Rice macros: rice calories & more

RICE MACROS: RICE CALORIES AND RICE NUTRITION

The difference between brown rice calories and white rice calories along with difference in other rice macros & other components of rice nutrition to assist you in choosing what is best for your family.

Rice is a staple food and a major crop all around the world that feeds around half of the world’s population. Rice is the essential staple in the diet and therefore a major energy source for many. Therefore, it has significant nutrition and health implications. Rice is generally considered a high glycemic index (GI) food, however, this depends on varietal, compositional, processing, and accompaniment factors in the meal [PMID: 25590950].

Rice is an important source of energy and is base for vast numbers of secondary metabolites produced in the body such as flavonoids, phenolic acids and other organic compounds and their derivatives [PMID: 30486426].

India is one of the world’s major manufacturers of white rice, brown rice and some other varieties specifically in eastern and southern region of the states. You will discover wide types of rice – including long-grain basmati, Kollam white rice, aromatic ambemohar rice and brown rice.

For many people, it is impossible or difficult to have a day without rice in their diets. Nevertheless, they are curious about rice nutrition and the rice macros that affects their daily calorie and nutrition intake.

In this article we shall look at what is the difference between white rice calories and the brown rice calories. The other rice macros such as protein and fibers too along with micronutrients in rice nutrition is also discussed here to help you decide which rice is good for your family.

What is brown rice?

When rice grain is milled, or hand pounded the husk or hull is removed from it and the product is called brown rice because of its appearance.

Image attribution – http://www.knowledgebank.irri.org/

Further the brown rice contains embryo and outer aleurone layer (bran) which stores majority of nutrients in the grain including fiber.

Brown rice has the outer layer called bran provides protection for inner germ and white rice. It takes time for heat to penetrate the bran. This is the reason why brown rice takes more time to cook than white rice. This time can be anywhere between 30 min to 60 mins.

Health benefits of brown rice

While some believe that white rice may affect health because it has fewer fiber and other nutrients than brown rice. Owing to its high fiber content, brown rice may help support cardiovascular health, helps remove toxins from the body, and reduces LDL or bad cholesterol levels. Additionally, brown rice is higher in B vitamins and iron, both of which are essential for healthy bones and teeth.

The studies have also shown that brown rice contains essential vitamins for good nutrition. The vitamin B (Thiamine) is very important for maintaining cardiovascular health and it decreases the risk for heart disease.

Some studies also suggest that nutrients present in brown rice maybe helpful in lowering the blood pressure and cholesterol levels in people who were at high risk for developing heart disease. These nutrients may even prevent the development of some forms of cancer. Some of these nutrients are vitamin E, beta carotene, niacin, riboflavin, thiamine, potassium, and phosphorus.

Other studies have indicated that brown rice may help reduce the absorption of calories than the white rice. Studies have also indicated that consuming brown rice reduces the risk for developing Type 2 diabetes. It is high in fiber and has a reasonable amount of carbohydrates, protein, fat, fiber, vitamins, minerals, and phytochemicals. This is considered to be a superfood which has many health benefits.

Brown rice calories & nutrition figures

Brown rice stimulates the advantages of healthy eating as it retains nutrition because of the way it is refined. Brown rice is a complete grain, and therefore it includes three elements of the grain kernel: the outer, fiber-filled covering called the bran, the nutrient-rich central called the germ, and the starchy midsection coating called the endosperm. The exterior, inedible hull is removed. Pursuing is the brown rice nutrition account per 30 gm weight which is one portion.

Brown rice macros

Serving size – 30 gm uncooked brown rice

Brown rice calories – 106.04 kCal, which is 5.30 % of the daily value for RDA of 2000 kCal,

Proteins in Brown rice – 2.75 gm, that is 3.67 % of the daily value for RDA of 75 gm i.e. 15 % of calories. Protein forms 10.37 % of calories of Brown rice.

Carbs in Brown rice – 22.44 gm, around 8.16 % of the daily value for RDA of 275 gm i.e. 55 % of calories. Carbs forms 84.65 % of calories of Brown rice.

Fats in Brown rice – 0.37 gm, approximately 0.55 % of the daily value for RDA of 66.67 gm i.e. 30 % of calories. Fats forms 3.14 % of calories of Brown rice.

Fiber in Brown rice – 1.33 gm, nearly 3.50 % of the daily value for RDA of 38 gm,

Soluble Fiber – 0.25 gm, roughly 2.50 % of the daily value for RDA of 10 gm,

Total Free Sugar – 0.21 gm, which is 0.35 % of the daily value for RDA of 60 gm,

Vitamins in brown rice

Vitamin A – 0.00 mcg, roughly 0.00 % of the daily value for RDA of 900 mcg,

Vitamin B1 – 0.08 mg, almost 6.67 % of the daily value for RDA of 1.2 mg,

Vitamin B2 – 0.02 mg, which is 1.54 % of the daily value for RDA of 1.3 mg,

Vitamin B3 – 1.02 mg, that is 6.38 % of the daily value for RDA of 16 mg,

Vitamin B6 – 0.11 mg, around 8.46 % of the daily value for RDA of 1.3 mg,

VitaminB7 – 0.41 mcg, almost 1.37 % of the daily value for RDA of 30 mcg,

Vitamin B9 – 3.45 mcg, approximately 0.86 % of the daily value for RDA of 400 mcg,

Vitamin B12 – 0.00 mcg, nearly 0.00 % of the daily value for RDA of 2.4 mcg,

Vitamin C – 0.00 mg, roughly 0.00 % of the daily value for RDA of 40 mg,

Vitamin D – 0.00 mcg, almost 0.00 % of the daily value for RDA of 5 mcg,

Vitamin E – 0.21 mg, which is 14.00 % of the daily value for RDA of 1.5 mg,

Vitamin K – 0.60 mcg, that is 0.50 % of the daily value for RDA of 120 mcg,

Minerals in brown rice

Calcium – 3.28 mg, around 0.33 % of the daily value for RDA of 1000 mg,

Phosphorus – 80.10 mg, approximately 11.44 % of the daily value for RDA of 700 mg,

Iron – 0.31 mg, nearly 3.88 % of the daily value for RDA of 8 mg,

Magnesium – 28.17 mg, roughly 7.04 % of the daily value for RDA of 400 mg,

Copper – 111.00 mcg, almost 12.33 % of the daily value for RDA of 900 mcg,

Manganese – 0.51 mg, which is 22.17 % of the daily value for RDA of 2.3 mg,

Molybdenum – 0.02 mcg, that is 0.04 % of the daily value for RDA of 45 mcg,

Zinc – 0.50 mg, around 4.55 % of the daily value for RDA of 11 mg,

Chromium – 1.50 mcg, approximately 4.29 % of the daily value for RDA of 35 mcg,

Selenium – 0.68 mcg, nearly 1.24 % of the daily value for RDA of 55 mcg,

Cholesterol – 0.00 mg, that is 0.00 % of the daily value for RDA of 25 mg,

Potassium – 59.70 mg, around 1.27 % of the daily value for RDA of 4700 mg,

Sodium – 1.09 mg, approximately 0.07 % of the daily value for RDA of 1500 mg,

Omega 3 – 4.83 mg, nearly 0.81 % of the daily value for RDA of 600 mg,

Omega 6 – 147.00 mg, roughly 24.50 % of the daily value for RDA of 600 mg

Making brown rice

Brown rice, like all grains, should be rinsed thoroughly under running water, and any dirt and grime or debris should be removed.

To make brown rice, put one-part rice to two parts boiling normal water. Following the water has returned to a boil, reduce the heat, cover and simmer for approximately 45 minutes.

Brown rice can take longer to cook than white rice because the fibrous bran layer and nutrient-rich germ layer have been removed. These tiers also give brown rice a chewier, nuttier consistency than white rice.

What is parboiled rice?

In order to make the rice more digestible than the brown rice, the rice grain is partially boiled with its husk. The process most of the nutrients from the bran into the kernel. This process is called parboiling and the resultant rice, the parboiled rice. A parboiled rice can be hand pounded or milled and retains more nutritional value than the raw milled rice (white rice). It is also learned that parboiled rice is more resistant to weevils than white rice.

Image attribute – exportersindia.com

Parboiled rice calories & nutrition figures

Parboiled rice is more nutritious than the raw milled rice (white rice). It contains more fiber, B vitamins and other micronutrients than white rice.

Parboiled, milled rice macros

Serving size – 30 gm uncooked parboiled rice

Parboiled milled rice calories – 105.40 kCal, which is 5.27 % of the daily value for RDA of 2000 kCal,

Proteins in Rice, parboiled, milled – 2.34 gm, that is 3.12 % of the daily value for RDA of 75 gm i.e. 15 % of calories. Protein forms 8.88 % of calories of Rice, parboiled, milled.

Carbs in Rice, parboiled, milled – 23.15 gm, around 8.42 % of the daily value for RDA of 275 gm i.e. 55 % of calories. Carbs forms 87.86 % of calories of Rice, parboiled, milled.

Fats in Rice, parboiled, milled – 0.17 gm, approximately 0.25 % of the daily value for RDA of 66.67 gm i.e. 30 % of calories. Fats forms 1.45 % of calories of Rice, parboiled, milled.

Fiber in Rice, parboiled, milled – 1.12 gm, nearly 2.95 % of the daily value for RDA of 38 gm,

Soluble Fiber – 0.23 gm, roughly 2.30 % of the daily value for RDA of 10 gm,

Total Free Sugar – 0.20 gm, which is 0.33 % of the daily value for RDA of 60 gm,

Vitamins in parboiled milled rice

Vitamin A – 0.00 mcg, roughly 0.00 % of the daily value for RDA of 900 mcg,

Vitamin B1 – 0.05 mg, almost 4.17 % of the daily value for RDA of 1.2 mg,

Vitamin B2 – 0.02 mg, which is 1.54 % of the daily value for RDA of 1.3 mg,

Vitamin B3 – 0.75 mg, that is 4.69 % of the daily value for RDA of 16 mg,

Vitamin B6 – 0.07 mg, around 5.38 % of the daily value for RDA of 1.3 mg,

VitaminB7 – 0.09 mcg, almost 0.30 % of the daily value for RDA of 30 mcg,

Vitamin B9 – 2.93 mcg, approximately 0.73 % of the daily value for RDA of 400 mcg,

Vitamin B12 – 0.00 mcg, nearly 0.00 % of the daily value for RDA of 2.4 mcg,

Vitamin C – 0.00 mg, roughly 0.00 % of the daily value for RDA of 40 mg,

Vitamin D – 0.00 mcg, almost 0.00 % of the daily value for RDA of 5 mcg,

Vitamin E – 0.03 mg, which is 2.00 % of the daily value for RDA of 1.5 mg,

Vitamin K – 0.45 mcg, that is 0.38 % of the daily value for RDA of 120 mcg,

Minerals in parboiled milled rice

Calcium – 2.43 mg, around 0.24 % of the daily value for RDA of 1000 mg,

Phosphorus – 42.00 mg, approximately 6.00 % of the daily value for RDA of 700 mg,

Iron – 0.22 mg, nearly 2.75 % of the daily value for RDA of 8 mg,

Magnesium – 8.02 mg, roughly 2.01 % of the daily value for RDA of 400 mg,

Copper – 81.00 mcg, almost 9.00 % of the daily value for RDA of 900 mcg,

Manganese – 0.24 mg, which is 10.43 % of the daily value for RDA of 2.3 mg,

Molybdenum – 0.02 mcg, that is 0.04 % of the daily value for RDA of 45 mcg,

Zinc – 0.32 mg, around 2.91 % of the daily value for RDA of 11 mg,

Chromium – 1.50 mcg, approximately 4.29 % of the daily value for RDA of 35 mcg,

Selenium – 0.36 mcg, nearly 0.65 % of the daily value for RDA of 55 mcg,

Cholesterol – 0.00 mg, that is 0.00 % of the daily value for RDA of 25 mg,

Potassium – 42.60 mg, around 0.91 % of the daily value for RDA of 4700 mg,

Sodium – 0.95 mg, approximately 0.06 % of the daily value for RDA of 1500 mg,

Omega 3 – 2.15 mg, nearly 0.36 % of the daily value for RDA of 600 mg,

Omega 6 – 62.70 mg, roughly 10.45 % of the daily value for RDA of 600 mg

What is white rice?

White rice is usually milled rice which has had all its germ, bran, and husk removed. This changes the taste, texture and look of the grain and helps prevent overcooking, prolonging its storage life, and making it easier to digestion. Once milled, the white rice is usually polished, producing a grain with a white, bright, shiny look.

Many of the micro-nutrients in the rice grain are gathered in the embryo along with the outer aleurone layer while the inner layer called the endosperm contains mainly starch. The dehulling process and milling process removes many micronutrients, fatty acids and fiber. As a result, diets over-reliant on white rice risk deficiencies for several nutritional factors [PMID: 32231689].

These nutritional deficiencies can be bridged by supplementing rice with more vegetables, dals, chutneys and other seasonings.

White rice calories & nutrition figures (raw milled rice)

White rice (also called as raw milled rice), in contrast with brown rice, is a refined grain, meaning that the bran and the germ have been removed, leaving just the endospore. This process takes away ample of the fiber and nutrients. Further whenever we use water for cooking or washing the foods, water soluble minerals and vitamins are washed by leaking into the water. Following is the profile of white rice nutrition per 30 gm weight, around one serving.

Raw milled rice macros

Serving size – 30 gm uncooked raw rice

Raw milled rice calories – 106.83 kCal, which is 5.34 % of the daily value for RDA of 2000 kCal,

Proteins in Raw milled rice – 2.382 gm, that is 3.18 % of the daily value for RDA of 75 gm i.e. 15 % of calories. Protein forms 8.92 % of calories of Raw milled rice.

Carbs in rice, raw, milled – 23.472 gm, around 8.54 % of the daily value for RDA of 275 gm i.e. 55 % of calories. Carbs forms 87.88 % of calories of Raw milled rice.

Fats in rice, raw, milled – 0.156 gm, approximately 0.23 % of the daily value for RDA of 66.67 gm i.e. 30 % of calories. Fats forms 1.31 % of calories of Raw milled rice.

Fiber in rice, raw, milled – 0.843 gm, nearly 2.22 % of the daily value for RDA of 38 gm,

Soluble Fiber – 0.246 gm, roughly 2.46 % of the daily value for RDA of 10 gm,

Total Free Sugar – 0.207 gm, which is 0.35 % of the daily value for RDA of 60 gm,

Vitamins in raw milled rice (white rice)

Vitamin A – 0 mcg, roughly 0.00 % of the daily value for RDA of 900 mcg,

Vitamin B1 – 0.015 mg, almost 1.25 % of the daily value for RDA of 1.2 mg,

Vitamin B2 – 0.015 mg, which is 1.15 % of the daily value for RDA of 1.3 mg,

Vitamin B3 – 0.507 mg, that is 3.17 % of the daily value for RDA of 16 mg,

Vitamin B6 – 0.036 mg, around 2.77 % of the daily value for RDA of 1.3 mg,

Vitamin B7 – 0.18 mcg, almost 0.60 % of the daily value for RDA of 30 mcg,

Vitamin B9 – 2.796 mcg, approximately 0.70 % of the daily value for RDA of 400 mcg,

Vitamin B12 – 0 mcg, nearly 0.00 % of the daily value for RDA of 2.4 mcg,

Vitamin C – 0 mg, roughly 0.00 % of the daily value for RDA of 40 mg,

Vitamin D – 0 mcg, almost 0.00 % of the daily value for RDA of 5 mcg,

Vitamin E – 0.018 mg, which is 1.20 % of the daily value for RDA of 1.5 mg,

Vitamin K – 0.45 mcg, that is 0.38 % of the daily value for RDA of 120 mcg,

Minerals in raw milled rice (white rice)

Calcium – 2.247 mg, around 0.22 % of the daily value for RDA of 1000 mg,

Phosphorus – 28.8 mg, approximately 4.11 % of the daily value for RDA of 700 mg,

Iron – 0.195 mg, nearly 2.44 % of the daily value for RDA of 8 mg,

Magnesium – 5.79 mg, roughly 1.45 % of the daily value for RDA of 400 mg,

Copper – 0.069 mcg, almost 0.01 % of the daily value for RDA of 900 mcg,

Manganese – 0.219 mg, which is 9.52 % of the daily value for RDA of 2.3 mg,

Molybdenum – 0.0168 mcg, that is 0.04 % of the daily value for RDA of 45 mcg,

Zinc – 0.363 mg, around 3.30 % of the daily value for RDA of 11 mg,

Chromium – 0.0015 mcg, approximately 0.00 % of the daily value for RDA of 35 mcg,

Selenium – 0.303 mcg, nearly 0.55 % of the daily value for RDA of 55 mcg,

Cholesterol – 0 mg, that is 0.00 % of the daily value for RDA of 25 mg,

Potassium – 32.4 mg, around 0.69 % of the daily value for RDA of 4700 mg,

Sodium – 0.702 mg, approximately 0.05 % of the daily value for RDA of 1500 mg,

Omega 3 – 2.853 mg, nearly 0.48 % of the daily value for RDA of 600 mg,

Omega 6 – 70.2 mg, roughly 11.70 % of the daily value for RDA of 600 mg

Image – 30 gram white rice raw and cooked (bowl weight is 60 gm)

Brown rice calories vs white rice calories vs parboiled rice calories

When you look at the calories in single 30 gram serving portion of all three types of rice, you will observe that there is hardly any difference between brown rice calories (106.04 kCal), parboiled rice calories (105.40 kCal) and white rice calories (106.83 kCal).

However, there is noticeable difference in the nutrition. The seeds of the rice cereals are first milled utilizing a rice huller to eliminate the chaff which is the grains exterior husks. The merchandise produced following this process is named brown rice. Later the milling is persists for removing all of that other husk and the germ i.e. bran which finally produces white rice.

When comparing the calorie consumption of 100g rice calorie consumption we get between brown rice calorie consumption and white rice calorie consumption you will see not much noticeable difference as there are 100g brown rice calorie consumption of 353.48 kCal as against 100g white rice calories of 356.10 kCal.

Carbs in brown rice vs carbs in parboiled rice vs carbs in white rice

For one serving of 30 grams, brown rice contains 22.44 gm carbs, as against 23.15 gm carbs in parboiled rice, as against 23.472 gm carbs in white rice of equal weight.

Glycemic index of rice

Brown rice has a low Glycemic index (GI) than white rice. However, al the varieties and rice products have glycemic index between 64 to 93 (glucose 100) [PMID: 1442654]. However even white rice has lower GI than the white bread [PMID: 8617187].

Some people used to think that the parboiled rice may have higher glycemic index, but studies have shown that mild parboiling process does not influence the glycemic index [PMID: 8617187]

Further the process of cooking, and the other foods along which the rice is eaten largely determines the total glycemic load. Hence it is always advised to double the portions of vegetable curries and dal or chutneys for every single portion of rice.

Protein in brown rice vs proteins in parboiled rice vs Proteins in white rice

In a single serving of 30 grams brown rice you get 2.75 gm protein, 2.34 gm protein in parboiled rice, and 2.382 gm protein in white rice of same weight.

Protein in rice is not a complete protein, meaning some of essential amino acids are not present. This gap can be bridged when you add legumes like green gram or red gram with rice. The combination of rice and dal (legumes) provides all the essential amino acids to the body and hence the combination is many times referred as complete protein

Brown rice nutrition vs white rice nutrition

A complete grain of rice has several layers. Only the outermost coating, the hull, is removed to create what we call brown rice. This technique is minimal detrimental to the vitamins and minerals of the rice and avoids the needless loss of nutrition occurring with further control.

Similarly, the parboiled rice also retains most of the nutrients owing to the process it follows.

If brown rice is further milled to eliminate the bran and almost all of the germ covering, the effect is a whiter rice, but also a rice that has lost a lot more nutrients. At this time, however, the rice continues to be unpolished, and it requires polishing to create the white rice we are being used to witnessing. Polishing removes the aleurone level of the grain-a covering filled with nutrition. Following is the example of how the vitamin profile declines from brown rice to white rice

Vitamins comparison in rice

Vitamin B1 is around 0.08 mg, (6.67 %) in brown rice vs 0.05 mg (4.17 %) in parboiled rice vs 0.015 mg (1.25 %) of the daily value for RDA of 1.2 mg,

Vitamin B2 is 0.02 mg, (1.54 %) in brown rice vs 0.02 mg, (1.54 %) in parboiled rice vs 0.015 mg (1.15 %) of the daily value for RDA of 1.3 mg,

Vitamin B3 is approx. 1.02 mg, (6.38 %) in brown rice vs 0.75 mg, (4.69 %) in parboiled rice vs 0.507 mg (3.17%) of the daily value for RDA of 16 mg,

Vitamin B6 is about 0.11 mg, (8.46 %) in brown rice vs 0.07 mg, (5.38%) in parboiled rice vs 0.036 mg (2.77%) of the daily value for RDA of 1.3 mg,

Vitamin B7 is approximately 0.41 mcg, (1.37%) in brown rice vs 0.09 mcg, (0.30%) in parboiled rice vs 0.18 mcg (0.60 %) of the daily value for RDA of 30 mcg,

Vitamin B9 is approximately 3.45 mcg, (0.86%) in brown rice vs 2.93 mcg, (0.73%) in parboiled rice vs 2.796 mcg (0.70 %) of the daily value for RDA of 400 mcg,

Vitamin E is 0.21 mg, (14%) in brown rice vs 0.03 mg, (2%) in parboiled rice vs 0.018 mcg (1.2%) of the daily value for RDA of 1.5 mg,

Summary

All the three rice contain nearly equal number of calories, carbs and proteins. Milling and polishing of the rice causes vitamins and minerals to lose resulting in reduced nutrient density. Parboiled rice comparatively preserves more nutrition than white rice.

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