White rice is the main food in Asia, and the other food except rice is considered as the side dish. In the other parts of the world other than Asia, white rice is also consumed. Surprisingly, white rice contains more calories than western’s meal menu. It is not shocking when someone is on a diet; he cuts his white rice consumption since it contributes so much. Here are the nutrition facts in white rice which may be beneficial for you.
The nutritional profile of white rice: Calories
In a cup of cooked white rice, there are approximately 205 calories (The USDA National Nutrient Database). The 205 calories of white rice contribute as much as 10% of daily value calories for an adult human who needs 2,000 calories each day to function. The nutrition facts in white rice also show a significant amount of carbohydrates which is 44.51g with only 0.6g fiber and 0.1g sugar. The good thing is it doesn’t have cholesterol, so it is good for the body.
The nutritional profile of white rice: Vitamins and Minerals
White rice is also rich in vitamins and minerals because a cup of cooked white rice serves 0.26mg of thiamin, 2.33ng of niacin and 92mcg of folate. Other than the vitamins, white rice also rich in minerals. The minerals it contains are 16mg of calcium, 1.9mg of iron, 68mg of magnesium and 0.75mg of manganese.
The effect of cooking white rice on its nutrients
Nutrition facts in white rice are lessening when it is cooked because when cooked, a number of B vitamins is rinsed by the heat. Even though the B vitamins in white rice is a lot when cooked a large portion of B vitamins are lost in the excess water that is discarded. But this is not a big problem because white rice needs to be cooked before eating. Plus, it still has other vitamins and minerals that are beneficial for the body other than B vitamins.