Cooked Rice: A Versatile and Nutritious Staple
Cooked rice is a staple food in many cultures around the world. It is a versatile grain that can be used in a wide variety of dishes, from simple side dishes to complex casseroles. Cooked rice is also a good source of carbohydrates, dietary fiber, and essential vitamins and minerals.
Nutritional Profile of Cooked Rice
One cup of cooked rice contains approximately:
- Calories: 205
- Protein: 4.3 grams
- Fat: 0.4 grams
- Carbohydrates: 45 grams
- Dietary fiber: 0.6 grams
- Sugar: 0.1 grams
Cooked rice is a good source of complex carbohydrates, which are slowly digested and provide sustained energy. It is also a good source of dietary fiber, which is important for digestive health and can help to lower cholesterol levels. Cooked rice is also a good source of essential vitamins and minerals, including:
- Vitamin B1 (thiamine)
- Vitamin B3 (niacin)
- Vitamin B6 (pyridoxine)
- Iron
- Magnesium
Health Benefits of Cooked Rice
Eating cooked rice has been linked with a number of health benefits, including:
- Improved blood sugar control. Cooked rice has a low glycemic index, which means that it does not cause a rapid spike in blood sugar levels. This makes it a good choice for people with diabetes or prediabetes.
- Reduced risk of heart disease. The dietary fiber in cooked rice can help to lower cholesterol levels and reduce the risk of heart disease.
- Improved digestive health. The dietary fiber in cooked rice can help to promote regularity and prevent constipation.
- Reduced risk of certain types of cancer. Some studies have linked eating cooked rice with a reduced risk of certain types of cancer, such as colon cancer and breast cancer.
Ways to Incorporate Cooked Rice into Your Diet
Cooked rice is a versatile grain that can be incorporated into a wide range of dishes. Here are a few ideas:
- As a side dish. Cooked rice can be served as a simple side dish with grilled chicken, fish, or vegetables.
- In soups and stews. Cooked rice can be added to soups and stews to add thickness and flavor.
- In casseroles. Cooked rice can be used as a base for casseroles, such as chicken and rice casserole or beef and rice casserole.
- In stir-fries. Cooked rice can be added to stir-fries as a source of carbohydrates and fiber.
- In salads. Cooked rice can be added to salads to add bulk and flavor.
Cooked rice is a nutritious and versatile grain that can be enjoyed in a variety of ways. It is a good source of carbohydrates, dietary fiber, and essential vitamins and minerals. Eating cooked rice has been linked with a number of health benefits, including improved blood sugar control, reduced risk of heart disease, improved digestive health, and reduced risk of certain types of cancer.
How many calories are in Cooked Rice?
Each 1 cup of Cooked Rice contains 205 calories.
Cooked Rice Nutritional Information
| Nutrient | Amount per 1 cup (158g) |
|---|---|
| Calories | 205 Calories |
| Protein | 4.3g |
| Fat | 0.4g |
| Saturated Fat | 0.1g |
| Cholesterol | 0mg |
| Carbohydrates | 45g |
| Dietary Fiber | 0.6g |
| Sugar | 0.1g |
| Sodium | 0.0016mg |
| Potassium | 0.0553mg |
| Calcium | 0.016mg |
| Iron | 0.0019mg |