Boiled white rice calorie content per 100 grams. How many carbohydrates are in boiled rice: what are its beneficial properties, and how to lose weight with the rice diet

How much does boiled rice cost (average price per 1 kg)?

The variety of varieties of this cereal is accompanied by numerous variations in the color and shape of rice, but the greatest popularity still belongs to white cereals. White rice owes its whiteness and smoothness to processing and polishing. Moreover, according to their shape, such grains are usually divided into three groups: long-grain, medium-grain and round-grain. The method of preparing it, in particular boiling, also depends on the type of white rice.

Meanwhile, when preparing delicious boiled rice of any kind, there are rules, following which you will always be satisfied with the result. In particular, when cooking, you should always thoroughly rinse the cereal beforehand and use thick-walled dishes, which will save you from the need for constant stirring.

In addition, it is important to know the proportions of liquid and dry cereal in order to get tasty and crumbly boiled rice - the ideal ratio is two to one. It is not recommended to turn the heat on to maximum power - the rice should boil over medium heat, and then cook at the lowest setting.

The average cooking time for white cooked rice is about fifteen to twenty minutes. The readiness of the dish is checked by taste, that is, if the cereal is easy to bite and at the same time there is some hardness, the boiled rice is ready.

Composition of cooked rice

Excellent taste, along with unconditional benefits for the human body, are due, first of all, to the composition of boiled rice, which contains vitamins E, D and group B, which help strengthen the immune and nervous systems. In addition, these elements help convert nutrients into the energy we need.

At the same time, the finished product contains a small amount of salt (if boiled rice is prepared without adding salt), allowing it to be eaten by people suffering from excess weight. The calorie content of boiled rice is approximately 116 kcal, which is contained in one hundred grams of this lean product.

Boiled rice contains a large amount of potassium, phosphorus, calcium, zinc, iodine, iron, as well as natural fiber and starch. These components help coat the gastric mucosa and prevent the negative effects of acids in gastritis and peptic ulcers.

Benefits of Boiled Rice

In addition, the benefits of boiled rice are evidenced by the fact that rice porridge is one of the first dishes recommended for babies as their first complementary foods. Doctors recommend using rice porridge, since a distinctive feature of boiled rice is the absence of the vegetable protein gluten, which is often the cause of the occurrence and development of allergic reactions.

Calorie content of boiled rice 116 kcal

Energy value of boiled rice (Ratio of proteins, fats, carbohydrates - bju):

: 2.2 g (~9 kcal)
: 0.5 g (~5 kcal)
: 24.9 g (~100 kcal)

Energy ratio (b|w|y): 8%|4%|86%

Product proportions. How many grams?

1 teaspoon contains 10 grams
1 tablespoon contains 28 grams

The calorie content of boiled rice largely depends on its variety. The average value for white cereal is 116 kilocalories per 100 grams. The processing method and the presence of additional ingredients play a significant role and can increase the indicator. For comparison, dry cereal contains from 340 kcal.

White coarse-grain rice cooked in water has the lowest calorie content. There are only 100-105 kcal per hundred grams.

Black unrefined cereal (wild variety) is characterized by a similar value. In addition, it is much more useful than its polished counterpart.

This mass accounts for 24.9 g of carbohydrates, 2.2 g of proteins and 0.5 g of fat. The grain is digested in the gastrointestinal tract for quite a long time, gradually saturating the body with energy. The calorie content of boiled sushi rice is within the same range.

Brown boiled cereal gives the body a little more calories per hundred grams - 120-125. Red rice has the same indicator. The highest value is observed for long grain parboiled rice. Its energy value is 140 kcal.

Energy value of dishes

A large number of different dishes can be prepared from cereals.

The calorie content of culinary delights with rice in different cases is:

• traditional Uzbek pilaf – 368 kilocalories per 100 grams;
• pilaf with chicken and vegetables – 265;
• rice noodles – 237-242;
• beef pilaf – 219;
• pork pilaf - 204;
• rice porridge with milk, sugar and butter – 153;
• lamb pilaf – 144;
• rice porridge with milk without sugar – 128;
• boiled white rice in water with nuts and dried apricots – 124.

As you can see, as the recipe changes, the energy value decreases or increases. However, the minimum number is 100 kilocalories, and it characterizes the calorie content of white cooked rice without any additives. But if you eat porridge with vegetables, then in the end its value will be even less.

Useful properties of rice

White rice contains vitamins B1, B2, B3, B6, E and D. Unpolished grain contains even more important components for the body, since they are mainly located in the shell. The product also contains amino acids, phosphorus, potassium, calcium, iron, iodine and zinc. Rice is rich in fiber and starch.

This composition makes the cereal a valuable food product. Its components envelop the gastric mucosa, which helps protect against the effects of aggressive substances. Residents of Asian countries cannot imagine their diet without rice. Their cuisine contains many spicy dishes, and unsalted cereals weaken their harmful effects on the digestive system and prevent the occurrence of gastritis and ulcers.

For diarrhea, experts advise eating unleavened boiled cereal without additives, since it has a strengthening effect. Regular consumption of porridge activates brain function, normalizes blood pressure, restores intestinal functions, and removes excess water and salt from tissues.

Rice, the calorie content of which depends on the variety and processing method, is used in the diet. Due to the high content of nutrients and microelements, its use helps cleanse and normalize the functions of the body.

Composition and beneficial properties of rice

The herbaceous plant belongs to the cereals; Asia is considered the birthplace of the culture. The large number of species and the ability to adapt to any conditions make it possible to grow it in many regions.

The calorie content of rice is 284 units. per 100 g of cereal. The product contains: 7.3 g of proteins, 2 g of fats, 63.1 g of carbohydrates and 14 g of water, vitamins of groups B, E, H, PP, folic acid (B6). Cereals are rich in minerals, such as:

• aluminum;
• potassium;
• iron;
• vanadium;
• calcium;
• cobalt;
• silicon;
• copper;
• nickel;
• molybdenum;
• phosphorus;
• zinc;
• sulfur;
• chlorine;
• chromium;
• selenium.

Each of the elements has a positive effect on the body’s functioning, improves skin condition, and helps strengthen the nervous system. The cereal contains amino acids that the body requires to synthesize new cells.

The use of the product does not cause an allergic reaction. It contains organic acid, which stabilizes blood pressure, and substances that have a beneficial effect on the functioning of the digestive system.

The beneficial properties of the product depend on the degree of grain processing. Brown rice is in demand among connoisseurs of this product. It is less subject to mechanical stress, as a result of which the grain shell is removed.

The product helps remove toxins and waste from the body. Rice water is used in the treatment of bronchitis and can strengthen the intestinal walls when dysfunction occurs.

The calorie content of boiled rice in water is 116 units. By adding various ingredients during cooking, the energy value increases. For rice cooked in water with added salt, this figure is 136 kcal.

Calorie content of different types of rice

The calorie content of rice depends on the variety and degree of processing. Grains that have undergone all stages of grinding lose some of their beneficial substances, but are quick to prepare. The energy value of white rice is 344 kcal.

Brown cereals are considered beneficial for the body and help eliminate cholesterol. This species undergoes peeling of the outer husk and retains the shell, which contains nutrients. The energy value of wild rice is 101 kcal. It contains 15 g of proteins necessary for the body. Regular use of cereals in the diet strengthens muscles, stimulates metabolism, and strengthens the immune system.

Red rice is recommended to be included in the diet of people suffering from diabetes. Cereals have a low glycemic index and contain fiber, which improves the digestion process. It contains antioxidants (anthocyanins), the calorie content of the product is 362 units. Eating red rice lowers blood cholesterol levels and stimulates intestinal function.

Long-grained cereal reaches a size of 6 mm or more. This type is high in fiber and is good for the gastrointestinal tract. Energy value - 365 kcal.

The calorie content of basmati is 342 units. When processing cereals, in addition to mechanical cleaning and grinding, steam is used, which improves quality characteristics and preserves useful substances. The energy value of the product is reduced to 341 kcal.

For puffed cereal this figure is 402 units, and for sushi cereal it is 330-350. How many calories are in boiled rice also depends on the cooking method. 100 g of steamed cereal contains 151 kcal.

Nutritional value - BJU of boiled rice

The cooking technology involves rinsing in water and cooking over medium heat in a thick-walled container to prevent burning. Cereal grain is used as a side dish for meat, fish, and combined with dried fruits. 100 g of white boiled product contains the following components (BJU):

• proteins - 2.2 g;
• fats - 0.5 g;
• carbohydrates - 24.9 g.

During the cooking process, water is absorbed, therefore, due to the increase in weight, the nutritional value of boiled rice differs from the product in its raw form. Calorie content depends on the type of cereal. So, 100 g of cooked brown cereal grain contains 110, unpolished - 125, wild - 78 kcal.

To calculate how many calories are in boiled rice cooked with milk, you need to pay attention to the fat content. Salt does not add calories, but large amounts can cause fluid retention in the body.

Rice diet

When compiling a dietary diet, you need to take into account that adding 1 g of oil increases the energy value by 8.1 tsp. sugar - by 16, and 15 g of raisins - by 40 kcal. The energy value of cereals with seafood is 124 units.

Quick and effective weight loss is possible with the help of a diet that is recommended to be used in the autumn. At the same time, the diet includes brown rice, the calorie content of which is 337 units.

This diet is designed for 1-2 weeks. 5 days before it starts, it is recommended to prepare the body, gradually give up fried, fatty, and sweet foods. An important part of nutrition is monitoring water balance, i.e. drinking enough liquid.

Rice with vegetables, which has a calorie content of 118 units, is often used in the diet. When creating a menu, it is recommended to combine rice with other ingredients, alternating the addition of juice, milk, butter, fruit, and chicken.

Cereal grains are included in the menu, which can be tailored to suit every taste and cleanse the body of salts and ease the course of osteochondrosis. The porridge diet is based on eating it in combination with small portions of other foods.

Instead of cereals, you can use noodles (funchose) in your diet. The rice-kefir diet allows you to lose weight in a short time due to the interaction of two products that are beneficial for the body.

Nutritionists offer a rice-apple diet, during which, in addition to the main dish in the form of porridge, you need to eat 250 g of apples. The tomato diet involves the use of tomato juice and unpolished cereal.

Harm of boiled rice

Boiled rice, the calorie content of which depends on the method of preparation and the presence of additional ingredients, is not recommended for consumption in case of individual intolerance, hemorrhoids, or diabetes.

According to experts, the product can be included in the diet 1-2 times a week. If you have chronic diseases, you should consult your doctor before deciding on a fasting diet.

Everyone knows that rice is incredibly healthy. Moreover, it is recommended to eat it for various diseases, as well as for those who want to lose weight. The latter are probably wondering how many calories are contained in this culture. Rice is very popular in the world, and in Asian countries it is the main food, similar to bread in our country.

Today we will tell you what the calorie content of boiled rice is and not only, how to choose it correctly and prepare it for diets.

What is the calorie content of raw and boiled rice?

The calorie content of rice compared to many other crops is quite small, which makes it an excellent dietary product. Calorie content depends on the type of cereal in its raw form, it is different for such species as:

• long grain;
• round grain;
• black;
• medium grain.

The number of calories in 100 grams of product depending on the variety ranges from 280 to 370 kcal. On average, the energy value of raw rice is as follows:

• calorie content – ​​250 kcal;
• proteins – 7 grams;
• fats – 2.5 g;
• carbohydrates – 65 g.

As for the calorie content of boiled rice, when cooking the number of calories is reduced to approximately 110 -140 per 100 grams of boiled rice. It is due to the low calorie content of boiled rice that nutritionists recommend consuming it in this form. It will be good not only when following diets for health improvement and weight loss, but also during fasting days.

But the calorie content of grain during frying, on the contrary, will increase. It all depends on the amount and type of frying oil. Minimum calorie content fried product is 150 kcal per 100 grams.

How many calories are in boiled rice with water?

Quite often, many people are confused about the number of calories in boiled rice, because it all depends on the type of product and the different volume of water absorbed during cooking.

For example, if for cooking you take 100 grams of a dry white long-grain product, the calorie content of which is 360 kcal, add 300 ml of water to it and cook, then get 300 grams of cooked rice, its energy value will remain the same. And if part of the water evaporates during cooking, then the amount of product will be smaller, and accordingly, the calorie content will be slightly lower.

Remember also that the number of calories increases when you add foods such as:

• fruit;
• honey;
• Sahara;
• milk;
• oils;
• vegetables

What's in Cooked Rice?

When boiled, it is useful for diets not only because it contains a minimal amount of calories, but also thanks to the content of such components, How:

• phosphorus;
• vitamins PP, H, E, B;
• potassium.

In particular, potassium is a substance that helps those who suffer from various cardiovascular diseases.

But besides these substances, it also contains others that are no less beneficial for the body:

• 2.1 mg iron;
• 116 mg magnesium;
• 1240 mg silicon;
• 3.63 mg manganese;
• 1.8 mg zinc;
• 60 mg sulfur;
• 40 mg calcium;
• 30 mg sodium.

This is present in this product a large number of amino acids, trace elements and vitamins. It has an enveloping property, which is excellent for many gastrointestinal diseases. Boiled low-calorie rice is rich in starch and contains large quantities of dietary fiber. This product has a unique composition that has a beneficial effect on the functioning of our digestive system.

Rice and diets for weight loss

This cereal is a unique adsorbent and source of complex carbohydrates. At the same time, it is very filling, healthy and contains a minimum of calories. Modern dietetics includes a large number of diets based on this culture, all of them are very effective and healthy. Many choose for themselves Chinese or Japanese rice diet. Also, diets based on this cereal are divided into:

• gentle - it is envisaged that a small portion of boiled rice can replace some foods and dishes;
• hard - for a certain period of time you should consume only this product and wash it down with fresh fruit.

Regardless of the type of diet, you can stick to it for no more than 2 weeks. The fact is that rice culture, although incredibly useful, still cannot provide the body with all the required substances.

In most cases, with rice diets, the culture itself is boiled with ordinary water, which reduces calorie content. Next, the product is consumed together with lean meat, honey or fruit. All these diets do not differ significantly from each other in terms of duration and composition of acceptable dishes, but they are quite effective in one case or another.

If you want to lose weight and introduce low-calorie boiled rice into your diet, remember that thanks to it, excess fluid will be removed from the body, this process will be gradual and slow. However, you will not feel unpleasant consequences and will not experience stress, as often happens with “fast” diets.

Eat some dietary techniques, where you don’t need to cook it, but need to soak it. This is done like this:

• pour cold water over the cereals;
• leave them for 4 days, changing the water every day;
• After the specified period, drain the liquid, and the product itself can be consumed.

Additives to such a product do not need to be added; in terms of the number of calories, there are as many of them as in the boiled product, but this method allows you to preserve more vitamins and minerals, and can also be used with a strict rice diet for weight loss.

Features of choosing a culture

How to choose the right rice, and what to pay attention to when purchasing first. Moreover, there are quite a lot of species of this culture.

It all depends on what dish you are purchasing it for. Refer to the following list:

• short grain rice is suitable for preparing milk soup, porridge or sushi;
• long grain - for pilaf;
• black and wild (the healthiest) - for salads;
• medium grain – for soups and risotto.

Also, when purchasing a product in transparent packaging, Please pay attention to the following:

• shelf life of products;
• manufacturing company;
• the presence of foreign additives in grains;
• their color;
• integrity.

A low-quality product can be identified by a large number of crushed grains, a white coating on them, or an intense yellow tint. But high-quality grains have a matte shade, they are light, have the same size, and there are no fragments or foreign additives in the packaging. If you choose a black or brown variety, they may have a dark tint because they are not processed as intensively.

Cereal consumption standards

During the day, taking into account the calorie content of rice, an adult can eat from 250 to 500 grams of this product. However, in Asian countries this figure may be twice as high. But children can eat up to 150 grams of the product per day, like other grain products.

If you are a follower of proper nutrition and a healthy lifestyle, rice should be present in your diet, if not every day, then quite often. There are a huge number of healthy, tasty dishes based on it, and they can be simple, complex and delicious.

If we talk about diets or baby food, then most common dishes- This:

• soup based on boiled rice with vegetables;
• rice casserole with low-fat cottage cheese;
• salad with boiled grains, lean meat and herbs;
• boiled rice in a slow cooker with zucchini, mushrooms and other vegetables;
• baked rice with chicken.

As you can see, this product has universal culinary uses; it is great for those who are accustomed to a healthy lifestyle and regularly count calories. No wonder many Asians consider it a key product in their diet.

Rice is one of the most beneficial dietary foods for the human body. Doctors advise people who want to improve their health and maintain an attractive figure to include it in their diet. Rice is rich in nutrients. It contains vitamins E, H, PP, macro- and microelements: potassium, magnesium, iron, iodine. The beneficial properties of rice are used in medicine and cooking. Lecithin in the cereal activates brain activity, fiber removes harmful substances from the body, and rice water alleviates the symptoms of bronchitis. Rice also forms the basis of dietary nutrition. Eating it helps you get rid of extra pounds effectively and without harm to your health.

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Calorie content and BZHU

When preparing a diet, it is important to ensure that the body receives proteins, fats and carbohydrates in the right quantities along with food. Below is the number of calories and nutrients (KBZHU) per 100 grams of raw rice grains.

When cooked, the calorie content of cooked white rice is 116 kilocalories.

Useful properties and contraindications

The benefits and harms of rice are determined by its composition. Medicinal properties for human health:

• Reduces the risk of malignant tumors. Included in the diet of cancer patients.
• Stimulates brain function, increases performance and enhances concentration.
• Reduces the level of harmful cholesterol in the blood.
• When combined with seafood, it enhances testosterone production, so men should include it in their diet.
• Strengthens hair, nails and teeth.
• Improves sleep.

Unpolished rice (brown, wild, red) is considered the healthiest. They contain more fiber, vitamins and minerals, and their glycemic index is significantly lower than white. The lowest calorie is black rice.

Contraindications:

• Extreme obesity.
• Tendency to constipation.
• Individual intolerance.
• Children's age up to 6–7 months.

Rice for weight loss

Rice is an indispensable product for people who follow the principles of proper nutrition (PN) or adhere to various diets. The usefulness of cereal for weight loss is due to its unique properties:

• Strengthens the intestinal walls and gently removes toxins from the body that contribute to excess weight gain.
• Is a good source of energy. Due to this property, rice is included in the menu of people who regularly exercise and do hard physical work.
• Improves metabolism, accelerating weight loss processes.
• Eating boiled rice without salt and oil helps remove excess fluid from the body.
• Saturates the body and quickly satisfies the feeling of hunger, which allows you to reduce the portion sizes of food consumed.

To get rid of excess weight and cleanse the body, you need to eat rice correctly. Nutritionists advise eating porridge prepared according to a special recipe for seven days instead of the usual breakfast. 1 tbsp. l. Soak dry rice in cold water and leave overnight in the refrigerator. In the morning, drain the liquid, add clean water and cook the cereals after boiling over low heat for 5 minutes.

You can eat and drink after breakfast only 3 hours later. It will be difficult in the first days, but gradually the body will adapt to a new diet and begin to get rid of harmful substances. To achieve good results, you need to eat only healthy foods. It is advisable to avoid fatty meats and fish, bread, sweets and alcoholic beverages.

Dietary recipes

Rice is the main ingredient in many dietary dishes. It goes perfectly with meat, seafood and vegetables. Dietary soups are cooked from it, side dishes for main courses and desserts are prepared.

Chicken soup

Ingredients:

• water - 1.5 l;
• rice - 50 g;
• chicken - 200 g;
• carrots - 1 pc.;
• fresh herbs - 1 bunch;
• oil - 1 tbsp. l.;
• salt - to taste.

Preparation:

1. 1. Cut the meat and put it to cook.
2. 2. Cut the carrots into cubes or chop into strips, chop the onion. Fry the vegetables until golden brown.
3. 3. Pour the cereal into the prepared broth.
4. 4. After 5 minutes, salt the soup and add the frying mixture to it.
5. 5. Finely chop the greens and add to the soup. Mix all the ingredients and cook them for another couple of minutes. Then turn off the gas and cover the pan with a lid to allow the soup to steep.

Vegetable side dish

Ingredients:

• rice - 1 tbsp.;
• bell pepper - 1 pc.;
• onion - 1 pc.;
• vegetable oil - 1 tbsp. l.;
• canned corn - 150 g;
• salt, black pepper - to taste.

Preparation:

1. 1. Chop carrots, onions and bell peppers. Fry them in a frying pan.
2. 2. Add corn to the vegetables and simmer for 3-5 minutes. Salt and pepper.
3. 3. Pour the cereal on top and pour boiling water over it. The water should cover the vegetables and cereals by 1 cm.
4. 4. When the water boils, cover the pan with a lid and simmer the side dish until cooked, 20–30 minutes.

Pancakes for dessert

Rice pancakes with fresh berries are an ideal dietary breakfast option. List of necessary ingredients for making dessert:

• long grain rice - 200 g;
• egg - 1 pc.;
• yogurt - 3 tbsp. l.;
• ground oat bran - 60 g;
• honey - 1 tsp;
• salt - one pinch.