Rice is one of the most common foods in the world. We see it almost everywhere, eat it and enjoy it too. But there are a few things we need to pay attention to when discussing rice calories.
You need to pay special attention whether the rice calories mentioned on the label are for raw dry rice or for cooked rice. There is a world of a difference between these two rice calories. Raw dry rice is thinner and lighter, so if you are measuring 3.5oz (100gr) or 1 cup - you get a lot of rice, which means a lot of rice calories. Cooked rice is thicker and heavier, so the same amount of rice has less rice calories. See the actual difference:
Cooked Rice Calories (white, long grain, regular):
3.5oz (100gr) - 130 rice calories 1 cup (158 gr) - 205 rice calories Raw Rice Calories (white, long grain, regular):
3.5oz (100gr) - 360 rice calories 1 cup (195 gr) - 702 rice calories Another thing is the type of rice. The rice calories can really vary according to the type. Let’s compare white rice calories, brown rice calories and wild rice calories:
White Rice Calories (long grain, regular, cooked):
3.5oz (100gr) - 130 rice calories 1 cup (158 gr) - 205 rice calories Brown Rice Calories (long grain, cooked):
3.5oz (100gr) - 111 rice calories 1 cup (195 gr) - 216 rice calories Wild Rice Calories (cooked):
3.5oz (100gr) - 106 rice calories 1 cup (164 gr) - 166 rice calories And another tip: sometimes it is recommended to fry the rice with a bit of oil before boiling it to make less sticky. That may help the rice but not the rice calories. It is still oil and fat. So use only a little amount of oil and use a healthy oil.
see below Calories per 100 grams rice (3.5 oz) :
Plain Boiled Rice 151 calories Brown Boiled Rice 140 calories Savoury Rice 142 calories
basmathi rice : The grain's minimum length is about 7mm or more; it is white in colour which indicates good quality rice. The amylose content in Basmati is high, about 24.1% and it expands to two times its original length after cooking. 1 cup Basmati rice, cooked has 170 calories . You can reduce the calories if you use extra water while cooking the Basmati Rice, by draining the extra water when the rice is done ( like noodles or pasta ). This will remove the starch content, there by reducing the number of calories.
Ponni Herbal Rice: Ponni herbal rice is an organic rice which is low in carbohydrate and high in protein. This rice is suitable for a low calorie diet.
Glutinous Rice : Glutinous rice is usually soft and sticky when cooked because it contains 10-20% low amylose. This rice has an oblong shape, pearlised and not translucent at all and it is small in size with a minimal length of 4mm. Glutinous rice is used in making traditional delicacies such as ketupat pulut, lemang and others.
Brown Rice: Brown rice has low Glisemic Index and since it still has the bran intact, it is a much better source of fiber. Fiber also has a healthy effect on our cholesterol levels and may help to reduce this risk of cardiovascular disease. This rice is suitable for a low calorie diet
sona masoori : Sona Masoori Rice is a very healthy diet, Ideal for preparing dishes like sweet pongal, biryani, fried rice.contains less starch and easily digestible.These are lightweight and aromatic.Sona Masuri (or its original name Swarna Masuri) is a medium-grain rice grown largely in the Indian states of Andra Pradesh and Karnataka. In Telugu, Sona Masuri rice is called Bangaru Theegalu(meaning Golden Ivy).It is lightweight and aromatic, and considered to be of premium quality.
Sona Masuri is largely considered to be a healthy dish as it contains little starch and is easily digestible. It is ideal for preparing dishes like sweet pongal, biryani, and fried rice. but don;t use too polished sona masuri rice.
(Rated by 2 Council Members)