Most of us know that rice is a staple food. It’s healthy, filling, and tasty. But did you know how many calories it has? A cup of cooked rice can have anywhere from 200-300 calories depending on the type, so be careful if you’re counting your daily calorie intake!
Find out more about different types of rice.
The Lowest Calorie Rice Type
Brown rice is the lowest calorie rice of them all! It has about 200 calories per cup, which you can compare to your standard white rice, which only has about 175 calories per cup. This rice is also high in fiber and protein. A great choice for health-conscious people!
The Highest Calorie Rice Type
Instant rice, also called parboiled rice or converted rice, is one of the highest-calorie types of rice there are. It contains over 300 calories per cup depending on the brand! This type of rice is often used by many restaurants because it’s quick to make—it’s already partially cooked before packaging. However, if you use this rice at home, make sure to cook it fully!
Japanese rice, also known as ‘sushi rice’, has the most calories of all rice types with an average of 235 per 1 cup of cooked rice. Brown rice is not far behind at 218 calories per 1 cup of cooked rice. White rice comes next with 205 calories per cup and enriched white rice has an average of 189 calories per cup.
Additionally, rice bran comes in at a surprisingly low 99 calories per 1 cup and wild rice is at just 73 calories for the same portion! So how many calories do you need to account for? It all depends on your daily caloric needs and rice intake.
So calories depend on the type of rice you’re eating, but other factors affect rice calories too. For example, rice pilafs are popular for their yummy rice flavor and cooking method which involves sautéeing onion in oil or butter, adding rice to the pan later, stirring frequently while it browns to release natural rice oils and flavors, and adding broth to the rice.
It’s this last step that bumps rice calories up; if you were using a rice pilaf recipe that calls for 1 tablespoon of butter (one rice calorie!) and 1/4 cup of oil (two), your rice would end up with extra fat and an additional 75 calories.
Rice Calories Compared to Other Foods
So, rice can have a large number of calories depending on the type of rice and how it was cooked. But what does this translate to when compared to other foods? Luckily, rice is low in fat, so you don’t need to worry too much about your weight if you eat rice regularly! Here are some common rice calorie comparisons:
Cals per cup: 200-220 Cals per cup (cooked) for white rice: 210 Shredded wheat cereal – Calories per cup (dry): 346 Quaker Oatmeal Squares (cereal) per cup (dry): 336 Brown rice is lower in calories than white rice, but it’s also lower in fiber. Fiber helps you feel full, so if you’re trying to lose weight, rice that contains higher amounts of fiber may be best for you.
Reduced Calorie Spicy Rice Recipe
If you still want rice but are worried about your calorie intake, try making a rice dish with spicy seasonings! This recipe is from Cooking Light and has only 179 calories per serving. In addition to being low in calories, this meal has only 5 grams of fat per serving!
Ingredients: 1 tablespoon canola oil 2 cloves garlic, minced 1/4 cup chili powder 1/2 teaspoon ground cumin 3 cups water 2 cups rice 1/4 cup chopped fresh cilantro
Directions: Heat oil in a large saucepan over medium to high heat. Add garlic, chili powder, and cumin. Cook for 30 seconds or until very fragrant. Add rice and cook for 2 minutes stirring constantly to coat the rice with spices. Stir in water and bring rice to a boil while uncovered. Reduce heat, cover, and simmer rice for 15 minutes. Remove from the stovetop and let rice stand covered 5 more minutes before serving. Sprinkle with fresh cilantro just before serving. This recipe makes 6 servings at 179 calories each!
– A cup of rice will provide you with about half your daily recommended fiber intake! Fiber is great for keeping your digestive system working properly, maintaining a healthy weight, and clearing up cholesterol issues. So rice lovers, enjoy the rice (in moderation)!
Thanks for reading this blog post about rice calories! Share it with your friends who like rice and remember: The nutritional information we present is approximate and rounded to satisfy FDA regulations; values will vary based on the specific ingredients consumed and the proportions in which they are prepared, so please use your own best judgment when making dietary changes: Your best health results will always depend on what you put in your rice bowl.