With more than 25,000 varieties, rice is the staple grain for more than half of the world’s population. Read on to know the heath & nutrition benefits of white rice, exploring its nutritional value.

Benefits Of White Rice

Rice is the staple food for more than half the population in the world and is becoming popular in other parts of world as well. There are almost 25,000 varieties of rice all over the world, but the most commonly consumed ones are white rice and brown rice. Although brown rice is healthier of the two, white rice is more enjoyed by the people. It is the milled rice, which has its husk, bran and germ removed, is known as white rice. The rice grains are then polished to give them a bright, white and shiny appearance. White rice has numerous health benefits, such as providing fast and instant energy, aiding good bowel movement and providing essential source of vitamin B1 to human body. Read on further to know the nutritional value of white rice and also explore its health and nutrition benefits.
Nutritional Value Of White Rice
Amount of White Rice (cooked): 1 cup
Total Weight of White Rice (cooked): 158 g
Basic Components
4.2 g
108 g
0.6 g
Total Calories
205 (858kJ)
Calories From Carbohydrate
185 (775kJ)
Calories From Fat
3.7 (15.5kJ)
Calories From Protein
16.2 (67.8kJ)
Total Carbohydrate
44.5 g
Dietary Fiber
0.6 g
0.1 g
Fats & Fatty Acids
Total Fat
0.4 g
Saturated Fat
0.1 g
Monounsaturated Fat
0.1 g
Polyunsaturated Fat
0.1 g
Total Omega-3 Fatty Acids
20.5 mg
Total Omega-6 Fatty Acids
98 mg
2.3 mg
Vitamin B6
0.1 mg
91.6 mcg
Pantothenic Acid
0.6 mg
3.3 mg
15.8 mg
1.9 mg
19 mg
68 mg
55.3 mg
1.6 mg
0.8 mg
0.1 mg
0.7 mg
11.9 mcg
Health & Nutrition Benefits Of Eating White Rice
  • White rice is a natural tonic, has diuretic properties, is free from cholesterol and has digestive and anti-inflammatory properties.
  • The rice is a great source of dietary fiber, which is important for a healthy digestive system, since it helps to keep the body systems regular.
  • It contains protein, which is important for muscle growth and muscle repair. The nutrient also forms an important part of hair, nails and skin.
  • White rice contains a high amount of manganese, which helps the immune system as well as bone growth.
  • Since it is low in fat, the rice is good for people looking for ways to lose weight.
  • It is gluten free, thus allowing people to consume it easily, especially the ones who find it difficult to tolerate the protein found in wheat, barley, oats and rye.
  • White rice contains vitamin B1, which is essential for a healthy heart and nervous system.
  • It contains resistant starch, which reaches the bowel undigested, thus encouraging the growth of beneficial bacteria and keeping the bowel healthy.
  • Since the rice is low in sodium, it is recommended for people suffering from high blood pressure and hypertension.  
  • The powdered form of white rice is used to treat many forms of skin ailments.
  • White rice flour is used to make a poultice that helps in treating acne, measles, burns and hemorrhoids.
Cooking Tips
  • Rinse white rice properly before cooking. Rinsing removes any starch and excess residue, thus preventing the rice from becoming sticky.
  • Cook the rice in a pot with heavy bottom. This gives a thinner crust to the white rice.
  • Add a tablespoon of oil to the water when cooking rice, so that the grains do not stick to each other.
  • Do not stir rice while cooking, because it will crush the rice grains and release starch, thus making the rice gummy.

How to Cite

More from iloveindia.com