Find out how many calories in 1 cup cooked rice has. Further, learn about detailed nutrition in 1 cup cooked rice.
1 cup cooked is equivalent to about 245 to 250 grams. While this may not be significant for those who cook or bake regularly, it can be helpful for those who only need to measure out a small amount of an ingredient while on a diet.
When measuring a precise amount of rice, there is no more accurate way than using a gram scale. By converting cups to grams, you can be sure you get the exact measurements each time without any variation. This is especially important when trying to replicate the same recipe or limit the calories in your meal. Let’s
Nutrition in 1 cup cooked rice compared with male and female Dietary Reference Intake (DRI)
Ingredient size: 1 cup cooked rice (70 gm raw rice + 140 ml water)
Water – 6.95 gm.
Calories in 1 cup cooked rice
Calories in 1 cup cooked rice are 249.27 kCal; as much as 12.46 % of male DRI of 2000 kCal. Further, it can attain 16.62 % of female DRI of 1500 kCal.
a. Protein forms 8.92 % of the calories
b. Carbs form 87.89 % of the calories in 1 cup cooked rice.
c. Fats form 1.30 % of the calories.
Macros in 1 cup cooked rice
a. Protein in 1 cup cooked rice is 5.56 grams, which is 7.41 % of male DRI 75 grams. Further, it can complete 9.88 % of female DRI of 56.25 grams. To clarify, protein DRI is 15% of calories.
b. Carbs in 1 cup cooked rice are 54.77 grams, therefore, is 19.92 % of male DRI of 275 grams. Thus, it can achieve 26.56 % of female DRI of 206.25 grams. In general, the carbohydrates DRI is 55% of calories.
c. Fats in 1 cup cooked rice are 0.36 grams, notably 0.54 % of male DRI of 66.67 grams. As a result, a woman gets 0.72 % of female DRI of 50.00 grams. Fats DRI is 30% of calories.
d. The Fibre in 1 cup cooked rice is 1.97 gram, thus is 5.18 % of male DRI of 38 gram. On the other hand, females get 7.88 % of female DRI of 25 grams.
e. Soluble Fibre is 0.57 gm, 5.70 % of male DRI of 10 gm. Additionally, females will get 5.78 % of female DRI of 9.86 gm.
f. Total Free Sugar is 0.48 gm, which is 0.80 % of male DRI of 60 gm and 0.96 % of female DRI of 50 gm.
Vitamins in 1 cup cooked rice
a. Vitamin A – 0.00 mcg, as much as 0.00 % of male DRI of 900 mcg. Furthermore, women can get 0.00 % of female DRI of 700 mcg.
b. Thiamine (Vitamin B1) – 0.04 mg, which is 3.33 % of the daily requirement of males of 1.2 mg. Subsequently, females will get 3.64 % of female DRI of 1.1 mg.
c. Riboflavin (Vitamin B2) – 0.04 mg, therefore, is 3.08 % of male DRI of 1.3 mg. Besides, women also get 3.64 % of female DRI of 1.1 mg.
d. Niacin (Vitamin B3) – 1.18 mg, notably 7.38 % male DRI of 16 mg and 8.43 % female DRI of 14 mg.
e. Pyridoxine (Vitamin B6) – 0.08 mg, thus is 6.15 % of DRI of 1.3 mg for males and females.
f. Biotin (Vitamin B7) – 0.42 mcg, therefore, is 1.40 % of DRI of 30 mcg for males and females.
g. Total Folate (Vitamin B9) – 6.52 mcg, as much as 1.63 % of DRI of 400 mcg for males and females.
h. Cobalamin (Vitamin B12) – 0.00 mcg, which is 0.00 % of DRI of 2.4 mcg for males and females
i. L-ascorbic acid (Vitamin C) – 0.00 mg, therefore, is 0.00 % of male DRI of 90 mg. Further, it is 0.00 % of female DRI of 75 mg.
j. Calciferol (Vitamin D) – 0.00 mcg, notably 0.00 % of DRI of 5 mcg for males and females.
k. Alpha-tocopherol (Vitamin E) – 0.04 mg, thus is 0.27 % of DRI of 15 mg for males and females.
l. Vitamin K – 1.05 mcg, as much as 0.88 % of male DRI of 120 mcg and 1.17 % of female DRI of 90 mcg.
Minerals in 1 cup cooked rice
a. Calcium – 5.24 mg, which is 0.52 % of DRI of 1000 mg for males and females.
b. Phosphorus – 67.20 mg, therefore, is 9.60 % of DRI of 700 mg for males and females.
c. Iron – 0.46 mg, notably 5.75 % of male DRI of 8 mg and 2.56 % of female DRI of 18 mg.
d. Magnesium – 13.51 mg, thus is 3.38 % of male DRI of 400 mg and 4.36 % of female DRI of 310 mg.
e. Copper – 161.00 mcg, as much as 17.89 % of DRI of 900 mcg for males and females.
f. Manganese – 0.51 mg, 22.17 % male DRI of 2.3 mg and 28.33 % female DRI of 1.8 mg.
g. Molybdenum – 0.04 mcg, therefore, is 0.09 % of DRI of 45 mcg for males and females.
h. Zinc – 0.85 mg, notably 7.73 % of male DRI of 11 mg. At the same time, women get 10.63 % of female DRI of 8 mg.
i. Chromium – 3.50 mcg, thus is 10.00 % of male DRI of 35 mcg. Besides, women too get 14.00 % of female DRI of 25 mcg.
j. Selenium – 0.71 mcg, as much as 1.29 % of DRI of 55 mcg for males and females.
k. Cholesterol – 0.00 mg,
l. Potassium – 75.60 mg, as much as 1.61 % of DRI of 4700 mg for males and females.
m. Sodium – 1.64 mg, 0.11 % of DRI of 1500 mg for males and females.
n. Omega 3 – 6.66 mg, therefore, is 1.11 % of DRI of 600 mg for males and females,
o. Omega 6 – 163.80 mg, not only 27.30 % of DRI of 600 mg for males and females.
Conclusion
Calories in 1 cup of cooked rice are around 250 kcal and are high in carbs. You can add curries, vegetables or meat with the rice to make it more nutritionally dense.
Read more –Rice macros: rice calories & nutriton
