Nutrition Guide
The Rice Report: What's Really In Your Bowl? 📊🍚
Let's break down the good stuff! RiceSensei's got the scoop on calories, vitamins, and why rice can be your healthy best friend.
The Rice Showdown (1 cup cooked)
White Rice (The Classic)
205 cal
Carbs: 45g (your energy fuel!)
Protein: 4.3g
Fiber: 0.6g
Brown Rice (The Healthy Hero)
216 cal
Carbs: 45g
Protein: 5g (slightly more!)
Fiber: 3.5g (the good stuff!)
Wild Rice (The Protein Champ)
166 cal
Carbs: 35g
Protein: 6.5g (winner!)
Fiber: 3g
The Rice Report - What's Actually In There?
RiceSensei Says: The Real Deal
Per 1 cup (195g) cooked long-grain white rice - the classic choice!
The Numbers
Calories205
Total Carbohydrates45g
Dietary Fiber0.6g
Protein4.3g
Total Fat0.4g
The Good Stuff (Vitamins & Minerals)
Thiamine (B1) - Energy Helper0.3mg (26% DV)
Niacin (B3) - Brain Food2.3mg (14% DV)
Folate - Pregnancy Power91.6mcg (23% DV)
Iron - Energy Booster1.9mg (11% DV)
Magnesium - Muscle Friend19mg (5% DV)
Why White Rice Rocks:
- • Quick energy that actually works - perfect before workouts!
- • Loaded with B vitamins and iron (thanks to enrichment laws)
- • Zero fat, zero cholesterol - guilt-free comfort food
- • Safe for gluten-free friends - celiac approved!
- • Folate superstar for expecting moms
Rice Health Benefits
Heart Health
- • Brown rice contains compounds that may reduce cholesterol
- • Whole grain varieties support cardiovascular health
- • Low sodium content helps maintain healthy blood pressure
- • Fiber helps regulate cholesterol levels
Brain Function
- • B vitamins support nervous system function
- • Provides steady glucose for brain energy
- • Thiamine essential for cognitive function
- • Complex carbohydrates support mental clarity
Digestive Health
- • Fiber in brown rice promotes healthy digestion
- • Easy to digest for sensitive stomachs
- • May help prevent constipation
- • Supports beneficial gut bacteria growth
Energy & Metabolism
- • Complex carbohydrates provide sustained energy
- • B vitamins support energy metabolism
- • Iron helps prevent fatigue and anemia
- • Low glycemic varieties help stabilize blood sugar
Continue Your Rice Journey
Master every aspect of rice cooking with our comprehensive guides and expert recommendations.
basics
Types of Rice Guide
Discover nutritional differences between rice varieties
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Rice Serving Sizes
Perfect portions for healthy meal planning
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Rice Storage Tips
Keep your rice fresh and nutritious longer