Boiled rice with creamy calories per 100. Rice: calories and BJU, the benefits and harms of losing weight

Rice is a popular product in many countries. It is nutritious and has beneficial properties. The low calorie content of rice allows it to be included in the diet and consumed on fasting days. In addition, it is recommended for certain diseases of the body and improves metabolism.

Rice calories

Compared to other grain products, rice is not too high in calories, so it is relevant for those who adhere to proper nutrition and prefer diet food. Its energy value largely depends on its variety and in what form it is used: raw or boiled. In raw cereals, the calorie content per 100 grams is from 280 to 370 kcal. This indicator may differ depending on the type of cereal: black, round-grain, long-grain, medium-grain.

After cooking, rice loses its calorie content up to 110-150 kcal per 100 grams of cereal. Therefore, as a low-calorie food, it is used in boiled form. After such processing, the food is low-calorie, and retains all the useful qualities.

Rice increases its calorie content when it goes through the roasting process. The number of calories will depend on the oil in which the roast was made.

A dish of fried rice will contain at least 150 calories per 100 grams of product.

The energy value of rice dishes also increases if certain ingredients are added during cooking: sugar, butter, fruits, honey, milk, vegetables.

Kinds

The type of cereal used will also affect the calorie content of a rice dish. Among them are the following varieties:

1. White. This type is considered the most common in cooking. In addition, it takes a minimum of time to prepare it. From the grinding process, rice loses some of its beneficial properties. The calorie content of this variety is approximately 240 kcal.
2. Brown unpolished. Its calorie content is about 227 kcal. This variety is also called brown. During the cleaning process, only the husk is removed from it, and this allows you to save all the useful substances in it. It also helps to remove cholesterol from the body, normalizes the functioning of the kidneys and stabilizes the process of blood circulation and water balance in the body.
3. Red. It contains 362 kcal. It can be used by people who suffer from diabetes. Cereals are rich in fiber, which helps burn fat and lower blood cholesterol levels. In addition, red rice improves digestion and stimulates intestinal motility. It also contains anthocyanins, which are antioxidants for the body. The list of advantages of this product includes slowing down the aging process and preventing the occurrence of cancer.
4. Wild rice includes a large amount of protein: about 15 grams per 100 grams of product. Using it in food on a regular basis helps to strengthen the muscular system and has a positive effect on metabolic processes in the body. It also stimulates the digestive and immune systems. The calorie content of wild rice is 100 kcal.
5. Long-grained. This species got its name due to its grains, the size of which is 6 mm or more. It contains fiber, which contributes to the proper functioning of the gastrointestinal tract. The number of calories in such rice is 365 kcal.
6. Steamed rice is called rice that has undergone a steaming process. Its calorie content is approximately 342 kcal.

A wide variety of varieties allows everyone to choose the right rice for a particular dish and their diet.

The composition of rice and its beneficial properties

Rice is used to prepare various dishes, including dietary ones. Such demand can be explained by the useful properties that this type of cereal possesses:

• It does not contain a vegetable protein called gluten. It negatively affects the body and can cause various allergic reactions;
• It includes in its composition more than 80% carbohydrates, complex type. This quality allows rice to be included in the diet menu;
• Contains potassium, which helps neutralize the negative effects of salt from other foods and remove excess fluid from the body;
• In its composition contains a minimum amount of salt. Therefore, it is recommended for people with impaired functioning of the cardiovascular system, and kidney diseases;
• Contains a complex of beneficial vitamins that stimulate the functioning of the nervous, cardiac, digestive and endocrine systems;
• Has enveloping properties. Thanks to these advantages, rice is useful for people with digestive disorders.

Rice contains macro and micro elements:

1. Copper;
2. Calcium;
3. Sodium
4. Potassium;
5. Phosphorus;
6. Sulfur;
7. Iron;
8. Nickel;
9. Aluminum;
10. Silicon;
11. Chromium;
12. Manganese.

These substances in rice are in different dosages.

Before eating rice, it is important to choose the right one, taking into account what kind of dish you plan to cook.

For cooking cereals, milk soups and sushi, it is better to choose coarse-grain rice.

Medium-grain rice is suitable for soups and risottos. When cooking pilaf, the ideal option would be to choose long-grain rice. The healthier varieties, such as black and wild, are great for making salads. The right variety of rice will allow you to cook a truly tasty and delicious dish.

Rice in the diet

A properly selected diet will only help to get rid of extra pounds, and also has a positive effect on the activity of the human body. This type of cereal is a source of complex carbohydrates. This composition makes it satisfying, healthy and at the same time low-calorie. Thanks to these qualities, rice is included in the diet. It is used in various types of diets such as Japanese or Chinese. Rice is equally suitable for a sparing and rigid diet.

It is important to remember that you should not observe more than two weeks, otherwise there is a risk of harming your health.

In addition to diets, rice is used during fasting days. During this period, boiled rice without salt and spices is consumed.

As a diet food, boiled rice is included in the diet. It can be combined with honey, fruits or dietary meat. These ingredients are used in many diets that are effective in any case. Eating this product will allow you to reduce weight without unnecessary stress for the body and side effects.

In addition, dietary meals are also quite common, in which rice is not boiled, but soaked. The number of calories in such dishes does not differ from boiled ones. Cooking in a soaked way ensures the safety of nutrients in full, which cannot be said about the method of cooking.

The most popular dietary foods include the following:

1. Soup from vegetables and boiled rice;
2. Salad of lean meat, boiled rice and herbs;
3. Rice-curd casserole;
4. Baked rice with chicken or turkey;
5. Boiled rice with zucchini stewed in a slow cooker.

It is necessary to enter and exit the diet gradually, without sudden changes. This approach will allow you to achieve the goal without serious consequences for the body.

The most optimal period for a sparing diet is two weeks. Rigid hold will be enough for one week. And it should be repeated no more than once every one and a half or two months.

Rice on the water is a versatile food that can be served as an independent dish or combined with other products (vegetables, meat, fish, dried fruits, honey). What are the beneficial properties of such rice, what does its calorie content depend on?

The benefits and harms of the boiled product

Due to the high content of dietary fiber, rice improves intestinal motility, positively influencing the processes of digestion and absorption of food. It also contributes to the activation of metabolic and lipid processes. In addition, without being digested, fiber passes through the intestines, collecting toxins and toxins on its surface and removing them from the body. Thanks to the starch in the composition, rice has an enveloping effect, protecting the stomach from the aggressive effects of food and gastric juice. No wonder the inhabitants of the East, in whose diet there are a lot of spicy, spicy and salty dishes, be sure to serve rice boiled in water without salt.

Once in the stomach, the cereal envelops the gastric walls like a film, preventing aggressive components from corroding them. It is not surprising that rice is useful for inflammatory diseases of the digestive tract - gastritis, ulcers. With diarrhea, rice on the water has a strengthening effect. It will not only stop diarrhea, but also protect the stomach, remove toxins, and help restore beneficial microflora.

The positive effect of rice on the brain is due to the presence of phosphorus and lecithin in the composition. The first improves cerebral circulation, relieves mental stress, gives the brain a "reboot". Lecithin accelerates the process of intellectual activity, improves concentration. Magnesium and potassium in the composition indicate the beneficial effect of cereals on the heart muscle. And in combination with iron, antioxidants and vitamin PP, the functioning of the vascular system also improves.

Regular consumption of rice helps to reduce the level of "bad" cholesterol, prevents the formation of cholesterol plaques on the vascular walls. At the same time, the vessels themselves become elastic, and permeability improves in the walls of the capillaries. This allows you to nourish all parts of tissues and organs.

Thanks to the iron in the composition, rice prevents the development of anemia. This disease is better known as anemia and is characterized by a lack of oxygen in the blood. As a result, tissues do not receive enough oxygen, their activity worsens. Children, women of childbearing age, pregnant and lactating women, and the elderly often suffer from iron deficiency anemia. It is this category of people that can be recommended to include boiled rice in their menu.

A large amount of vitamin B in cereals allows us to talk about its benefits for the nervous system. The transmission of nerve impulses improves, the symptoms of nervous overexertion, chronic fatigue are eliminated, and sleep is normalized. In addition, B vitamins have a positive effect on the condition of the skin - its tone increases, minor imperfections disappear. We must not forget about the presence of vitamin E in the composition, which is a natural antioxidant that slows down the aging process of body cells and skin. Zinc, also present in cereals, also helps maintain youth and beauty.

Finally, B vitamins are responsible for the body's endurance, so cooked cereals are recommended for people who experience increased physical activity, including sports, and also work in extreme conditions. Complex carbohydrates also provide the body with energy and strength, and are involved in the formation of muscle mass. Oriental beauties not only ate rice boiled in water, but also made face masks on its basis. Famous for their snow-white "porcelain" skin, Japanese and Chinese women washed themselves in ancient times with water, where rice was brewed, and sometimes boiled.

The product contains a large amount of slow carbohydrates, so rice gives a feeling of fullness for a long time without causing a sharp rise in blood sugar levels. Rice is quite well absorbed by the body and easily digested, so it is useful during illnesses, during the recovery period. The product is a natural sorbent, therefore it is indicated for food, alcohol and drug poisoning. Fiber slows down the rate of absorption of toxins into the blood and, moving through the intestines, carries away toxic components with it.

Without harm to health, an adult can eat from 300 to 500 g of rice every 1-2 days. Experts recommend consuming 300-400 grams of rice 1-2 times a week. Residents of Asian countries usually consume 2 times more cereals without experiencing discomfort or deterioration in health. However, this is already due to biological and mental characteristics. For a child, the daily dosage is no more than 150 g. Moreover, this volume is calculated for all grain products. That is, if rice is cooked for breakfast, and for dinner, for example, buckwheat, then the total number of cereals should not exceed 150 g.

The nutritional value

Rice boiled in water is rich in vitamins such as B, PP, E, H. It also contains iron, magnesium, zinc, sulfur, calcium, sodium, etc. B vitamins are found in large quantities in the grain shell, so raw rice is richer in this vitamin. High nutritional value is also due to the content of dietary fiber, starch, amino acids.

The composition does not contain gluten, which is a special protein found in many cereals. It causes allergic reactions.

The energy value

The calorie content of rice groats is largely determined by its type, or rather, by the processing of raw materials. In general, 100 gr. dry rice accounts for 250-280 kcal (kilocalories). The BJU balance is as follows - 7 / 2.5 / 65 (the calculation is given in grams with a calorie content of cereals of 250 kcal per 100 g). In the process of cooking on water, starch is washed out of the cereal, and the grains are filled with moisture, so the nutritional value in the finished form is reduced by an average of 2.5-3 times and is about 110-140 kcal per 100 g of dish.

If you cook cereals with the addition of butter or vegetable oil or a small amount of milk (it is sometimes put to get snow-white rice), then the dish will turn out to be more high-calorie. The energy value in this case can increase up to 150 kcal, and the content of fats and carbohydrates will increase.

Indicators for different types of rice

Long-grain rice shows the lowest calorie content - 100-105 kcal per 100 g of the dish. Similar indicators are typical for wild, it is also called black, rice. Slightly more nutritious is round-grain white rice. This indicator fluctuates in the range of 110-115 kcal. Further, in ascending order, you can arrange brown and red rice, which have a boiled nutritional value of 120-125 kcal. The champion is the steamed product, which, when cooked, has an energy value of 140 kcal per 100 g.

When calculating the calorie content of rice on water, it should be remembered that a product with a minimum number of calories (round white groats) is inferior in its benefits to an analogue with maximum nutritional value (steamed rice). Considering that the range in caloric content between different types is small, it is still worth giving preference to those varieties that demonstrate not only a minimum of calories, but also a maximum of useful components. In this regard, brown rice with butter will be more valuable to the body than polished round grains.

Dishes with rice

Rice is valuable not only for its beneficial properties, but also for its rather neutral taste. This allows you to combine it with a wide variety of products, thereby bringing variety even to a strict menu. Rice on water without salt has the lowest calorie content (depending on the type, it is equal to 100-120 kcal). If you cook cereals with salt, then the energy value can increase by 10-17 kcal. As you can see, the nutritional value of the dish grows significantly, therefore, when losing weight, it is better to refuse to add grains or reduce the amount of salt added. The danger of salting lies in the fact that sodium retains moisture in the body, which slows down the process of losing weight.

If you add vegetables to boiled rice, then the nutritional value will increase by an average of 15-20 kcal. At the same time, the dish will be significantly enriched with vitamins, biologically active flavonoids and microelements. The content of fiber and organic acids will also increase. In addition, the addition of vegetables gives the dish an elegant and appetizing appearance, and allows you to change its taste. Chicken or meat is often added to friable rice on the water. Of course, this significantly increases the energy value of the dish.

For a lighter option, it is recommended to put chicken breast, rabbit meat, lean veal in the cereal. On average, rice with meat has a calorie content of 300-600 kcal per 100 g of product. When adding meat or poultry, it is also better to put vegetables in the dish. They will slightly increase the calorie content, but thanks to the fiber in the composition, it will be possible to facilitate the digestion process.

Glycemic index

The glycemic index of rice on water is low and is 55-70 units. Rice on water is allowed for type 2 diabetes, and this disease requires a strict diet. You can eat cereals even with the first degree of diabetes, if the insulin deficiency is incomplete. It is best to use brown or wild rice with diabetes, the GI of which is in the range of 55-60 units (the recommended glycemic index of food for diabetics is 55 units). Other types of cereals have a GI of 60-70 units.

In addition, a large amount of fiber allows you to partially offset the effect of sugar in the product. Dietary fiber slows down the absorption of sugars into the blood, so insulin surges are excluded when eating rice. In addition, the product is dietary, and the calorie content of food is also important when compiling a menu for a diabetic.

Rules for use during a diet

Due to its low calorie content and the ability to cleanse the intestines, increasing metabolism, rice is used for weight loss. There are many diet programs, but all of their diversity can be reduced to 2 nutritional patterns. According to the first, rice is included in the daily diet, replacing them with more high-calorie foods and following the principles of a healthy diet. The second scheme involves eating only rice and vegetables for a certain time period.

Most diets involve cooking rice in pure water without adding salt. There are schemes in which rice is not even subjected to heat treatment, but only kept for 4-5 days in water, periodically changing it. This method does not imply a reduction in the calorie content of cereals compared to the same indicator in boiled form, but it allows you to save more useful components. Despite the rather diverse vitamin and mineral composition of grains, rice does not provide the human body with all the vitamins, minerals, proteins, and fats necessary for life. In this regard, the rice diet should include fruits and vegetables, dietary meats and fish.

Due to the fact that when rice is consumed, there is no sudden removal of moisture, which is typical for most express diets, such programs do not guarantee a sharp weight loss in 1-2 days. Extra pounds will go away gradually, without "jumps". However, the result can be saved for a longer period.

For dietary nutrition, it is better to choose cereal varieties that undergo minimal processing. You should refuse white and round rice - it contains more starch, fewer nutrients and is more nutritious. In this regard, the consumption of high-quality long-grain and parboiled rice will be of great benefit. However, brown and wild rice will be the most useful. They require a long soak and boil and have an authentic flavor that takes some getting used to. Also, the use of this type of raw material allows you to get a crumbly dish, the rice grains of which do not boil soft and do not stick together.

In the following video, you will find three ways to cook the perfect fluffy rice.

Dry rice calories: 340 kcal*
* average value per 100 grams, depends on the variety, changes during cooking

Rice groats are considered one of the most popular all over the world, they contain many valuable elements, they are healthy and nutritious. Depending on the variety and method of preparation, its calorie content is determined.

Rice white, brown, red - nutritional value of cereals

All the benefits of the cereal in question lie in the wealth of vitamins, complex carbohydrates, and trace elements. For example, the potassium found in rice helps to remove excess fluid from the body. There is practically no salt in the product, and no gluten. Calorie content primarily depends on the variety. The most common is white, however, due to the numerous grinding steps that the croup undergoes, most of all useful components are lost.

The energy value of white rice is approximately 340 kcal.

The calorie content of wild rice, with regular use of which the functioning of the gastrointestinal tract and the immune system is normalized, is no more than 110 kcal. The Basmati variety, containing amylase and a lot of fiber, has a value of 340 kcal, and red - about 360 kcal.

How many calories in rice porridge, steamed rice

For weight loss, nutritionists advise choosing steamed rice with a nutritional value of about 340 kcal. Groats are distinguished by friability, richness of grains in minerals and vitamins and a minimum starch content. The fried version (160 kcal) is also suitable, but it is inappropriate for low-carb diets, since the carbohydrate content is quite high. When cooking cereals in water, its mass increases, so the value differs significantly from a dry product.

The indicator of boiled white rice is 116 kcal. When adding milk with a fat content of not more than 3%, the energy value increases by 12 units.

When steaming the product, the value indicator will be 150 kcal. When adding other ingredients to the porridge, in addition to milk and butter, the calorie content will increase. Salt does not significantly affect this indicator, but you should not abuse it because of provoking fluid retention in the body. If you add about 3 g of butter to porridge, then the energy value will increase by about 25 kcal, and by adding a spoonful of sugar - by 16 kcal. The calorie content of rice stew with vegetables (without corn and peas) averages 100 kcal.

Calorie content of rice flour and rice flakes

For a hearty and healthy breakfast, puffed rice with a calorie content of about 400 kcal is often chosen. This product provides a long-lasting feeling of fullness due to its high protein and fiber content. Rice flakes, obtained by "squeezing" the grains and rolling them into plates of small thickness, are used to make porridges.

Nutritionists advise athletes who want to lose weight and those who follow a healthy diet to consume cereal.

The energy value of this product is 316 kcal. Flour (366 kcal) is also beneficial for the body, it improves metabolism, normalizes the water-salt balance and lowers blood sugar.

Rice calorie table per 100 g

To understand what is the energy value of different varieties of culture, how to cook it correctly so as not to gain excess weight, a detailed table of calories per 100 g will help.

Rice in ready meals

Quite a few dishes can be prepared using rice as the basis. It can be crab salad with a calorie content of 120 to 150 kcal. As a dressing, it is best to use low-fat sour cream, not mayonnaise. When cooking cereals with vegetables or stewing, you can not be afraid for a set of kilograms, because 100 g contains only 90 kcal, when eggs are added to the same dish, the indicator will increase by 40 kcal.

If you use low-fat chicken or beef to prepare stuffed peppers, the calorie content of the dish per 100 g will be from 170 to 210 kcal.

The value of fried cereals with mussels and a spoonful of vegetable oil = 125 kcal. As options for a daily diet menu, dishes such as a casserole with cottage cheese and rice, meatballs with the addition of tomato sauce, or stewed lean pork with grits in a slow cooker are suitable.

The cereal in question and its derivatives serve as the basis for many diets. Due to an insignificant indicator of energy value and useful trace elements, the product can be consumed without fear for the figure.

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.

Briefly about the history of the origin of rice grains and their use in nutrition

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 advisability of including this product in the menu of people who are prone to fullness. 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 is also good in combination with sauces: spicy, sour, salty or sweet.

Different varieties of rice

A popular cereal crop is classified according to the shape of the grain into:

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

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.

Calorie table of various varieties of rice from domestic producers

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 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 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, when developing a dietary menu, experts prefer boiled rice as the 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 we 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, which 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 the renewal of skin cells, nails and hair.

Vitamin PP, which is found 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 serve as building blocks for the formation of all muscles, cells, hormones and enzymes.

When counting the calories of a cooked meal

When cooking boiled rice in water, its energy value is noticeably reduced. Therefore, the numbers indicated on the product packaging and calculated for 100 g of dry cereals must 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 100 g:

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

Boiled in 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 more useful. 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. 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 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 slightly 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, which more than others resemble wild cereal. It tastes coarser than the highly refined white varieties, making it harder to chew. This fact helps to reduce portions of rice eaten with difficulty.

The dry product contains 321 kcal, and 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

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 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 final 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 contains 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, you should pay 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 periodically indulge yourself with a cup of wild boiled rice.

Attention supplements!

In the process of weight loss, nutritionists advise people who are prone to fullness to include low-calorie boiled rice cooked in water in their diet. 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 will not 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 caloric content of the additive, which will help improve the taste of the dish, as well as create a great mood.

The calorie content of boiled rice largely depends on its variety. The average value for white cereal is 116 kilocalories per 100 grams. The processing method and the presence of additional ingredients play a significant role and can increase the rate. For comparison, dry cereal contains from 340 kcal.

White coarse-grained rice cooked in water has the lowest calorie content. There are only 100-105 kcal per hundred grams.

A similar value is characterized by black unrefined cereal (wild variety). In addition, it is much more useful than its polished counterpart.

This mass accounts for 24.9 g of carbohydrates, 2.2 g of protein and 0.5 g of fat. The cereal is digested for a long time in the gastrointestinal tract, gradually saturating the body with energy. The calorie content of boiled rice for sushi is in the same range.

Brown boiled cereal gives the body a little more calories per hundred grams - 120-125. Red rice has the same figure. The highest value is observed in long-grain parboiled rice. Its energy value is 140 kcal.

Energy value of meals

From cereals you can cook a large number of different dishes.

The calorie content of culinary delights with rice in different cases is:

• traditional Uzbek pilaf - 368 kilocalories per 100 grams;
• pilaf with chicken and vegetables - 265;
• rice noodles - 237-242;
• beef pilaf - 219;
• pork pilaf - 204;
• rice porridge in milk with sugar and butter - 153;
• lamb pilaf - 144;
• rice porridge with milk without sugar - 128;
• boiled white rice on the water with nuts and dried apricots - 124.

As you can see, with a change in the recipe, the energy value decreases or increases. However, the minimum number is 100 kilocalories, and it characterizes the calorie content of white boiled rice without any additives. But if you eat porridge with vegetables, then in the end its value will be even less.

Useful properties of rice

White rice contains vitamins B1, B2, B3, B6, E and D. In unpolished cereal, even more important components for the body are concentrated, since they are mainly in the shell. The product also contains amino acids, phosphorus, potassium, calcium, iron, iodine and zinc. Rice is rich in fiber and starch.

This composition makes the cereal a valuable food product. Its components envelop the gastric mucosa, which allows you to protect yourself from the effects of aggressive substances. Residents of Asian countries cannot imagine their diet without rice. There are many spicy dishes in their cuisine, and unsalted cereal weakens their harmful effects on the digestive system and prevents the occurrence of gastritis and ulcers.

With diarrhea, experts advise eating unleavened boiled cereal without additives, since it has a strengthening effect. Regular consumption of porridge activates the brain, normalizes blood pressure, restores intestinal function, removes excess water and salt from tissues.