand how many calories in white rice and what that means for your health.
To sum up:
1 cooked cup of white rice of 205 calories
Depending on the preparation and portion size, the calorie is different.
Although white rice contains neither fiber nor certain nutrients, it can be a balanced diet in case it is added to vegetables and lean meat
When aiming at losing weight or becoming healthier, you need to consider the amount of your portion, think over the way of cooking, and possibly find substitute grains that are not so harmful.
FAQ’s
1. What is the Calories content of 100 gram cooked white rice?
One hundred grammes of cooked white rice contain around 130 calories.
2. Is there a Calorie Subtraction when You Rinse Rice?
No, washing rice does wipe away surface starch but does not rid it of much of its calories.
3. The amount of calories in a single cup of fried white rice?
The amount of calories in fried white rice varies between 330 and 370 in a cup based on oil and other ingredients used.
4. Do White rice contain less calories than Brown rice?
Not really. Brown rice contains approximately 10-15 calories extra per a cup and it is healthier in fiber and nutrients.
5. Is it possible to consume white rice in a diet?
Well, yes, in a moderate degree. Combine it with fibre and lean meat foods to make it more bulkier and healthier.
