How many calories are in boiled rice?

Nutritionists claim that rice porridge for breakfast is the best option for saturating the body with a simple and natural product. Everyone who watches their figure or wants to lose weight is not interested in the idle question of how many calories are in rice cooked on 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 the application in dietetics

Rice is a cereal culture that has been known to man since ancient times. Historians and archaeologists testify that in the East, rice was cultivated as early 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 value this cereal, preparing soups and main dishes from it, delicious desserts and alcoholic beverages. In Italy, for example, rice today successfully competes with traditional pasta.

Thanks to the results of numerous studies, which revealed how many calories in rice of various varieties, cooked on water, nutritionists have scientific evidence of the advisability of including this product in the menu of people who are prone to fullness. Modern culinary experts 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 diet diets and menus for fasting days. It is known that rice goes well with any products: meat and fish, seafood and a variety of vegetables. It is also good in combination with sauces: spicy, sour, salty or sweet.

Different varieties of rice

Popular cereal crops are classified by grain shape into:

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

In addition, rice may differ in processing methods. There is white rice, a clear steamed 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 view and pleasant taste. However, by the content of vitamins and minerals, it loses noticeably to the steamed and brown appearance. Rice varieties also depend on the growing region with tropical and subtropical climates.

Calorie table of various rice varieties from domestic producers

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

The benefits of rice

Rice grains are a rich source of carbohydrates, contributing to the rapid saturation of the body with energy and maintaining a feeling of satiety for a long time. Moreover, the amount of fat and protein in this cereal is negligible. Therefore, when developing a diet menu, experts prefer boiled rice as the basis. During the preparation of a delicious meal, the beans retain the maximum amount of useful trace elements.

In addition, during the cooking process, the croup absorbs a large amount of water and swells, increasing threefold. As a result, the finished dish with boiled rice has a low calorie content. Compare how many calories in dry rice (100 g):

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

And calculate the value of boiled cereals on the 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:

• They improve the functioning of the nervous system (reduce anxiety and fatigue, help fight stress and normalize sleep, improve mood).
• Effectively block free radicals, rejuvenating the body, contribute to the renewal of skin cells, nails and hair.

Vitamin PP, which is found in rice grains, helps strengthen blood vessels, reduces blood glucose and cholesterol. 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 activity, promotes cell growth and burning of fat reserves. Plant fibers effectively cleanse the body and stimulate digestion. Proteins serve as a building material for the formation of all muscles, cells, hormones and enzymes.

When counting calories in a finished meal

When cooking boiled rice on water, its energy value is markedly reduced. Therefore, the numbers indicated on the product packaging and calculated per 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, per 100 g:

• the calorific value of friable white rice boiled in water is 115-116 kcal (345: 3);
• rice porridge in liquid form - only 78 kcal.

How many calories are rice cooked in milk? This figure will significantly differ from previous values, reaching 97-100 kcal per 100 g of the finished dish. If you cook brown rice in water, then its 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 more useful. Its main advantage is low calorie content, which is significantly less than other types of cereals. It contains a greater volume of plant fibers, minerals and vitamins. The insoluble fiber, which is rich in brown rice, prevents constipation and generally improves bowel function, and also helps cleanse the body of toxins.

Gamma oryzanol is a substance found in unpolished rice grains. It lowers blood cholesterol, removes its excess and prevents its absorption from food. The taste of brown rice differs from processed grains, since this cereal is a little tougher in its properties and it cooks 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 should be divided by 3. Thus, 100 g of this cereal will contain about 80-85 kcal.

Brown rice

To everyone who decided to adjust the figure, nutritionists recommend including in the diet dishes from brown rice, more than others resembling wild cereals. It is coarser in taste than highly purified white varieties, so it is more difficult to chew. This fact helps to reduce the portion of rice eaten with difficulty.

A dry product contains 321 kcal, and how many calories do brown cooked rice have? This is easy to calculate by dividing 321 by 3. We get 107 kcal per 100 g of dietary cereal. It has a high content of fiber, amino acids, vitamins and minerals.

Wild rice

The 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 in combination with its brown counterpart. In this case, it is possible to calculate how many calories in rice (on water), cooked from two varieties, by determining each of them separately, and then summing up the final results of the energy value of the two products. In other words, 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 boiled rice. We do the same with brown variety. When mixing two types of product in half, add up the results. Wild rice contains few calories, but it is rich in fiber and vegetable protein. In addition, it has many useful substances.

Wild rice serves as 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. Counting how many calories in rice cooked in water, you should pay attention not only to its dietary benefits. The content of amino acids in wild rice - tryptophan, an indispensable natural antidepressant, improves mood, helps fight insomnia, PMS and irritability. These frequent satellites of improper weight loss can be avoided if you periodically indulge yourself with a cup of wild boiled rice.

Attention, additives!

For those prone to overweight, in the process of weight loss, nutritionists are advised to include in the diet low-calorie boiled rice cooked in water. In this case, it is better to refuse to add sugar, oil (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 chopped prune fruits or a teaspoon of honey. Such ingredients will not increase the calorie content of breakfast (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 dried grains by 3, then multiply this figure by 1.5 or 2 (if the portion is 150 g or 200 g). In conclusion, you need to slightly increase the result due to the calorie content of the supplement, which will help improve the palatability of the dish, as well as create a great mood.