1 oz of white rice, long-grain, with salt, enriched, cooked is equivalent to 37 calories. White rice is one of the most commonly consumed grains and is a staple food in many cultures.
Apart from its popularity, it is also a source of various essential nutrients, including carbohydrates, protein, and fiber that are important in maintaining a healthy diet. As such, it is important to understand the nutritional content of white rice, its benefits, and how to cook it properly.
This article aims to provide practical information on white rice nutrition, benefits, and tips on cooking and presenting creative ways to include it in your daily menu.
Calories in White Rice
White rice is a calorie-dense food. A single serving of 1 oz of white rice contains 37 calories. If you consume more than the recommended serving size, you are at risk of taking in more calories than your body needs, leading to weight gain. It is essential to monitor your intake and maintain a balanced diet to avoid these risks.
Carbohydrates in White Rice
Carbohydrates are the primary macronutrient found in white rice. A single serving of 1 oz of white rice provides approximately 8 grams of carbohydrates. While carbohydrates are essential in our diet as they are the primary fuel for our body, consuming too many carbohydrates can lead to spikes in blood glucose levels and weight gain. It is important to monitor your carbohydrate intake and consume a balanced diet.
Protein in White Rice
Protein is an important macronutrient required for various bodily functions, including building and repairing tissues. Though white rice is not a rich source of protein, it still contains a small amount of this essential nutrient. A single serving of 1 oz of white rice provides approximately 0.6 grams of protein. It is still important to consume other sources of protein to meet your daily requirements.
Fat in White Rice
White rice is low in fat, making it a great option for those looking to maintain a healthy weight. A single serving of 1 oz of white rice contains approximately 0.1 grams of fat. It is important to take note that adding fats to your white rice, such as butter or oil, can increase its fat content.
Fiber in White Rice
Fiber is an essential nutrient that helps regulate digestion and bowel movement. Unfortunately, white rice is not a great source of fiber. A single serving of 1 oz of white rice contains approximately 0.2 grams of fiber. If you're looking to increase your fiber intake, you might want to consider consuming other high-fiber foods such as fruits, vegetables, and whole grains.
Sodium in White Rice
Excessive sodium intake is associated with high blood pressure and can increase the risk of heart disease and stroke. Unfortunately, white rice does contain sodium. A single serving of 1 oz of white rice contains approximately 31 milligrams of sodium. Consuming too much white rice can lead to excess sodium intake, which can be harmful to your health. To avoid the risk of excessive sodium intake, it is best to consume other low-sodium foods and limit your overall sodium intake.
Vitamins and Minerals in White Rice
White rice is a good source of vitamins and minerals, including niacin, thiamin, and vitamin B6. Additionally, white rice provides essential minerals such as magnesium and phosphorus, which are required for various bodily functions. By incorporating white rice into your diet, you can easily increase your intake of these essential nutrients.
Benefits of White Rice
White rice has many health benefits, including being a good source of energy for our body, promoting a healthy digestive system, and helping to maintain a healthy weight. Additionally, white rice is gluten-free, making it a great food option for those with gluten sensitivities or celiac disease. If consumed in moderation, white rice can be a healthy addition to your diet.
Tips for Cooking White Rice
Cooking white rice is a simple process, but it can be tricky to get the perfect texture and taste. Here are some tips for cooking white rice:
- Rinse the rice thoroughly before cooking to remove excess starch
- Use a 2:1 ratio of water to rice
- Bring the water to a boil before adding the rice
- Cover the pot and simmer for 18-20 minutes or until the water is absorbed
- Fluff with a fork and let it rest for 5 minutes before serving
These tips will result in perfectly cooked white rice every time.
Recipes with White Rice
White rice is a versatile ingredient that can be used in various recipes from around the world. Here are some recipes to try with white rice:
- Chicken and vegetable stir-fry with white rice
- Spanish-style paella with white rice, chicken, and seafood
- Jamaican jerk chicken with coconut white rice
- Vegetarian stuffed bell peppers with white rice and black beans
These recipes are easy to make and showcase the versatility of white rice.
White rice is one of the most commonly consumed grains and is a staple food in many cultures.
Frequently Asked Questions About 1 oz White Rice (Long-Grain, with Salt, Enriched, Cooked)
1. How many calories are in 1 oz of white rice?
One ounce of white rice contains 37 calories.
2. Is white rice healthy?
White rice is a good source of carbohydrates, but it is not as nutrient-dense as other whole grains. It is also high in carbohydrates, which can cause blood sugar spikes in some people.
3. Can I eat white rice on a diet?
Yes, you can eat white rice on a diet, but it is important to watch your portions and pair it with a source of lean protein and vegetables to make it a balanced meal.
4. How do I cook 1 oz of white rice?
To cook 1 oz of white rice, bring 2 cups of water to a boil. Add the rice and stir. Reduce heat to low and cover. Simmer for 18-20 minutes, or until the water is absorbed and the rice is tender.
5. Can I store cooked white rice?
Yes, you can store cooked white rice in the refrigerator for up to 5 days or in the freezer for up to 6 months.