How many are White rice carbs per 100g? Find out how many carbs are in uncooked white rice, the breakup of carbs and some health benefits.
White rice is a staple in many cultures around the world. It is a whole grain, which means that it contains all of the nutrients that are necessary for human health.
White rice is fairly high in carbohydrates and low in fiber. However, white rice is a versatile and nutritious grain that can be enjoyed/clubbed in a variety of dishes. Nevertheless, despite it versatility people who are trying to lose weight or manage their diabetes should eat in moderation and with combination of other low carb foods.
The health benefits of white rice have been well-documented. It is low in calories and a good source of dietary fiber, phosphorus, magnesium and manganese. White rice is also a good source of thiamin, niacin, vitamin B6 and vitamin E. Lets see the carbs in white rice per 100g uncooked portion.
White rice carbs per 100g uncooked
Serving size – 100 gm raw white rice
When you eat 100g rice you get 78.24 gm carbohydrates and, 356.10 kCal energy. Clearly, carbohydrates form 87.89 % of the calories in 100g rice. Here is how it completes your carbs requirements when you set carb intake at 55% of calories of your diet plan.
a. 28.45 % of the daily requirement of 275 gm for a 2000 kcal diet.
b. 37.93 % of the daily requirement of 206.25 gm for a 1500 kcal diet.
c. 47.42% of the set carb limit of 165 grams for a 1200 kcal diet.
d. 63.22% of the set carb limit of 123.75 grams when following a 900-kcal diet.
The Breakup of carbohydrates in 100g rice
Total available White rice carbs per 100g – 76.39 gm.
Total Starch – 75.70 gm, which is 99.10 % of total white rice carbs per 100g
Total Free Sugar – 0.69 gm, which is 0.90 % of total white rice carbs per 100g
Details of free sugars in 100g rice
a. Fructose – 0.00 gm, which is 0.00 % of total white rice carbs per 100g
b. Glucose – 0.54 gm, which is 0.71 % of total white rice carbs per 100g
c. Sucrose – 0.15 gm, which is 0.20 % of total white rice carbs per 100g
d. Maltose – 0.00 gm, which is 0.00 % of total white rice carbs per 100g
Sum of Total Free Sugar – 0.69 gm, which is 0.90 % of total white rice carbs per 100g
Glycemic index of white rice 100g
Finally, the glycemic index of white rice is 70. This is higher than 55 which means it creates higher glycemic load on the body. The glycemic load is 27. Eat white rice with lots of vegetables and legumes so that the glycemic load of the meal can be reduced.
Do check Vegetable pulao recipe, made from white rice lots of vegetables.Best for lunch time.