Rice has gained notoriety for people who are trying to lose weight, as it contains high carbohydrates and for diabetics, it raises the blood sugar levels.
But it can be incorporated in a balanced food, if consumed in moderation by pairing with other nutrient dense foods. It is always consumed at the last course of the meal, in the end, as it helps not to shoot up the blood glucose levels, as much as if you had it in the beginning of the meal. That’s why in the Indian context of a Thali, the rice is always served in the end.
Now before coming to the calories, let’s see the common rice varieties which we encounter in everyday life.
Differences between White Rice and Brown Rice
| Attributes | Brown Rice | White Rice |
| Processing | Only the outer husk removed | Bran, germ, and husk removed |
| Color | Light to dark brown | White |
| Texture | Chewier and denser | Softer and fluffier |
| Cook Time | Longer (approx. 45 minutes) | Shorter (approx. 15-20 minutes) |
| Nutrient Content | Higher in fiber, vitamins, and minerals | Lower in fiber, vitamins, and minerals due to processing |
| Calories (100g cooked) | 111 kcal | 130 kcal |
| Carbohydrates (100g cooked) | 23 g | 28 g |
| Protein (100g cooked) | 2.6 g | 2.4 g |
| Fiber (100g cooked) | 1.8 g | 0.4 g |
| Glycemic Index | Lower (50-55) | Higher (65-70) |
Calories in different types of Rice along with carbs,GI, GL, and Protein content
| Type of Rice | Cooked Portion (1 cup) | Calories (kcal) | Carbs (g) | Glycemic Index (GI) | Glycemic Load (GL) | Protein(g) |
| White Rice | 1 cup (cooked) | 205 | 44.5 | 73 | 32 | 4.2 |
| Brown Rice | 1 cup (cooked) | 216 | 45.3 | 68 | 31 | 5 |
| Basmati Rice | 1 cup (cooked) | 210 | 45.6 | 58 | 26 | 4.3 |
| Jasmine Rice | 1 cup (cooked) | 205 | 44.5 | 68 | 30 | 4 |
| Arborio Rice | 1 cup (cooked) | 216 | 46 | 69 | 32 | 4.4 |
| Black Rice | 1 cup (cooked) | 200 | 43 | 55 | 24 | 4 |
| Red Rice | 1 cup (cooked) | 216 | 45 | 55 | 25 | 4.2 |
| Wild Rice | 1 cup (cooked) | 166 | 35 | 57 | 20 | 6.5 |
| Parboiled Rice | 1 cup (cooked) | 194 | 41 | 48 | 20 | 4 |
| Sushi Rice | 1 cup (cooked) | 240 | 53 | 65 | 35 | 4 |
| Sticky (Glutinous) Rice | 1 cup (cooked) | 169 | 36.7 | 86 | 31 | 3.5 |
Note: One cup of cooked rice is approximately 150-200 grams in weight. The exact weight can vary slightly depending on the type of rice, the cooking method, and how tightly the rice is packed into the cup.
The glycemic index is a measure of how quickly a food raises blood sugar levels, while the glycemic load takes into account both the glycemic index and the amount of carbohydrates in a portion of food. Lower GI and GL values are generally considered healthier, as they cause a slower and steadier rise in blood sugar levels.
Caloric Values of Commonly Consumed Foods
This section delves into the energy content, measured in calories, of frequently eaten food items. Understanding these values can aid in managing dietary intake and maintaining a balanced nutritional regimen.
| Item | Quantity | Calories (Approx.) |
| Dry Fruits | 100g | 600 |
| Potato Chips | 100g | 536 |
| Choco Bar Ice Cream | 1 bar | 200-250 |
| Pastry Cake Piece | 1 piece | 260-300 |
| Ice Cream | 100g | 207 |
| Mayonnaise | 100g | 680 |
| 10 Rs Drinks/Soft Drinks | Per serving | 80-150 |
| Cake | 100g | 380-450 |
| Egg Curry | 1 serving | 200 |
| Papaya Juice | 1 glass (250ml) | 140 |
| Pomegranate Juice | 1 glass (250ml) | 150 |
| Roasted Chana | 100g | 364 |
| Bread Roll | 1 roll | 100-200 |
| Chicken Puff | 1 puff | 200-300 |
| Fruit Salad | 1 cup | 74-100 |
| Dairy Milk Chocolate | 1 bar (45g) | 240 |
| Pastry Piece | 1 piece | 260-300 |
| Pound Cake | 1 pound (454g) | 1200-1600 |
| Soan Papdi | 1 piece (25g) | 100-120 |
| Roasted Chana (Protein) | 100g | 20g protein |
| Coconut Milk | 1/4 cup | 120 |
| Palak Paneer | 1 bowl | 200-250 |
| Chicken Roll | 1 roll | 250-350 |
| Butter Chicken | 1 cup | 300-400 |
| Egg Puff | 1 puff | 150-200 |
| Egg White Omelette | 1 omelette | 70-100 |
| Sambar | 1 katori | 100-150 |
| Item | Quantity | Calories (Approx.) |
| Puff | 1 puff | 200-300 |
| Small Onion | 1 onion (70g) | 28 |
| Cold Drink (10 Rs) | Per serving | 80-150 |
| Potato Chips | 100g | 536 |
| Buttermilk | 100ml | 45 |
| Coconut Water | 100ml | 19 |
| Bread Pakora | 1 pakora | 150-200 |
| Bun | 1 bun | 150-200 |
| Chicken Lollipop | 1 lollipop | 100-150 |
| Cup of Buttermilk | 1 cup (240ml) | 100-120 |
| Uncooked Red Lentils | 1 cup | 230 |
| Kit Kat | 1 bar (standard) | 210 |
| Pastry | 1 piece | 260-300 |
| Pav (Bread Roll) | 1 pav | 100-150 |
| Plate of Bhel | 1 plate | 200-300 |
| Rusk | 1 rusk | 35-50 |
| Veg Burger | 1 burger | 200-300 |
| Veg Puff | 1 puff | 150-200 |
| Cool Drinks (10 Rs) | Per serving | 80-150 |
| Atta (Wheat Flour) | 100g | 340 |
| Chocolate | 100g | 500-550 |
| Prawns | 100g | 100-120 |
| Aloo Patty | 1 patty | 150-200 |
| Cube Cheese | 1 cube (30g) | 100-120 |
| Handful Roasted Chana | 1 handful (~30g) | 120 |
| Cow Milk Protein | 1 litre | 32g protein |
| Gobi Manchurian | 1 plate | 250-300 |
| Peanut Butter | 1 tbsp (16g) | 94 |
| Raw Rice | 100g | 130-150 |
| Wheat Roti | 100g | 297 |
| Item | Quantity | Calories (Approx.) |
| Chicken Burger | 1 burger | 350-500 |
| Glass of Coke | 1 glass (250ml) | 100-105 |
| Ice Cream | 1 serving | 200-250 |
| Kachori | 1 kachori | 200-250 |
| Kale | 100g | 49 |
| Chikoo (Sapodilla) | 1 fruit | 110-120 |
| Naan | 1 naan | 260-300 |
| Oil | 1 teaspoon | 40 |
| Butter | 10g | 72 |
| Protein in Mungfali (Peanuts) | 100g | 25-30g |
| Boiled Banana | 1 medium | 105-120 |
| Bowl of Custard | 1 bowl | 150-200 |
| Cold Coffee | 1 glass | 100-200 |
| Ferrero Rocher | 1 piece | 73 |
| Fat | 1 gram | 9 |
| Small Orange | 1 orange | 45-55 |
| 10 Inch Pizza | 1 pizza | 800-1200 |
| Pasta | 100g (uncooked) | 131 |
| Oats with Milk | 1 bowl | 150-200 |
| Kilojoules to Calories | 1 kJ | 0.239 |
| Packet of Lays | 1 packet (small) | 150-160 |
| Pav Bhaji | 1 serving | 300-400 |
| Roti | 1 roti | 70-100 |
| Slice of Cake | 1 slice | 200-400 |
| Almond Protein | 10g | 2.1g |
| Goat Meat Protein | 100g | 20-25g |
| Calories to Kg | 10000 calories | 1.43 kg (weight gain) |
| Smoked Salmon | 100g | 117 |
| Vegetable Soup | 1 bowl | 50-100 |
| Brownie | 1 brownie | 200-300 |
| Chicken Shawarma | 1 shawarma | 400-600 |
| Jaggery | 1 cup | 760-800 |
| Pav (Bread Roll) | 1 pav | 100-150 |
| Slice of Cheese | 1 slice | 100-120 |
| Oats | 1 spoon | 6-9 |
| Spring Roll | 1 roll | 80-100 |
| Raw Rice | 100g | 130-150 |
| Uncooked Rice | 100g | 130-150 |
| Kilojoules to Calories | 100 kJ | 23.9 |
| Oil | 100ml | 884 |
Frequently Asked Questions
How many calories are in 100g of Cooked Rice?
There are approximately 130-140 calories in 100g of cooked white rice, depending on the variety and cooking method. Brown rice contains slightly more calories, with around 110-120 calories per 100g.
How many calories are in a bowl of Cooked Rice?
A medium-sized bowl of cooked white rice (about 150g) contains approximately 195-210 calories. For brown rice, the same serving size would contain around 165-180 calories.
How many calories are in a cup of Cooked Rice?
One cup (about 195g) of cooked white rice contains approximately 240-260 calories, while one cup of cooked brown rice contains about 215-230 calories.
How many calories are in 100g of rice not cooked?
There are approximately 350-370 calories in 100g of uncooked white rice, and around 360-380 calories in 100g of uncooked brown rice.
How much is 1 Katori rice?
One katori is an Indian serving size equivalent to approximately 150ml or 150g. For cooked white rice, 1 katori would contain around 195-210 calories, while 1 katori of cooked brown rice would have approximately 165-180 calories.
How many calories in a roti?
A medium-sized whole wheat roti (about 40g) contains around 80-100 calories, depending on the thickness and size.
How many calories are there in 2 Roti?
In two medium-sized whole wheat rotis (approximately 80g), there would be around 160-200 calories.
How many Cals do I need a day?
The number of calories needed per day varies based on factors such as age, gender, weight, height, and activity level. On average, adult women need 1,800-2,400 calories per day, while adult men require 2,200-3,000 calories per day.
Are boiled rice good for dieting?
Boiled rice can be part of a balanced diet, especially if you choose whole grain varieties like brown rice, which contain more fiber and nutrients. However, portion control is important, as excessive consumption of rice can lead to weight gain due to its calorie content.
Is boiled rice high in calories?
Boiled rice is relatively high in calories, with around 130-140 calories per 100g for white rice and 110-120 calories for brown rice. Portion control is important to avoid excessive calorie intake.
How many calories are in Indian cooked rice?
Indian cooked rice typically refers to white rice, which contains approximately 130-140 calories per 100g when cooked. Brown rice, another option, contains about 110-120 calories per 100g.
How many calories in a dal?
The calorie content of dal (lentil soup) varies depending on the type of lentils used and the preparation method. A 100g serving of cooked dal can have approximately 130-180 calories.
Which has more calorie rice or roti?
Per 100g, rice generally has more calories than roti. Cooked white rice has around 130-140 calories per 100g, while a whole wheat roti has about 80-100 calories per 40g serving (equivalent to 200-250 calories per 100g).
How many calories in a full plate of rice?
A full plate of cooked white rice (approximately 250g) contains around 325-350 calories. A full plate of cooked brown rice with the same weight would have approximately 275-300 calories.
What food is high in calories?
Foods that are high in calories include processed and fast foods, fried foods, sugary snacks, and high-fat dairy products. Some examples are:
- Pizza
- Fried chicken
- French fries
- Ice cream
- Cheese
- Pastries and baked goods
- Sugary drinks
It’s important to note that not all high-calorie foods are unhealthy. Some nutrient-dense foods like nuts, seeds, avocados, and olive oil are also high in calories but provide essential nutrients and healthy fats.
