What is the Nutrition Facts of rice? The nutritional facts of 100 grams of rice are the following:
Calories- 359
Carbohydrate- 80.3 grams
Protein- 7.04 grams
Fat- 1.03 grams
The biggest nutrient in rice is carbohydrates and most of this is dry weight. Most of the carbohydrates that are in rice are starch. When it comes to brown rice vs white rice, brown rice contains more dietary fiber in it.
What is the Nutrition Facts of rice?
Brown rice also has an antioxidant called phytic acid. This nutrient prevents the body from absorbing essential minerals like iron, zinc, etc., Antioxidants are important because it helps with preventing free radicals from entering the body.
The reason for this is when white rice is processed it loses the bran and seed which encompasses most of the fiber. Our body needs dietary fiber for the health and stability of our digestive system. According to the American Heart Association anytime you eat a food that has whole grains it will lower the risk of heart disease, type 2 diabetes, stroke, etc.
Some of the common vitamins and minerals when it comes to eating rice are manganese, thiamin, niacin, selenium, magnesium, pantothenic acid, phosphorus, riboflavin, copper, Vitamin B-6, etc.
There was a study that was done on 437 factory workers in China. And they ate a lot of white rice and gained weight. Those who ate less white rice maintained their weight. The group that ate brown rice was able to maintain their weight regardless of how much they consumed.
A 2012 research study showed that people who ate 5 servings of white rice per week had a 17% higher risk of acquiring Type 2 diabetes. In comparison, those who ate 2 servings of brown rice per week had a 11% lower risk of Type 2 diabetes than people who rarely ate rice.
The analysis of this study said that eating brown rice had a lower risk of developing Type 2 diabetes vs eating white rice.
The Bottom Line is the nutrition facts of 100 grams rice are: carbohydrates are 80.3 grams; protein is 7.04 grams and fat is 1.03 grams.
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References
1) Ahn Y., Park S.J., Kwack H.K., Kim M.K., Ko K.P., and Kim S.S. 2013. Rice-eating pattern and the risk of metabolic syndrome especially waist circumference in Korean Genome and Epidemiology Study (KoGES). BMC Publ. Health, 13: 61.
2) Abdul Rahim AF, Norhayati MN, Zainudin AM. The effect of a brown-rice diets on glycemic control and metabolic parameters in prediabetes and type 2 diabetes mellitus: a meta-analysis of randomized controlled trials and controlled clinical trials. PeerJ. 2021 May 26;9:e11291. doi: 10.7717/peerj.11291. PMID: 34123581; PMCID: PMC8164413.
3) Golzarand M, Toolabi K, Eskandari Delfan S, Mirmiran P. The effect of brown rice compared to white rice on adiposity indices, lipid profile, and glycemic markers: a systematic review and meta-analysis of randomized controlled trials. Crit Rev Food Sci Nutr. 2022;62(27):7395-7412. doi: 10.1080/10408398.2021.1914541. Epub 2021 Apr 27. PMID: 33905269.
4) Li J, Yoshimura K, Sasaki M, Maruyama K. The Consumption of High-Amylose Rice and its Effect on Postprandial Blood Glucose Levels: A Literature Review. Nutrients. 2024 Nov 23;16(23):4013. doi: 10.3390/nu16234013. PMID: 39683407; PMCID: PMC11643435.
5) American Heart Association- https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/whole-grains-refined-grains-and-dietary-fiber
