Boiled rice. Low calorie content - big benefits

Rice is one of the most common and popular cereal plants, which has many types, united by similar characteristics of food and this product. Boiled rice is often a component of various diets for healing, recovery and weight loss.

The key points in the popularity of rice dishes are its relatively low calorie content, beneficial properties and nutritional qualities. Boiled rice, whose calorie content is at a record low, rightfully occupies one of the leading places among dietary dishes, and is also the basis for various types of weight loss techniques.

Useful properties and calorie content of boiled rice

Rice has many varieties, the most common and popular of which are regular white rice, polished and unpolished, brown and wild rice. The calorie content of 100 g of boiled rice depends on the type of cereal and the method of its preparation. Dry cereal has an average calorie content of 340-360 kcal; during cooking, rice gains water and increases in volume, due to which its energy value decreases. The calorie content of rice boiled in water is:

• white polished rice - 116 kcal;
• unpolished rice – 125 kcal;
• brown rice – 110 kcal;
• wild rice – 100 kcal.

All types of rice are healthy to a certain extent and have beneficial nutritional and cleansing properties. Any type of rice contains many vitamins and valuable minerals - E, D, B1, B2, B3, B6, phosphorus, potassium, magnesium, iron, iodine, dietary fiber and starchy compounds. Thanks to this composition, rice is able to satisfy the body's needs for nutrients during diet and active sports, neutralize the effect of acids and coat the stomach.

The most valuable of all types of this cereal, but also the most expensive in price, is wild rice. Its price is determined by the features and conditions cultivation, and its nutritional value is due to the presence of 18 amino acids and a high content of vitamins, which is 5 times higher than the benefit of ordinary rice. The calorie content of boiled wild rice is lower, and the beneficial composition is significantly higher than that of other varieties.

The calorie content of boiled rice with oil increases by an average of 50-100 kcal per serving, depending on the fat content and amount of oil. As a rule, 10-15 g of butter are added per serving of 150-200 g of rice. Knowing the fat and calorie content of the oil, it is easy to calculate how much the energy value of the entire dish will increase. As for salt, it has no energy value at all, so the calorie content of boiled rice without salt and with added salt is the same. When other seasonings or sauces are added to rice, the calorie content of the entire dish increases accordingly.

It is difficult today to find products other than bread and potatoes that would be as popular as rice, which is present in many, including the most popular, dishes. In some eastern countries it replaces bread, and it is the constant consumption of rice that is associated with the fact that there are fewer overweight people in Asian countries. Rice groats are obtained by grinding, after which it acquires an oblong or round shape. Its calorie content depends on the shape of rice and its variety. Most often we use white rice, but it also comes in brown color, and such rice differs significantly in its composition and calorie content. Knowing how many calories are in rice, many people use it for weight loss, and rice is part of many diets.

Composition and beneficial properties of rice

In addition to the fact that rice dishes add uniqueness to any dish, it is also a very healthy product that contains a large amount of useful substances. Particularly noteworthy are the B vitamins, which are involved in normalizing the body’s activity and improving its protective functions; in addition, rice contains a sufficient amount of nicotinic acid or vitamin PP, which can reduce cholesterol levels. Vitamins E and H are also present in rice.

Those who are interested, first of all, in how many calories are in boiled rice should know that rice cereal is rich in minerals, among which potassium deserves special attention, which normalizes the functioning of the heart muscle and is able to remove excess water from the body. Rice is also a storehouse of chemical elements such as phosphorus, magnesium and iron, but it is especially rich in silicon. There are also other minerals, the presence of which has a beneficial effect on the functioning of the body.

Rice is recommended for consumption not only by those who are concerned about their figure, but also by people with health problems. Considering the fact that rice contains practically no sodium, but enough calcium, the latter easily neutralizes sodium salts, and this property will be appreciated by people with kidney problems and those who suffer from cardiovascular diseases. Rice, among other things, contains lecithin, which improves memory, making it useful for older people. Rice broth contains a substance that can coat the walls of the digestive tract, and this is useful for people suffering from gastritis and ulcers.

Calorie content of rice

People who are prone to obesity are interested in how many calories are in boiled rice, but this question cannot be answered definitely. This depends on many factors, but it is known for sure that when cooking, the calorie content is reduced by three times. 100 grams of dry rice contains 280-370 kcal, and the energy value of boiled rice is already 80-140 kcal per 100 grams of product, which makes it indispensable in dietary nutrition, especially considering that it is filling and contains a huge amount of carbohydrates that accumulate in muscle tissue.

The calorie content of foods depends on what we consume them with. Therefore, when asking the question how many calories are in rice porridge, you should clarify what you will eat it with. Rice is a good side dish for various dishes, and to understand, for example, how many calories are in rice with meat, you need to know the calorie content of the meat itself, and it differs depending on the type and type of meat. In schools and preschool institutions, they care about the health of children, so catering workers are required to know how many calories are in rice porridge with milk - a favorite dish of many children. Such porridge “weighs” about 100 kcal, and knowing how many calories are in rice porridge with water, which is 80 kcal per 100 grams, you can safely include such porridge in your diet.

Rice can be cooked not only with meat and milk, it goes well with vegetables, therefore, having learned how many calories are in rice boiled in water, you can calculate how many calories are in rice with vegetables. A dish that includes a standard set of vegetables, including carrots, bell peppers, onions and garlic, contains approximately 100 kcal, and this is already taking into account the vegetable oil in which the vegetables were fried. Without oil, the “weight” of the dish is reduced, and it can also be considered dietary.

Rice is a popular cereal crop; many national dishes are prepared on its basis. Despite the fact that it grows only in countries with a particularly warm climate (Asia, Australia), it is imported into most countries of the world. This is an ancient cereal crop; scientists were able to find out that the first mention of rice grains was found long before our era. The product appeared in European countries relatively recently - about 280 years ago and quickly gained popularity due to its high content of nutrients and low calorie content. So how many calories are in rice? To answer the question, we should consider its composition and classification in detail.

Benefits and calorie content of rice

Rice grains are rich in carbohydrates, which quickly saturate the body with energy and provide a long-lasting feeling of satiety. While proteins and fats are contained in negligible amounts. That is why nutritionists have developed many effective weight loss diets based on it.

Using cereals, you can prepare a huge number of delicious dishes, but dietary recipes based on boiled cereals are especially useful. During cooking, the product retains most of the beneficial microelements, and the calorie content of boiled rice is negligible. Dry, unprocessed grain contains about 360 kcal per 100 g weight. However, during the cooking process, cereals are capable of absorbing a large amount of water, as a result of which the grain swells and increases 3 times in size. This means that 100 g of boiled product will contain much fewer calories - about 120 kcal.

The cereal contains few salts, so it is often recommended for consumption by people with kidney and cardiovascular diseases, as well as gout (salt deposition in the joints). It is rich in substances that should be included in the daily diet: potassium, zinc, magnesium, phosphorus, iron, manganese, vitamins B, E and other macro- and microelements.

Composition of the main elements per weight of 100 g:

To more accurately determine how many calories are in boiled rice, you need to know its classification. Calorie content differs depending on the variety and processing method of the grain crop, but these are not very critical deviations.

• White rice (polished). The most popular variety, most often used in cooking. An excellent recipe would be porridge with milk and butter, but such a dish can hardly be called dietary. Anyone who cares about health should recommend boiled rice with stewed vegetables or lean meat, such as chicken breast.
• Brown rice (unpolished). The grain has a brownish color because the grain shell is only partially removed, leaving behind a lot of nutrients. This type is much healthier than polished grain and contains a lot of fiber, which has a beneficial effect on the intestines. It should be cooked longer, about 30 minutes, but it will still remain quite hard.
• Parboiled rice. This type is the lowest in calories. It has a light golden hue and is obtained by treating unrefined grain with steam, after which it absorbs most of the beneficial substances. The grains remain crumbly after cooking, so this type is ideal for preparing side dishes. It can be combined with sweet and sour sauces, meat or fish, fresh or boiled vegetables.
• Wild (black) rice is sweetish and has a pleasant nutty taste. A very valuable variety, as it is rich in a huge amount of minerals. Wild grains are collected exclusively by hand, so this variety is most often found on sale as part of a mixture with traditional steamed rice. The grain is very hard and requires long cooking - at least 40 minutes; before cooking it is recommended to soak it for 1.5 hours. In cooking, it is customary to add it to soups or various salads.

Calorie table for cooked rice without adding other ingredients:

The effect of boiled rice on human health

Due to the fact that the calories in boiled rice do not exceed 95–120 kcal, it can be included in the diet of obese people. It is useful to give the body a “deload” once a week by consuming small portions of this cereal. You can supplement your food on a “health day” with tea, herbal infusions, low-calorie vegetables or fruits. The product has the ability to restore human strength, so it is often used by athletes after active physical training.

The fixing effect of rice in diarrhea is known; it is able to remove toxins and cleanse the intestines. By including this healthy grain in your diet, you can remove excess water and harmful toxins from the body, which will have a positive effect on your well-being and the general condition of your digestive tract.

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.