Nutrients and calories of rice

Nutrients and calories of rice

Rice is one of the most important staple foods in the world and an incredibly diverse grain that is used in a wide variety of national cuisines. Different types of rice have different properties and nutritients. Here you will find an overview of the nutritients and calories of rice.

Nutrients of rice

In addition to carbohydrates, protein and fat, rice provides many other important minerals and trace elements. These include magnesium, iron, potassium, and zinc. These nutrients are important for our bodies and are one of the reasons why rice is such a popular staple food. However, the composition of nutrients is different for each type of rice. Red rice has a different distribution of nutrients than white rice like basmati rice and sushi rice has different nutrients than brown rice.

How much rice per person?

Apart from the nutritional values and calories, the question of the right amount of rice per person always comes up. The amount of rice per person depends on whether you are eating the rice as a main dish or as a side dish. For rice as a side dish, we recommend 60 g of raw rice per person. For rice as a main course, we recommend 100-120 g of raw rice per person. We have prepared an overview for the right amount of rice per person.

Calories of rice

If you cook the different types of rice in the same way and compare them with each other, paella rice and sticky rice are the varieties with the lowest calories. On the other hand, brown rice, red rice and black rice are higher in calories. However, this in no way means that the rice varieties with higher calories are unhealthier than those that have comparatively low calories. Since rice is not usually eaten without other ingredients, it always depends on the dish you cook with it.

Calories of raw and cooked rice

You may be wondering why our calorie information always includes the calories for uncooked rice, because you don't want to eat the rice raw. This is because the water makes the rice heavier when it is cooked.

Nutritional values of rice

The nutrients and calories depend mainly on the type of rice and the conditions under which it was grown. The table shows the values for 100 g uncooked rice.

 Rice Calories Proteins Carbohydrates Fat
Wild rice 357,0 kcal 15,0 g 75,0 g 1,1 g
Black rice 378,0 kcal 7,5 g 79,0 g 2,8 g
Sushi rice 361,0 kcal 7,4 g 78,0 g 0,6 g
Risotto rice 348,0 kcal 6,5 g 79,0 g 0,5 g
Brown rice 357,0 kcal 6,7 g 81,0 g 2,9 g
Paella rice 344,0 kcal 7,0 g 77,0 g 0,7 g
Basmati rice 354,0 kcal 9,0 g 78,0 g 0,9 g
Jasmine rice 346,0 kcal 6,8 g 78,0 g 0,6 g
Red rice 378,0 kcal 7,5 g 79,0 g 2,8 g
Sticky rice 334,0 kcal 7,0 g 77,0 g 0,8 g