How many calories are there in Rice & What are Its Health Benefits?
Rice is an inclusive part of Indian food. It is easy to cook and goes very well with Indian curries and other Indian recipes. A cup of cooked rice has 175 calories and most of it comes from starch which adds to your body weight. That’s why it is the first food item ticked off the menu for those trying to lose weight or battling diabetes.
Due to due to its higher fiber, zinc and magnesium content, Brown rice is a healthier option over White rice. One cup of White rice contains 240 calories, 4.4 gm of protein, 53 gm of carbohydrate, 0.6 gm of fiber and 0.4 gm of fat. One cup of Brown rice contains 215 calories, 4.5 gm of protein, 3.5 gm of fiber, 45.5 gm of carbohydrate and 1.5 gm of fat. Fiber is prevents constipation and helps with glycemic control in diabetics. One cup of white rice contains 108 mg of folate, 0.8 mg of Zinc while 1 cup of brown rice has 8 mg of folate and 1.2 mg of zinc.
Ponni is another variety of Rice which is widely popular across Southern India. It was developed by Tamil Nadu Agricultural University in 1986. Ponni rice contain less starch than most varieties of other Indian rice. It has got many health benefits. It is extremely beneficial for diabetic patients and high blood sugar patients. Ponni rice is gluten free and it has high fiber content as well as low glycemic index. It also helps in lowering cholesterol.
| Rice | Calories (100 gm) |
Fat
(gm) |
Protein
(gm) |
Fiber (gm) |
Carbs
(gm) |
| White Rice | 129 | 0.28 |
2.66 |
0.4 |
27.9 |
| Brown Rice | 110 | 0.89 |
2.56 |
1.8 |
22.78 |
| Basmati Rice | 121 | 0.38 |
3.54 |
0.4 |
25.22 |
| Ponni Rice | 50 | 0 | 1 |
1 |
11 |
Rice is a staple food for most of the people in India. From a health point of view, being entirely dependent on rice as a major source of food is not recommended due to its high starch content. Having Roti or Chapati as a substitute can be a good option.
