Boiled Rice: Calories and Nutrition Analyse

Unlocking the Nutritional Secrets of Boiled Rice

Rice, a staple in diets around the globe, is more than just a simple grain. When boiled, it transforms into a versatile dish that's packed with nutritional benefits. Whether you're a fitness enthusiast, someone on a health journey, or just looking to understand more about what's on your plate, boiled rice offers a fascinating nutritional profile worth exploring.

Boiled Rice: A Caloric Overview

One of the first things people look at in their diet is calorie intake. Boiled rice contains approximately 129 calories per 100 grams, making it a moderate source of energy. This energy comes primarily from its carbohydrate content, which is essential for fueling the body, especially the brain and muscles during physical activities.

The Carbohydrate Content

Speaking of carbohydrates, boiled rice is predominantly made up of carbs, with about 27.99 grams per 100 grams. However, it's low in fiber, with only 0.4 grams. While it's not a high-fiber option, it's an excellent source of quick energy, making it ideal for post-workout meals or to fuel high-energy activities.

Protein in Boiled Rice

Protein is crucial for muscle repair and growth, and boiled rice contributes to this nutritional need with 2.67 grams of protein per 100 grams. While not a high-protein food, it can complement protein sources like legumes, dairy, or meat to create a balanced meal.

Fat Content: Less is More

When it comes to fat, boiled rice is incredibly low in this macronutrient, containing only 0.28 grams per 100 grams. This minimal fat content makes it an excellent choice for those on low-fat diets or anyone looking to reduce their fat intake.

Minerals and Vitamins

Boiled rice is not just about macronutrients; it also offers essential minerals and vitamins. It provides iron (1.2 mg), crucial for healthy blood, and magnesium (12 mg), important for muscle and nerve function. Additionally, it's a source of B-vitamins like niacin (vitamin B3, 1.467 mg) and thiamine (vitamin B1, 0.162 mg), which are vital for energy production and cognitive health.

Hydration and Sodium

With 68.01 grams of water per 100 grams, boiled rice can contribute to daily hydration needs. However, it's worth noting the sodium content, which stands at 245 mg. While not excessively high, those monitoring their sodium intake should consider this in their meal planning.

Boiled Rice in a Healthy Diet

Boiled rice, with its moderate calorie count, low fat, and beneficial micronutrients, can fit well into a balanced diet. It's especially suitable for those looking for energy-dense foods without the high fat content. Pairing boiled rice with fiber-rich vegetables, lean proteins, and healthy fats can create a nutritious, well-rounded meal.

In conclusion, boiled rice is more than just a side dish; it's a nutritional powerhouse that offers energy, essential nutrients, and versatility. Whether you're looking to fuel your workouts or find a staple food that supports your health goals, boiled rice is an excellent choice. Remember, the key to a healthy diet is balance and variety, and boiled rice can be a valuable part of that mix.