What are the Nutritional Facts about Rice?
December 30, 2025 | by Sravani Pathakamuri | Posted in Nutrition Facts
Rice is a staple grain rich in carbohydrates, energy, and some vitamins. Learn rice nutrition facts, calories, and health benefits.
Introduction
Rice is one of the most widely consumed staple foods in India and worldwide. It is a good source of carbohydrates and provides energy for daily activities. Depending on the type—white, brown, or unpolished—rice also contains varying amounts of fiber, protein, vitamins, and minerals.
Nutritional Value of Cooked Rice (100g)
| Nutrient | White Rice | Brown Rice |
|---|---|---|
| Calories | 130 kcal | 112 kcal |
| Carbohydrates | 28 g | 23 g |
| Protein | 2.4 g | 2.6 g |
| Total Fat | 0.2 g | 0.9 g |
| Saturated Fat | 0.05 g | 0.2 g |
| Dietary Fibre | 0.4 g | 1.8 g |
| Sugar | 0.1 g | 0.4 g |
| Iron | 0.2 mg | 0.4 mg |
| Magnesium | 12 mg | 43 mg |
| Potassium | 26 mg | 79 mg |
| Phosphorus | 43 mg | 83 mg |
| Vitamin B1 (Thiamine) | 0.02 mg | 0.17 mg |
| Vitamin B3 (Niacin) | 0.4 mg | 1.5 mg |
Note: Nutrition varies depending on the type of rice and cooking method.
Key Nutrients in Rice
1. Carbohydrates
- Primary source of energy
- Easily digestible
- Supports daily activities and workouts
2. Protein
- Plant-based protein supports body functions
- Moderate amounts in rice
3. Fibre (Higher in Brown Rice)
- Supports digestion
- Helps control blood sugar
- Improves satiety
4. Vitamins & Minerals
- B-vitamins support metabolism
- Magnesium, phosphorus, and iron support overall health
Health Benefits of Eating Rice
- ⚡ Provides energy
- 🌿 Supports digestion (especially brown rice)
- ❤️ May support heart health
- 🩸 Helps maintain blood sugar levels (brown rice preferred)
- ⚖️ Good for weight management in moderation
Are Rice Good for Weight Loss?
Yes, but choose wisely:
- Brown rice is better than white rice due to higher fibre
- Portion control is key
- Combine with vegetables and protein for balanced meals
Who Should Be Careful with Rice?
- People with diabetes should monitor portion size
- Those on low-carb diets may limit rice intake
- Choose unpolished or brown rice for higher nutrients
Healthy Ways to Eat Rice
- Boiled or steamed instead of fried
- Combine with vegetables, lentils, or lean protein
- Avoid adding excessive oil or butter
- Use brown or unpolished rice for more fibre and nutrients
Conclusion
Rice is a nutrient-rich, carbohydrate-dense staple food that provides energy, moderate protein, and essential vitamins and minerals. Choosing brown rice and mindful portion control makes it a healthy part of your daily diet.