Calories per serving
| Serving | Kcal | P | F | C |
|---|---|---|---|---|
| 100 g | 116 | 2.2 | 0.5 | 24.9 |
| Tablespoon, 25 g | 29 | 0.6 | 0.1 | 6.2 |
| Side serving, 150 g | 174 | 3.3 | 0.8 | 37.4 |
| Large plate, 250 g | 290 | 5.5 | 1.3 | 62.3 |
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FoodMate Score of the food
This is a score for the food on its own, by its composition per 100 g, using the same formula the app applies to a meal. On a plate with other foods the result will differ: buckwheat with vegetables scores higher than buckwheat alone.
How it changes with different cooking methods
| Version | Serving |
|---|---|
| White, boiled in water | 174 kcal |
| Parboiled, boiled | 184 kcal |
| Brown, boiled | 168 kcal |
| With butter (150 g and 10 g of butter) | 249 kcal |
| Dry rice, 50 g (about 150 g cooked) | 172 kcal |
Micronutrients
Values for a standard serving, as a percentage of the daily value for an adult.
| Nutrient | Per serving | % DV |
|---|---|---|
| Manganese | 0.7 mg | 35% |
| Selenium | 11.2 mcg | 16% |
| Phosphorus | 64.5 mg | 9% |
| Copper | 0.1 mg | 10% |
| Magnesium | 18 mg | 4% |
How many calories are in 100 g of rice
Dry white rice has 344 kcal per 100 g: 6.7 g of protein, 0.7 g of fat and 79 g of carbs. When cooked, the grain absorbs water and gets 2.8-3 times heavier, so 100 g of boiled rice has about 116 kcal. The calories do not disappear from the pot, they are spread over more weight. If you weigh the rice before cooking, use 344, if you weigh it cooked, use 116. Round and long-grain rice are almost the same in calories.
Parboiled, brown and basmati
Parboiled rice is steamed before polishing, so it does not stick and keeps more B vitamins. Cooked, it is slightly higher in calories, about 123 kcal per 100 g, because it absorbs less water. Brown rice is not polished: boiled, it has about 112 kcal and four times more fiber than white. Basmati and jasmine are close to regular white rice in calories, the difference is in aroma and in how fast they raise blood sugar.
How much dry rice per serving
A 150 g side takes about 50 g of dry rice, which is 172 kcal. A large plate takes 80 g. A standard 200 ml glass holds 180-200 g of dry rice, that is 620-690 kcal and four side servings. A tablespoon of cooked rice weighs about 25 g and is worth 29 kcal. Count butter separately: a 10 g piece adds 75 kcal.
Rice for weight loss
A 150 g serving of rice is 174 kcal, almost the same as buckwheat. But white rice has less protein and fiber, so the fullness does not last as long. That does not mean rice is off-limits on a diet: a plate of rice with chicken or fish and vegetables is a normal lunch. Watch the sauces and oil instead: fried rice with egg and soy sauce easily comes out twice as caloric as boiled.
How to count your serving
Weigh the cooked rice and multiply by 1.16, or the dry rice by 3.44. If the rice is on a plate with meat or fish or in rolls, take a photo in MyFoodMate AI: the app splits the plate into foods and logs the calories.