How many calories are rice boiled in water?

2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14

Nutritionists say that rice porridge for breakfast is the best way to saturate the body with a simple and natural product. Everyone who watches their figure or dreams of losing weight is interested in the far from idle question, how many calories are in rice boiled in water.

This information helps to accurately calculate the energy value of dishes with popular cereals.

Briefly about the history of the origin of rice grains and nutritional applications

Rice is a cereal crop that has been known to man since ancient times. Historians and archaeologists testify that rice was cultivated in the East as far back as 2500-3000 BC. In European countries, this culture appeared only two or three centuries ago. Today, rice groats are popular all over the world. Among the peoples of Central and East Asia, rice is considered the main food, by analogy with bread for our compatriots. More than half of the inhabitants of the planet love and appreciate this cereal, preparing soups and main dishes, delicious desserts and alcoholic drinks from it. In Italy, for example, rice today successfully competes with traditional pasta.

Thanks to the results of numerous studies that have revealed how many calories are in rice of various varieties, boiled in water, nutritionists have scientific proof of the expediency of including this product in the menu of people prone to overweight. Modern culinary specialists consider boiled rice one of the most preferred components of various dishes and side dishes in the diet of an ordinary person. It is also widely used in diets for weight loss and menus for fasting days. It is known that rice goes well with any food: meat and fish, seafood and a variety of vegetables. It also goes well with sauces: spicy, sour, s alty or sweet.

Different types of rice

A popular cereal crop is classified by grain shape into:

• round-grained;
• medium grain;
• long grain.

In addition, rice may differ in processing methods. There is white rice, clear parboiled and brown diet variety. In polished, polished and crushed rice, the starch content reaches 73-75%.

White rice is one of the most popular side dishes with a great look and taste. However, in terms of the content of vitamins and minerals, it noticeably loses to the steamed and brown look. Rice varieties also depend on the growing region with a tropical and subtropical climate.

Table of calorie content of various varieties of rice from domestic producers

Energy value of rice:how many calories in 100 grams of processed cereal

Number	Rice varieties	Kilocalories per 100g of product
1	Fair Platinum: Rough Brown & Wild	311
2	Platinum Fair: Four Rice	337
3	Optimum round and long grain ground	321
4	Optimum long grain steamed	330
5	"Divnitsa" long and round grain polished	323
6	"Divnitsa" steamed long grain	348
7	Uvelka round and long grain ground and long grain steamed	330
8	"Mistral" brown long grain	341
9	"Mistral" Aquatika wild	357
10	"Mistral" round grain	355
11	"Mistral" steamed	330

The calorie content of dry rice from a particular manufacturer can always be found on the product packaging. These figures are the basis for calculating the energy content of a side dish or boiled rice as a component of a cooked dish.

Benefits of rice

Rice grains are a rich source of carbohydrates that help to quickly saturate the body with energy and maintain a feeling of satiety for a long time. At the same time, the amount of fats and proteins in this cereal is negligible. Therefore, whenWhen developing a dietary menu, experts prefer boiled rice as a basis. During the preparation of a delicious dish, the maximum amount of useful trace elements is preserved in the grains.

In addition, during the cooking process, the cereal absorbs a large amount of water and swells, increasing three times. As a result, the finished dish with boiled rice has a low calorie content. Let's compare how many calories are in dry rice (100 g):

• white - 344-345 kcal;
• brown - 330 kcal;
• wild - 300 kcal.

And calculate the energy value of boiled cereals on water:

• white - 115 kcal;
• brown - 110 kcal;
• wild - 100 kcal.

At the same time, rice is rich in B vitamins that regulate metabolic processes in the body. In addition, these vital substances:

• Improve the functioning of the nervous system (reduce anxiety and fatigue, help fight stress and normalize sleep, improve mood).
• Effectively block free radicals, rejuvenate the body, promote cell renewal of skin, nails and hair.

Vitamin PP, which is contained in rice grains, helps strengthen blood vessels, lowers blood glucose and cholesterol levels. Vitamins A and E are powerful antioxidants that slow down the aging of the body and prevent the formation of cancer cells. Biotin (vitamin H) helps to cope with post-stress conditions. Vitamin B4 (choline) improves mental performance, promotes cell growth and fat burning. Vegetable fibers effectively cleanse the body and stimulate digestion. Proteins are the building blocks of all muscles, cells, hormones and enzymes.

When counting the calories of a finished meal

When cooking boiled rice in water, its energy value is noticeably reduced. Therefore, the figures indicated on the product packaging and calculated for 100 g of dry cereal should be divided by 3.

This is due to the amount of liquid, as well as the presence or absence of additional ingredients in the dish: milk, honey, butter, sugar and others. For example, for 100g:

• calorie content of fluffy white rice boiled in water is 115-116 kcal (345:3);
• rice porridge in liquid form - only 78 kcal.

How many calories are in rice cooked with milk? This figure will differ significantly from the previous values, reaching 97-100 kcal per 100 g of the finished dish. If you cook brown rice in water, then its energy value will be 85-88 kcal, and brown cereal can give the body 110 kcal.

About brown rice

This variety is more expensive than its white counterpart, but it is much he althier. Its main advantage is its low calorie content, which is significantly less than that of other types of cereals. It contains a larger amount of plant fibers, minerals and vitamins. The insoluble fiber found in brown rice prevents constipation and improves bowel function in general, as well as helping to cleanse the body of toxins.

Gamma oryzanol is a substance found in unpolished grains of rice. It lowers the level of cholesterol in the blood, removes its excess and prevents its absorption from food. The taste qualities of brown rice differ from processed grains, since this cereal is a little tougher in its properties and it is cooked twice as long (about half an hour). Dry brown rice contains only 250-260 kcal (per 100 g of product), therefore, when calculating how many calories are in 100 boiled brown rice, these figures must be divided by 3. Thus, 100 g of this porridge will contain about 80-85 kcal.

Brown rice

For everyone who decides to correct the figure, nutritionists recommend including brown rice dishes in the diet, more reminiscent of other wild cereals. It tastes coarser than the highly refined white varieties, making it harder to chew. This fact helps to reduce the portion of rice eaten with difficulty.

There are 321 kcal in a dry product, how many calories are in boiled brown rice? This is easy to calculate by dividing 321 by 3. We get 107 kcal per 100 g of dietary porridge. It has a high content of fiber, amino acids, vitamins and minerals.

Wild rice

Delicate nutty taste of grains of this variety of popular cereal was liked by many losing weight people. Wild rice can be cooked alone or combined with its brown counterpart. In this case, you can calculate how many calories in rice (in water) cooked from two varieties by determining each of them separately, and then summing the fin althe results of the energy value of the two products. In other words, we take the calorie content of dry wild rice per 100 g and divide by 3 - this will be the energy value of 100 grams of cooked cooked rice. We do the same with the brown variety. When mixing two types of product, add the results in half. Wild rice contains few calories, but it is rich in fiber and vegetable protein. In addition, it has many useful substances.

Wild rice is a source of vitamins B1 and B3, B5 and B6, K and E, biotin and folic acid, as well as iodine, potassium and calcium, magnesium and selenium, manganese and phosphorus, copper and zinc. When calculating how many calories are in rice boiled in water, it is worth paying attention not only to its dietary benefits. The content in wild rice of the amino acid - tryptophan, an indispensable natural antidepressant, improves mood, helps fight insomnia, PMS and irritability. These frequent companions of improper weight loss can be avoided if you occasionally treat yourself to a cup of wild boiled rice.

Attention, supplements

People prone to fullness, in the process of weight loss, nutritionists advise to include in the diet low-calorie boiled rice cooked in water. In this case, it is better to refuse to add sugar, butter (and in some cases even milk) to the dish. But the taste of such food is too poor, so it is improved by using a pinch of ground cinnamon or 25-30 g of fresh berries, two or three crushed prunes or a teaspoon of honey. Such ingredients are notthey will increase the calorie content of breakfast too much (by only 25 kcal), but they will bring pleasure, saturate the body with useful substances, and improve metabolism. With them, fresh rice porridge will seem tasty and sweet. To calculate how many calories are in boiled rice with additives, you need to divide the calorie content of 100 g of dry grains by 3, then multiply this figure by 1, 5 or 2 (if the serving is 150 g or 200 g). In conclusion, you need to slightly increase the result due to the calorie content of the additive, which will help improve the taste of the dish, as well as create a great mood.