Quick Answer
Chinese white rice has around 130 calories per 100 grams, or 358 calories per cup cooked (158 grams). The exact calorie count can vary slightly depending on factors like the variety of rice and cooking method. But in general, white rice is a high-calorie, high-carbohydrate food.
Calories in Different Types of White Rice
There are several different varieties of white rice that are commonly eaten in Chinese cuisine:
Long Grain White Rice
– 130 calories per 100 grams
– 358 calories per cooked cup (158 grams)
Medium Grain White Rice
– 130 calories per 100 grams
– 358 calories per cooked cup (158 grams)
Short Grain White Rice
– 132 calories per 100 grams
– 365 calories per cooked cup (158 grams)
Glutinous (Sticky) Rice
– 136 calories per 100 grams
– 377 calories per cooked cup (158 grams)
As you can see, the different types of white rice contain very similar amounts of calories by weight. Short grain and glutinous rice tend to be slightly higher in calories than long or medium grain.
Calories in Cooked vs. Uncooked White Rice
White rice dramatically increases in calories when it is cooked:
| State | Calories per 100 grams |
|---|---|
| Uncooked | 130 |
| Cooked | 358 |
This is because dry, uncooked rice absorbs water during the cooking process, increasing its weight and calorie density.
100 grams of uncooked white rice yields about 158 grams cooked. So the 130 calories get “spread out” over the increased quantity after absorbing water.
Calories in White Rice from Restaurants
When ordering white rice from a restaurant, you can expect similar calorie values to rice cooked at home.
Here are some examples for a 158 gram (1 cup) serving:
| Restaurant Rice | Calories |
|---|---|
| Steamed white rice (Chinese restaurant) | 356 |
| Boiled white rice (Indian restaurant) | 353 |
| Plain white rice (Mexican restaurant) | 361 |
As you can see, restaurant-prepared white rice tends to contain 350-360 calories per serving.
Some restaurants may add butter or oil to the rice, which can increase the calorie content slightly. But generally, the differences are quite small.
Nutrition Facts for White Rice
Here are the full nutrition facts for a 100 gram serving of cooked white rice:
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 130 | 7% |
| Protein | 2.7g | 5% |
| Carbohydrates | 28.2g | 10% |
| Fiber | 0.4g | 2% |
| Sugar | 0.1g | 0% |
| Sodium | 4mg | 0% |
As you can see, white rice is mostly carbohydrates and does not provide much fiber, protein or micronutrients. The calories come almost entirely from the carbohydrate content.
Is White Rice Healthy?
White rice is a controversial food from a health perspective.
On one hand, as a refined grain that is low in fiber and nutrients, it lacks many of the benefits of whole grains and is considered a high glycemic index (GI) food. Eating high GI foods frequently has been associated with increased risk of chronic illnesses like diabetes and heart disease in large observational studies.
However, white rice is also an important cultural staple for many populations around the world. When consumed in moderation as part of an overall healthy diet, white rice can provide energy and carbohydrates without posing major health risks for most people.
The key is portion control. Since white rice is calorie dense yet nutritionally poor, keep servings to about 1/2 – 1 cup maximum per meal. Choose brown rice or other whole grains like quinoa, barley or oats whenever possible for more fiber and nutrients. And make sure to accompany white rice with plenty of vegetables, proteins and healthy fats.
How to Reduce Calories in White Rice
If you are looking to reduce the calories in rice, here are a few simple tips:
– Choose long grain varieties – they tend to be slightly lower calorie than short or medium grain per serving.
– Cook the rice with more water than usual – this will yield a larger volume with more moisture, reducing calorie density.
– Add in riced cauliflower. Mixing equal parts cauliflower rice and white rice will cut calories in half.
– Serve smaller portions – stick to 1/2 cup or less per serving to limit calorie intake. Measure portions carefully.
– Bulk it up with veggies – adding diced zucchini, carrots, peas or other vegetables will add more nutrients and volume.
– Go for brown rice – the whole grain version contains about 216 calories per cooked cup, 25% less than white.
Should You Avoid White Rice If Trying to Lose Weight?
White rice is very high in refined carbohydrates, which tend to promote weight gain when consumed in large amounts.
However, including moderate amounts of white rice in an otherwise healthy diet should not necessarily prevent weight loss.
Here are some tips for managing white rice intake for weight loss:
– Stick to 1/2 – 1 cup serving sizes maximum
– Focus on getting the majority of daily carbs from vegetables, fruits and whole grains
– Include lean proteins and healthy fats at meals – these help control blood sugar spikes
– Fill up on non-starchy veggies and salad at meals before the rice
– Avoid fried rice dishes and rice-based desserts which add lots of calories
– Choose brown rice or cauliflower rice to reduce calorie density
– Be mindful of portion sizes when dining out – rice servings are often very large
With appropriate portion control and a balanced diet, enjoying moderate amounts of white rice should not hinder weight loss efforts. But overdoing starchy carbs and rice is counterproductive for shedding pounds.
Cooking Tips to Reduce Rice Calories
A few simple cooking tweaks can reduce the calorie density of rice:
– Cook with more water – Use a 3:1 water to rice ratio. This increases the volume.
– Add in riced vegetables – Mix in riced cauliflower, grated carrots or zucchini.
– Use broth not oil – Cook the rice in low sodium vegetable or chicken broth instead of oil.
– Stir in beans or lentils – Adding legumes boosts fiber and protein to balance the carbs.
-Flavor with herbs and spices – Skip high calorie sauces and season with garlic, thyme, turmeric, etc.
– Chill overnight – Letting the rice chill in the fridge overnight changes the starch formation, yielding fewer calories per serving.
With a few minor adjustments to ingredients and preparation methods, white rice can be adapted as part of healthy lower calorie meals.
Healthier Alternatives to White Rice
For those looking to reduce their white rice intake, here are some nutritious lower-calorie alternatives:
– Cauliflower rice – Simply pulse cauliflower florets in a food processor until they resemble rice. Cook as you would regular rice. Each cup contains about 30 calories.
– Quinoa – This complete protein grain contains around 222 calories per cooked cup. It has more fiber and protein than white rice.
– Bulgur – A form of whole wheat that’s high in fiber and low on the glycemic index. 1 cooked cup has 151 calories.
– Barley – A hearty whole grain that’s packed with fiber. Cooked pearled barley contains 193 calories per cup.
– Buckwheat – Despite the name, buckwheat is gluten-free and rich in nutrients. One cup of cooked buckwheat groats has 155 calories.
– Wild rice – Technically an aquatic grass, wild rice contains folate, zinc and magnesium. Provides 166 calories per cooked cup.
– Brown rice – The whole grain version of white rice, brown rice has more fiber and nutrients. 216 calories per cup cooked.
There are lots of nutritious alternatives to white rice that provide more nutritional bang for your buck calorie-wise. Substituting other grains, cauliflower rice or legumes can help lower daily calorie intake.
Conventional White Rice vs. Organic
Is there any difference nutritionally between conventional and organic white rice?
Here’s a comparison:
| Conventional | Organic | |
|---|---|---|
| Calories per serving | 130 | 130 |
| Carbohydrates | 28 grams | 28 grams |
| Fiber | 0.6 grams | 0.6 grams |
| Protein | 2.7 grams | 2.7 grams |
| Pesticide residues | Possible | Minimal |
Nutritionally, organic and conventional white rice are very similar. The calorie, carb, protein and fiber content are virtually identical.
The main difference lies in production methods. Conventional rice may contain traces of pesticides, while organic rice comes from fields that are pesticide-free. So organic is a better choice for minimizing chemical exposure. But nutritionally, there is minimal difference when comparing conventional vs organic white rice calories and other nutrients.
Conclusion
In summary, white rice generally contains around 130 calories per 100 grams or 360 calories per cooked cup. This can vary slightly between long, medium and short grain varieties.
While white rice is high in refined carbs, it can be included in moderation as part of an overall healthy diet. Just be mindful of portion sizes and accompany it with lean proteins, healthy fats and plenty of non-starchy vegetables to help manage calories. Limiting intake and choosing lower-calorie whole grain alternatives whenever possible is best for health and weight management.