Brown rice calories
Calorie inquiry result: Brown rice 100g = 345 calories.
Does this refer to uncooked brown rice? Thank you.
NO.NO., 20~29 year old female. Ask Date: 2005/07/12
Dr. Hu Yuqing reply Nutrition
Hello: According to the food exchange list: 20g of rice cooks into 50g of cooked rice, which contains 70 calories, 2g of protein, and 15g of carbohydrates.
For 100g of rice, it yields 250g of cooked rice with 350 calories.
The data I found indicates that 100g of brown rice has 345 calories, which corresponds to approximately 250g of cooked rice.
Wishing you good health.
Response from Nutritionist Hu Yu-Ching.
940712 Tuesday.
Reply Date: 2005/07/12
More Info
Yes, the calorie count of brown rice, which is approximately 345 calories per 100 grams, refers to uncooked brown rice. When considering the nutritional value and caloric content of grains, it's essential to differentiate between uncooked and cooked forms, as cooking significantly alters the weight and caloric density of the food.
When brown rice is cooked, it absorbs water and expands, which increases its weight while diluting its caloric density. Typically, one cup of uncooked brown rice yields about three cups of cooked rice. This means that the caloric content per serving of cooked brown rice is much lower than that of uncooked rice. For instance, one cup of cooked brown rice (approximately 195 grams) contains about 215 calories, depending on the cooking method and the specific type of brown rice.
Brown rice is often considered a healthier alternative to white rice due to its higher fiber content, vitamins, and minerals. The fiber in brown rice can aid in digestion and help maintain a healthy weight by promoting a feeling of fullness. Additionally, brown rice retains the bran and germ layers, which are rich in nutrients such as magnesium, phosphorus, and B vitamins, making it a more nutritious choice.
However, it's important to note that while brown rice has numerous health benefits, it may not be suitable for everyone. For instance, individuals with certain gastrointestinal conditions, such as irritable bowel syndrome (IBS) or those recovering from gastrointestinal surgery, may find brown rice harder to digest due to its higher fiber content. In such cases, white rice or other easily digestible grains might be recommended.
Moreover, when considering the overall diet, it's crucial to balance carbohydrate intake with proteins, healthy fats, and a variety of fruits and vegetables. While brown rice can be a part of a healthy diet, relying solely on one type of grain may not provide all the necessary nutrients. Incorporating a variety of whole grains, such as quinoa, barley, and farro, can enhance nutritional diversity.
In summary, the caloric value of brown rice you mentioned pertains to its uncooked state. When planning meals, consider the cooking process and how it affects the caloric content. Brown rice is a nutritious option, but individual dietary needs and preferences should guide its inclusion in your diet. Always consult with a healthcare provider or a registered dietitian for personalized dietary advice, especially if you have specific health concerns or dietary restrictions.
Similar Q&A
Is Brown Rice Mixed with Grains Good for Weight Loss?
Hello, Director: I would like to ask you whether consuming whole grain rice (which includes brown rice, job's tears, mung beans, etc.) is better or worse for weight loss? How should I calculate the portion size when the rice is in its uncooked state? Additionally, during the...
Dr. Shi Guimei reply Nutrition
Hello! Replacing white rice with multigrain rice is a better choice for individuals with diabetes, obesity, or those who prioritize health. Multigrain rice contains more vitamins, minerals, and fiber compared to white rice, meaning it has a higher nutritional value and provides g...[Read More] Is Brown Rice Mixed with Grains Good for Weight Loss?
Understanding Rice Nutrition: Cooking Effects on Caloric Content
It is commonly known that 50 grams of cooked rice is considered one serving, and four servings equal 200 grams with a caloric value of 280 calories. However, as far as I know, 80 grams of uncooked rice also has a caloric value of 280 calories. When I cook it with a 1:1 water rati...
Dr. Cai Xiuwen reply Nutrition
Hello! The raw weight of rice is considered one serving at 20 grams, while cooked rice is approximately 50 grams per serving. Different types of rice have varying characteristics, which affect their water absorption rates; a 1:1 ratio is a rough estimate. Additionally, individual...[Read More] Understanding Rice Nutrition: Cooking Effects on Caloric Content
Brown Rice vs. White Rice: Which is Better for Weight Loss and Satiety?
Hello, I would like to ask if eating brown rice is healthier than eating white rice? Among white rice, brown rice, and purple rice, which one is healthier and which one provides a greater feeling of satiety for weight loss? Currently, I eat at a buffet, consuming half a bowl of b...
Dr. Xie Huimin reply Nutrition
Dear Xin Xin, you have many questions, and they are quite complex. 1. Brown rice contains more fiber and is richer in nutrients, so it is recommended to eat brown rice. Purple rice is also highly nutritious and can be a substitute for white rice. 2. That meal is approximately ...[Read More] Brown Rice vs. White Rice: Which is Better for Weight Loss and Satiety?
Nutritional Comparison of White, Sticky, and Brown Rice: Calorie Breakdown
How to calculate the calories and nutritional components of these three types of rice? Thank you (to the nutritionist).
Dr. Xie Huimin reply Nutrition
Nutritional composition of Japonica rice: 100 grams contains 355 calories, 8.2 grams of protein, 1.0 gram of fat, 76.3 grams of carbohydrates, 0.08 grams of vitamin E, 0.13 grams of vitamin B1, 5 milligrams of calcium, 0.3 milligrams of iron, and 0.5 grams of dietary fiber. The n...[Read More] Nutritional Comparison of White, Sticky, and Brown Rice: Calorie Breakdown
Related FAQ
(Nutrition)
Food Composition Database(Nutrition)
Dietary Adjustment(Nutrition)
Vegetable Soup(Nutrition)
Elderly(Nutrition)
Food Safety(Nutrition)
Infant Nutrition(Nutrition)
Post-Operative Diet(Nutrition)
Gout Diet(Nutrition)
Food Exchange(Nutrition)