Calories in Rice – A Real Fact Check

Offering a range of essential nutrients, rice is a part of a balanced diet. While it is an excellent source of carbohydrates and fibre, its high glycemic index puts it in the dark. Many weight-loss diet plans thus do not approve of its inclusion. Read through to know all about rice, the calories in rice, and does it affect weight goals.

Structure of Rice Explained

Rice is a cereal grain. It is the seed of a plant of the grass species called the Oryza sativa. The complete rice grain is made up of three components – the bran, germ, and endosperm. Each component of rice is rich in different nutrients.

• Bran – It is the fibre-rich outer layer that protects the seed inside. It is rich in B vitamins and contains several trace minerals.
• Endosperm – It is the middle layer that is rich in both carbohydrates and protein.
• Germ – It is a small core within the endosperm. It is an excellent source of antioxidants and contains B-Vitamins, Vitamin E, and good amounts of healthy fats.

Whole Rice vs Refined Rice

Depending upon the stages of refining, the rice can be whole rice or refined rice. Whole grain rice is the one that contains all three components. On the other hand, refining and polishing of the food grain lead to the removal of the bran and germ. The resultant is refined rice that only contains the Endosperm. While refined rice is less nutritious than whole grain rice, it tastes better, has a longer shelf life, and is easier and faster to cook.

Types of Rice and Their Nutritional Facts

The rice can be classified into the following:

1. White Rice 

This is refined rice that has its outer layer and the germ removed. The processing leads to a significant reduction in the number of vitamins and minerals along with the high fibre content. White rice has a higher glycemic index which means that the body can easily break down white rice and contribute to rapid increase in glucose levels of blood. 

Nutritional Fact

Calories in cooked rice 100 g serving provides 242 calories. The complete cooked rice nutrition is as under:

2. Brown Rice 

The brown rice has the bran and germ intact. It is a good source of magnesium, iron, and zinc. It also contains significantly higher amounts of fibre as compared to white rice. It has a lower glycemic index, indicating a lesser effect on sugar levels.

Nutritional Fact

Calories in cooked rice 100 g serving provides 370 calories. The complete cooked rice nutrition is as under:

3. Red Rice 

This is naturally pigmented rice. It contains high amounts of anthocyanins, a compound that gives reddish-purple colour to fruits and vegetables. Like brown rice, red rice is nutritionally rich with high fibre content. 

Nutritional Fact 

Calories in cooked rice 100 g serving provide 356 kcal of energy. The complete cooked rice nutrition is as under:

4. Black Rice

Black rice, also known as forbidden rice, has one of the highest levels of anthocyanins found in food. Black rice has high amounts of nutrition like brown rice but has a strong flavour and nutty taste. It has a low glycemic index. 

Nutrition Fact 

Calories in cooked rice 100 g serving provide 356 calories. The complete cooked rice nutrition is as under:

Role of Rice in Weight Management

Rice is an extremely healthy foodgrain. It is a healthy source of carbohydrates along with several essential nutrients. The high-carbohydrate food provides energy to the body. Its other essential components, like fibre, help in digestion and proteins support muscle repair and building. Rice also helps maintain optimum weight. How is that possible?

• Rice contains amino acids that help break down stored fats.
• The presence of B vitamins in rice is crucial for fat metabolism. They also help prevent bloating. 
• Intake of rice keeps hormonal levels in check. This helps reduce belly fat.
• The high fibre content in rice keeps you full for a longer time. It reduces overeating and excessive calorie intake. 
• Rice helps in regulating leptin resistance.
• Rice contains a good amount of prebiotic bacteria which improve gut health. It helps improve immune function and boost overall health and wellness.

But the role of rice in weight management is debatable. While a few varieties of rice lead to weight gain and associated health problems like obesity, diabetes, and cardiovascular diseases, other varieties are widely propagated for weight loss. 

Rice is naturally rich in carbohydrates, fibre, and minerals. But as rice grains go through different levels of processing these nutrients are lost. As white rice is a processed form of brown rice, a range of nutrients and fibre is lost during the processing. 

Which Rice Variety is Best for Weight Loss?

White rice is easy to cook and tastes better but it loses its essential nutrients during the refinement process. The calories in rice primarily are from carbohydrates. It also has a high Glycemic Index. Brown rice, on the other hand, is a whole, intact grain. It contains high amounts of fibre and a range of essential nutrients. Brown rice helps in digestion, slows down the emptying of the stomach, helps you remain satiated for longer periods, and regulates bowel movements – all pivotal for weight management.

While red and black rice is similar to brown rice in terms of nutrition, both varieties contain high amounts of anthocyanin. The anthocyanin has 10 times more potent antioxidant activity than brown rice.

Also, the glycemic index is much lower in the brown, black, and red rice varieties as compared to white rice. This makes the former varieties more suitable for weight loss and overall health benefits.

Ideal Portion Size of Rice

The recommended portion size is approximately 1 cup of cooked rice. This is typically around 150 g of cooked rice. 1-2 servings per day are sufficient to enjoy all the health benefits associated with rice without worrying about the downsides.

Conclusion

More than the calories in rice, it is the portion size that matters. Experts feel that there is nothing particularly ‘fattening’ about rice but it’s the portion size that forms the thin line. Also, brown rice is healthier than white rice because of the high fibre and presence of essential nutrients. As brown rice takes a long time to chew and digest, it reduces food intake; automatically leading to a reduction in calorie intake. Furthermore, a few rice recipes taste best when prepared using red and black rice.