Introduction
White rice is a popular staple food item that is widely used in many diets around the world. It is recognized as a great source of carbohydrate and is used in many meals and recipes. Knowing how many calories are in 200 grams of cooked white rice can help us to better build our diets, make healthier choices, and achieve our weight management goals.
Calorie content from white rice varies depending on whether it has been cooked or uncooked, and whether it has been enriched with any additional vitamins or minerals (often done for packaged products). To get a better estimate for the calorie content of 200 grams of cooked white rice, we will look at the nutrition label for a variety of different brands. Additionally, we will learn more about why this information can be important to include in one’s diet in order to maintain optimal health:
- It provides essential vitamins and minerals.
- It is a good source of energy.
- It helps to regulate blood sugar levels.
- It helps to reduce the risk of obesity and other health issues.
Nutritional Facts
200-grams of cooked white rice contains about 175-calories, making it a relatively low-calorie food. Additionally, white rice is a good source of carbohydrates and also provides a range of essential vitamins and minerals.
In this article, we’ll cover the nutritional facts of 200 grams of cooked white rice, and discuss some health benefits that it can provide.
Calories
Cooked white rice is rich in both carbohydrates and calories, providing approximately 130 calories per 200-gram serving. Despite its high calorie count, white rice does not provide significant levels of fiber or fat and is low in sodium. Rice is considered a good source of clean energy, making it an ideal food for athletes and those who are physically active.
Calories from fat account for only 1 percent of the total calorie content in 200 grams of cooked white rice, making it a very low-fat food. Calories from carbohydrates make up 99 percent of the total calories in a serving and should make up about 45 – 65 percent of an individual’s daily caloric intake. The percentage of daily value may vary according to each person’s individual caloric needs based on age, sex, activity level and whether or not they are trying to lose weight or gain muscle mass.
The calorie (energy) value per 100 grams of cooked white rice is approximately 365 calories – roughly 95 calories per half cup portion (approximately 25 grams). It can be beneficial to include foods that are high in carbohydrates such as cooked white rice as part of a healthy diet because they provide the body with energy which can be used for physical activity and exercise.
Protein
Cooked white rice is a nutritionally rich food and provides low-fat, high-energy fuel essential for maintaining healthy bodily functions. Protein derived from most grains is not the same high-quality protein you get from animal sources, but white rice can still provide an important source of essential amino acids and protein.
In 200 grams of cooked white rice there is 4.24 grams of protein which accounts for 8% of the calories in this serving size. This makes it an excellent habit to use in place of higher fat proteins like beef or pork for lunch or dinner meals.
Fat
White rice, when cooked, contains almost no fat. A 200-gram serving of cooked white rice contains .4 grams of total fat content. This amount accounts for less than 1 percent of the daily recommended total fat allowance in a 2,000 calorie-per-day diet.
White rice is a low-fat food that can fit into a healthy eating plan. Depending how it is prepared and what it is served with, white rice can help you meet your health goals, including those to maintain or lose weight.
Carbohydrates
Carbohydrates are one of the three macronutrients – together with proteins and fats – that supply energy for the body in the form of calories. Out of a total calorie content of 140 calories in a 200-gram serving of cooked white rice, carbohydrates provide about 118 calories. This equates to about 84 percent of the total calorie content provided by carbohydrates, with around 8 grams going towards dietary fiber and 98 grams towards starch.
Rice is a great source of both soluble and insoluble dietary fiber, which can help to prevent constipation, improve digestion and reduce cholesterol levels. It also contains some vitamins and minerals in trace amounts, including manganese, selenium, phosphorus, folate, magnesium and iron.
Fiber
Fiber is an important part of any well-balanced diet. There are a few types of fiber, including soluble and insoluble.
White rice that has been cooked provides some of both soluble and insoluble fibers. However, it is not a significant source when compared to other grains such as whole wheat or brown rice.
In 200 grams of cooked white rice, there are about 2 grams of fiber, comprising 1 gram soluble fiber and 1 gram insoluble fiber. Soluble fiber helps control cholesterol levels and lowers the risk for heart disease. Insoluble fiber helps with digestion and prevents constipation by adding bulk to stool.
While there are some sources for dietary fiber available in white rice, it does not provide as much as some other grains do so it is important to include other grain sources in your diet as well to satisfy your daily needs for dietary fiber.
Vitamins and Minerals
Rice is a good source of many essential vitamins and minerals. It contains substantial amounts of vitamin B3 (niacin) and thiamin. It also contains several other B vitamins in small amounts such as vitamin B6 and folate.
Rice is further an excellent source of minerals such as potassium, magnesium, phosphorous, manganese, copper, selenium and iron. Potassium plays a role in physical growth as well as muscle contraction throughout the body including the heart muscle. Magnesium functions in many key metabolic pathways and is important for nerve conduction throughout the body among other things. Iron plays an important role in oxygen transport to different parts of the body by the red blood cells (hemoglobin). Rice has been found to have a high concentration of cholesterol-lowering phytosterols which are plant derived compounds that act like cholesterol in your body but do not raise your blood levels when consumed in moderation.
Health Benefits
While there are health benefits to eating white rice, it is important to understand the nutrition facts associated with it. In this section, we’ll take a closer look at the health benefits and risks of eating 200 grams of cooked white rice. Specifically, we’ll cover the caloric content and the nutrients that are found in this exact serving size.
Weight Loss
Weight loss is often a primary goal when it comes to healthy nutrition and exercise. Eating rice in moderation can help with weight loss, due to its low fat content and low-calorie density. Rice provides energy from carbohydrates, which is necessary for physical activity, but it does not contain unhealthy fats or excess calories. Eating 200 grams of cooked white rice contains approximately 160 calories, making it a nutritious and filling part of a balanced diet for those wishing to lose weight.
Rice is also high in dietary fiber, which helps increase satiation levels (feelings of fullness) after meals and can reduce hunger cravings throughout the day. Comparing the calorie counts between whole grain brown rice and white rice will illustrate the difference between nutrient-dense foods like brown rice and more processed options. Brown rice has fewer net carbohydrates per serving size, but it provides significantly more dietary fiber than white rice.
When looking to lose weight while eating delicious food, a balanced meal plan built around nutrient-dense foods like brown and wild rices are an excellent choice for healthful eating.
Heart Health
The health benefits of white rice may come as a surprise to many. While it often gets a bad reputation for being a highly refined carbohydrate that does not offer much in terms of nutrition, white rice provides some valuable nutrients and may have some positive impacts on heart health.
White rice is known to be low in calories and fat, making it an appropriate choice for those seeking to lose weight or reduce their caloric intake. Additionally, it is considered to be a good source of carbohydrates that can provide long-lasting energy throughout the day. Additionally, research suggests that consuming moderate amounts of whole grain white rice may reduce inflammation in the body – inflammation has been linked to various health conditions such as heart disease, stroke, diabetes and cancer.
White rice is also known to contain high levels of magnesium, which helps maintain healthy blood pressure levels and support cardiovascular health by keeping cholesterol down and preventing artery hardening. Magnesium is also known to aid in relaxation and reduce anxiety levels as well as improve cognitive function by improving brain energy production. White rice also contains small amounts of dietary fiber – while whole grains are recommended sources for fiber consumption, white rice can add more variety into your diet if you’re seeking additional sources beyond oatmeal and other whole grains.
These health benefits can easily be obtained when consuming 200 grams of cooked white rice; however, it is important to keep portions under control in order to enjoy the potential benefits without overdoing it on the carbohydrates or consuming too many calories from added fats or seasonings on the finished dish.
Digestive Health
One of the primary health benefits associated with consuming 200 grams of cooked white rice is improved digestive health. It is packed with insoluble fiber which has been linked to a reduction in constipation, boosting regularity and feeding healthy gut bacteria. The mild flavor of white rice makes it a great snack base for those looking to add some more dietary fiber into their diets via cooked rice dishes or simple salads.
Aside from aiding digestion, 200 grams of cooked white rice contains essential vitamins and minerals required for growth and development of the body. These include vitamin B6 which helps support good mental function, magnesium to lower stress levels, manganese for better skin health, selenium for a healthy immune system, zinc for a balance of hormones and potassium which helps control blood pressure.
Finally, given rice’s low-calorie content providing only 130 calories per serving – 200 grams worth – it can be beneficial when consumed in moderate portions as part of an otherwise nutritious diet as it can promote weight loss by helping you feel fuller while consuming significantly fewer calories.
Diabetes Management
For diabetics, carbohydrates are important as they are the primary source of energy for our bodies. Controlling the intake of these carbohydrates is essential as part of a diabetes management plan. White rice is an excellent option for people with diabetes due to its low glycemic index (GI) rating and can still provide the energy boost needed from carbs.
Rice, especially white rice, is a nutrient-dense food that can provide the calories needed for energy without raising blood sugar levels rapidly, due to its low GI rating (ranking 55 out of 100). Consuming whole unrefined grain such as brown rice can help to further reduce spikes in blood sugar levels by providing more fiber. This helps to slow down the digestion rate of carbohydrates and therefore control a steady release of glucose in your bloodstream.
The total calorie count in 200g cooked white rice is approximately 360 calories. This can provide a significant source of energy and is instrumental in diabetes management because it takes longer for the body to break down this source of carbohydrate and results in fewer blood sugar spikes. As always, it’s important to remember to practice portion control when consuming white rice or any other carb and customize according to your individual caloric needs outlined but your health provider or nutritionist.
Conclusion
In conclusion, there are 400 calories per 200 grams of cooked white rice. This is a moderately healthy option for those watching their calorie intake, as long as other nutritious foods such as vegetables and proteins are also consumed within the same meal. While this serving size may seem small, it is important to remember that an excess of carbohydrates can lead to weight gain over time.
For those following a lower-carbohydrate diet, white rice should be eaten in moderation and paired with other nutritious foods to ensure balanced nutrition.