How many calories in 1/4 cup of cooked rice

Índice Show

Nutrition Facts About White Jasmine Rice

Image Credit: hqrloveq/iStock/GettyImages

If you're looking for an alternative to your usual type of rice, consider jasmine rice. Native to Thailand, jasmine rice is a long grain rice a bit rounder and starchier, which makes it stickier, than other types of rice. Its popcorn flavor and jasmine aroma pairs well with seafood and dishes made with coconut. Like other types of rice, jasmine rice is low in fat, a good source of energy and can help you meet your daily iron needs.

Carbs in Jasmine Rice: A Source of Energy

A 1/4-cup serving of uncooked jasmine rice, which makes 3/4 cups of cooked rice, has 160 calories. Most of those jasmine rice calories come from its carbohydrate content, which is 35 grams per 1/4-cup serving. Carbohydrates supply your body with energy, and not just your muscles, but your brain, nervous system and kidneys, too. Forty five to 65 percent of your daily calorie intake should come from carbohydrates.

Make It Brown For Fiber

To increase the fiber benefits of jasmine rice, replace white jasmine rice with brown jasmine rice. A 1/4-cup of uncooked brown jasmine rice has 2 grams of fiber, while the white rice has none. Most Americans don't meet the daily requirements of fiber. Adult women need 25 grams a day and men need 38 grams a day; the average intake is just 15 grams. Fiber in food not only promotes bowel function, but it also improves blood lipid profiles and aids in blood sugar control.

A Little Protein and Very Little Fat

Jasmine rice contains some protein and very little fat. A 1/4-cup uncooked serving of jasmine rice contains 3 grams of protein. As a plant source of protein, jasmine rice does not contain all of the essential amino acids. There is a slight difference in fat content between the white and brown jasmine rice. The white rice is free of fat, while the brown rice has 1 gram of fat. As an intact grain, the brown rice retains its germ, which provides vitamins, minerals and unsaturated fat.

Get Some Iron

If you don't get enough iron in your diet you may be at risk of developing iron deficiency anemia, which is the most common nutritional problem worldwide, according to the Office of Dietary Supplements. Jasmine rice doesn't naturally contain a significant amount of iron, but some brands are fortified with iron to help you meet your needs. Unfortified jasmine rice meets 2 percent of the daily value, while fortified jasmine rice meets 8 percent.

Additional Mineral Content

Jasmine rice also contains limited, but measurable amounts of calcium (2 milligrams) and sodium (1 milligram). Note that this sodium content doesn't include any salt or other flavorings that you might add to the rice as you cook it.

Get Your B Vitamins

Along with iron, some brands of jasmine rice are fortified with B vitamins. These essential nutrients are necessary for helping transform the food you eat into energy. Some brands also act as a significant source of folic acid, meeting 20 percent of your daily value. Folic acid is a B vitamin most important for women of childbearing age because adequate intake helps prevent neural tube defects in babies.

If you are one of the many who are wondering how many calories in a cup of rice, the answer would probably depend on variables such as the size of the cup, the type of rice and the condition of the rice that can either be cooked, uncooked, or the cooking method. In this post, we will be talking about how to count calories for cooked rice. Read on below to know more.

There are different varieties of rice and each variety has different nutritional profile. For example, short grain rice is has about 339 calories per 100gram while Long grain rice has 356 calories per 100 grams. As for brown and red rice (less processed rice), the amount of calories is lesser as compared to white rice.

In counting calories for your rice, take into consideration the following below:

Cooked rice vs uncooked rice

The caloric weight of the rice is different and changes when rice is cooked compared to the uncooked rice. Also, the method of cooking the rice changes the caloric content per cup because the structure as well as the physical texture also changes. This means that, the steaming and boiling process can add water (water weight) to the grains of rice. When that happens, the rice becomes bigger thus if the one cup of uncooked rice becomes 3 cups of cooked rice.

Another thing to keep in mind that the cooking time also changes the amount of rice in a single time because of the amount of water it will be absorbed.

Size of the cup to measure rice

A standard 1 cup of rice is equivalent to 250 ml. Although you cannot perfectly measure the amount of calories in 1 cup or rice, there will and will always be a slight different in the result. Given that, an average cup of uncooked rice (medium grain white rice) is about 206 grams, while a cup of cooked rice (boiled rice) weighs about 196 grams.

Calories in uncooked rice and cooked rice

One cup of raw rice (medium grain white rice) has about 729 calories. while with one cup of cooked rice (medium grain white rice) has 313 calories.

Use Food scale to count calories for cooked rice

Most of the time, using a cup for measuring the calories of cooked rice can sometime be inaccurate. While you can increase the amount of cooked weight rice in a cup, the result will still differ because it depends on the size of the cup that you are using to measure the calories.

Using a food scale is by far the most efficient and effective way to know how many calories are there in 1 cup of cooked rice.

The differences in the calories count of your cooked rice depends on the following factors:

the amount of water used for cooking rice
The grains used for making rice
Cooking time can vary and can therefore change the volume of the cooked rice.

Brown rice and White rice

There is a big difference to the amount of calories in brown rice and in White rice. With brown rice, there is about 2 grams more fiber content in 1.4 cup of raw brown rice as compared to white rice.

If brown rice is more nutritional, who do most meal plans uses white rice? It is simply because white rice tastes better than brown rice. Though the nutritional content is just slightly different.

An estimate of calories in cooked rice

A brief estimate of the number of calories for cooked rice: for a half cup of cooked rice is equivalent to 106 calories and a cup of cooked rice is equivalent to 212 calories.

The estimate counting of the calories is based on the following:

A cup of raw and white dry rice (jasmine rice: 200g) is equal to 640 calories but when cooked using 1 1/2 cups of water will result to at least 3 cups of cooked rice therefore the total weight is now 515 grams. Hence, with using 1 1/2 cups of water for cooking rice can result in calorie count of: 71 calories with 15 grams of carbohydrates for 1/3 cooked rice while for 1/2 cooked rice is about 106 calories with 22 grams of carbs.

Rice and losing weight

For weight conscious individuals, knowing the amount of calories in a cup of rice is very important to know how much rice to only consume when eating and add calories if there’s a need to do so. . That way, you can achieve the body that you are aiming for while at the same time enjoying eating rice.

Nutrition Facts for a serving size of 1/4 cup Jasmine rice

Calories 160
Total Fat: 0%
Cholesterol: 0%
Sodium: 0%
Total Carb per 36 grams : 13%
Protein: 3 grams
Potassium: 0%

Nutrition Facts for a serving size of 1/4 cup Organic Whole grain brown rice

Calories 170
Total Fat (1.5 g) : 2%
Cholesterol: 0%
Sodium: 0%
Total Carb per 34 grams : 12%
Protein: 3 grams
Potassium for 115 mg: 2%

Conclusion

As mentioned, there are several factors to consider when counting calories of cooked rice that depends on the type of cup used, the cooking method (cups of water) and the variety of rice. We hope that this guide has helped you understand how you can count calorie content for cooked weight rice. There will be always be a slight difference to the result and no same amount of calorie is the same.