What are the nutrition facts for a cup of rice?

Rice is a staple food for many cultures around the world, providing a source of energy and nutrients. It is a versatile ingredient that can be used in a variety of dishes, from stir-fries to sushi. Understanding the nutritional content of rice can help individuals make informed decisions about their diet and overall health.

When it comes to the nutritional breakdown of a cup of rice, there are several key components to consider. From the caloric content to the carbohydrate, protein, and fiber content, each aspect plays a role in the overall nutritional value of this grain. Additionally, rice contains a variety of vitamins and minerals that are essential for maintaining good health. By exploring the nutrition facts for a cup of rice, individuals can gain a better understanding of how this food fits into their daily diet and overall nutrition goals.

What are the nutrition facts for a cup of rice?

A cup of cooked white rice (about 158 grams) typically contains around 205 calories, 45 grams of carbohydrates, 4 grams of protein, and less than 1 gram of fat. It is also a good source of minerals such as manganese, magnesium, and phosphorus. Brown rice, on the other hand, is slightly higher in calories and fiber compared to white rice due to its outer bran layer.

Rice is a staple food for many cultures around the world and provides a good source of energy for the body. It is gluten-free and easy to digest, making it a popular choice for those with dietary restrictions or sensitive stomachs. However, it is important to consume rice in moderation as part of a balanced diet to ensure you are getting a variety of nutrients.

Nutritional breakdown of a cup of rice

A cup of rice typically contains the following nutritional breakdown:

• Calories: 218
• Total Fat: 0.4g
• Cholesterol: 0mg
• Sodium: 1mg
• Total Carbohydrates: 45.8g
• Dietary Fiber: 0.6g
• Sugars: 0.1g
• Protein: 4.2g

Rice is a staple food for many cultures around the world and provides a good source of energy due to its high carbohydrate content. It is also low in fat and cholesterol, making it a healthy option for those looking to maintain a balanced diet.

Caloric content of a cup of rice

A cup of rice typically contains around 218 calories. This makes rice a calorie-dense food that can provide a significant amount of energy to fuel the body. However, it is important to be mindful of portion sizes when consuming rice, as eating too much can lead to an excess of calories and potential weight gain.

Rice is a versatile ingredient that can be incorporated into a variety of dishes, making it a popular choice for many meals. By being mindful of portion sizes and pairing rice with other nutritious foods, it can be a healthy addition to a balanced diet.

Carbohydrate content in a cup of rice

A cup of rice typically contains around 45.8g of carbohydrates. Carbohydrates are the body’s primary source of energy and are essential for fueling daily activities and bodily functions. Rice is a complex carbohydrate, meaning it provides a steady release of energy over time, helping to keep blood sugar levels stable.

In addition to providing energy, carbohydrates also play a role in supporting brain function and aiding in digestion. Including rice in meals can help ensure a well-rounded intake of carbohydrates to support overall health and well-being.

Protein and fiber content in a cup of rice

A cup of rice typically contains around 4.2g of protein and 0.6g of dietary fiber. While rice is not a significant source of protein, it can still contribute to overall protein intake when paired with other protein-rich foods. Fiber is important for digestive health and can help promote feelings of fullness and satiety.

Including a variety of protein and fiber sources in meals can help ensure a well-rounded and balanced diet. While rice may not be a primary source of these nutrients, it can still be a valuable addition to a healthy meal plan when paired with other nutrient-dense foods.

Vitamins and minerals found in a cup of rice

A cup of rice contains small amounts of various vitamins and minerals, including:

• Thiamine (Vitamin B1)
• Niacin (Vitamin B3)
• Folate (Vitamin B9)
• Iron
• Magnesium
• Phosphorus

While rice may not be a significant source of vitamins and minerals, it can still contribute to overall nutrient intake when paired with other nutrient-dense foods. Including a variety of fruits, vegetables, lean proteins, and whole grains in meals can help ensure a well-rounded intake of essential nutrients for optimal health and well-being.

Protein and fiber content in a cup of rice

Rice is a staple food for many cultures around the world, providing a source of carbohydrates, protein, and fiber. When it comes to protein content, rice is not as high as other sources of protein like meat or legumes, but it still contributes to your daily protein intake. In a cup of cooked white rice, there is approximately 4 grams of protein. Brown rice, on the other hand, contains slightly more protein, with around 5 grams per cup. Protein is essential for building and repairing tissues in the body, making it an important nutrient to include in your diet.

Fiber is another important component of rice that can benefit your digestive health. Brown rice is a better source of fiber compared to white rice, as it contains the bran and germ layers that are removed during the processing of white rice. In a cup of cooked brown rice, you can find about 3.5 grams of fiber, while white rice has less than 1 gram. Fiber helps to regulate bowel movements, prevent constipation, and promote a feeling of fullness, which can aid in weight management.

• Cooked white rice: 4 grams of protein, less than 1 gram of fiber
• Cooked brown rice: 5 grams of protein, 3.5 grams of fiber

Vitamins and minerals found in a cup of rice

Rice is not only a source of carbohydrates, protein, and fiber, but it also contains essential vitamins and minerals that are important for overall health. While rice is not as nutrient-dense as other whole grains like quinoa or barley, it still provides some key nutrients that your body needs to function properly.

One important mineral found in rice is manganese, which plays a role in bone health, metabolism, and antioxidant function. A cup of cooked rice can provide around 0.6 milligrams of manganese, which is about 30% of the recommended daily intake for adults. Another mineral found in rice is magnesium, which is important for muscle and nerve function, blood sugar control, and blood pressure regulation. A cup of cooked rice contains approximately 19 milligrams of magnesium.

When it comes to vitamins, rice is a good source of niacin, also known as vitamin B3. Niacin is important for converting food into energy, maintaining healthy skin, and supporting the nervous system. In a cup of cooked rice, you can find about 2 milligrams of niacin, which is around 10% of the recommended daily intake for adults. Rice also contains small amounts of vitamin B6, thiamine, and folate, which are all essential for various bodily functions.

• Manganese: 0.6 milligrams
• Magnesium: 19 milligrams
• Niacin (Vitamin B3): 2 milligrams
• Vitamin B6, thiamine, and folate: small amounts

In conclusion, a cup of rice typically contains around 200 calories, with minimal fat and no cholesterol. It is a good source of carbohydrates and provides essential nutrients such as iron, magnesium, and B vitamins. However, it is important to be mindful of portion sizes and cooking methods, as rice can easily contribute to a high calorie intake if consumed in excess or prepared with added fats and sugars. Incorporating a variety of whole grains into a balanced diet is key to ensuring a well-rounded nutrient intake. Overall, rice can be a nutritious and versatile staple in a healthy diet when consumed in moderation and paired with a variety of other nutrient-dense foods.