Read about the nutrition facts, health benefits, nutritional value and calories found in Rice

Rice Nutrition

What is the first word that comes to your mind when you hear the word ‘food’? Most often than not, it is probably ‘rice’. Being a staple diet across most parts of the world, the second highest production of grains is rice, the first being maize. Rice is important as it contributes to a major part of the daily calorie intake. It is one of the oldest cereals cultivated by mankind, almost 10,000 years ago. One of the characteristics of rice that makes it a widely consumed cereal is that it can be grown anywhere ranging from the steep mountains to plains or even, flooded areas. Rice is consumed by man in different forms –either it can be consumed directly after cooking or it can be incorporated into the preparation of different delicacies. Apart from being great tasting and energy giving, rice contains several other essential nutrients and vitamins that are important for normal functioning of the body. Given below are some of the wholesome advantages of consuming rice and making it a regular on your diet.


Rice was first domesticated in the region of the Yangtze River Valley in China. Research in the earliest rice phytoliths from the Diaotonghuan archaeological site, has proven that a wild rice variety was in existence around 12,000-11,000 BC. Later, evidence shows transition from this rice to the cultivation of domesticated rice. Besides, some forms of this grain, such as Indica and Japonica, were grown in Central China. Following a rapid expansion in late 3rd millennium BC, rice cultivation was introduced into mainland Southeast Asia and westwards across India and Pakistan. Cultivated rice in India has been found in the north and west, around 2000 BC. After its agriculture in 1400 BC in northern parts of India, the crop spread to the south of India where it flourished due to the fertile alluvial plains watered by rivers. In the medieval times, rice was introduced to southern Europe, where its cultivation and cooking methods spread rapidly. Today, the leading producers of rice are China, India, Indonesia and certain other Asian countries.


Health Benefits of Chawal (Rice)

  • One of the basic reasons for rice being a staple food is its high energy. Rice is rich in carbohydrates, which acts as a fuel to the body and helps in the proper functioning of the brain.

  • Consuming rice is quite beneficial for health, as it is free from harmful fats, cholesterol or sodium.

  • Rice is a great source of vitamins and minerals like niacin, vitamin D, calcium, fiber, iron, thiamine and riboflavin.

  • Rice contains plenty of resistant starch, which reaches the bowel in an undigested form. Thus, it promotes the growth of useful bacteria important for normal bowel movements.

  • Rice contains a very low quantity of sodium, making it one of the best food options for those suffering from high blood pressure and hypertension.

  • The grain is abundant in insoluble fiber, which is effective in protecting against different types of cancer. Studies have proven rice can reduce the growth of tumours too.

  • The chaff part of rice is believed to be effective in treating dysentery. Further, a 3-month old rice plant’s husks contain diuretic properties, which are necessary for increasing appetite and curing stomach ailments and indigestion problems.

  • Being soothing on the digestive system, rice is diluted with buttermilk and consumed can treat digestive disorders such as diarrhea, dysentery, morning sickness, colitis and jaundice.

  • According to medical experts, powdered rice has the ability of curing skin ailments. Ayurvedic practitioners in the Indian subcontinent prescribe rice water as an effective ointment in cooling heavily inflamed skin surfaces.

  • Brown rice, the unpolished version of white rice, contains high levels of neurotransmitter nutrients that are effective in preventing Alzheimer’s disease to a considerable extent.

  • Rice bran oil has antioxidant properties which promote cardiovascular strength by reducing cholesterol levels in the body.

  • For gluten sensitive people, rice is a great food option, since it is gluten free.


Nutritional Value & Calories In Rice 

Amount:  1 cup

Weight: 200 g

Basic Components

13 g


26.6 g


1.1 g


Total Calories


Calories From Carbohydrates


Calories From Fats


Calories From Proteins


Total Carbohydrates

158 g

Dietary Fiber

5.6 g

Fats & Fatty Acids

Total Fat

1 g

Saturated Fat

280 mg

Monounsaturated Fat

322 mg

Polyunsaturated Fat

276 mg

Omega-3 Fatty Acids

48 mg

Omega-6 Fatty Acids

228 mg


635 mcg


96 mcg


5.7 mg

Vitamin B6

342 mcg


237 mcg

Pantothenic Acid

2.6 mg


6 mg


5 mg


46 mg


190 mg


152 mg


2 mg


2.2 mg


420 mcg


2.1 mg


30 mcg


How many calories in rice (per 100 gm)

Rice has about 358 calories per 100 gm of weight.


How to Buy Rice

  • Rice is generally available in both prepackaged containers and bulk bins. While buying rice, always check the expiry date as rice can become rancid if stored for a prolonged duration.

  • Research indicates that long-grain rice contains 1.4 to 5 times more arsenic than rice from Europe, India or Bangladesh. Hence, choose organically grown rice, whenever possible.

  • If you are buying rice in bulk, check that the bins are properly covered and the store has a good product turnover.

  • Always check for signs of moisture while purchasing rice, in both prepackaged containers and bulk bins.

Rice Storage Tips

  • Store white rice varieties in an airtight container in a cool and dry place. Do not place in the refrigerator. If stored properly, rice remains fresh for about a year.

  • The storage of cooked rice can be up to 4-7 days in the refrigerator. But, it is advisable to consume the same within 2 days.

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