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The health-conscious people must need to know 1 Cup Cooked /Uncooked White/Brown/Basmati/Jasmine Rice Calories to measure how much they should eat to keep their weight as per BMI.
Domesticated rice is the most widely consumed staple food for half of the world’s human population. It’s the most important crop with regard to providing nutrition and calorie. Rice accounts for more than 20% of human calorie intake worldwide.
A massive chunk of money for agricultural research all over the world goes into rice. There are over 40,000 variants of rice all over the world. But this article is going to cover four of the most consumed rice varieties- White, Brown, Basmati, and Jasmine.
We will dive into the calories and nutrients in each type of rice, both cooked and uncooked.
1 Cup of White Rice Calories And Nutrition Values
One cup(200g) of uncooked white rice contains about 735 Kcal.
Nutrition Facts (Per 200g serving)
|Total Carbohydrate||159.03 g|
|Vitamin A and C||0 mg|
1 Cup of Cooked White Rice Calories And Nutrition Values
One cup(158g) of cooked white rice contains about 205 Kcal.
Nutrition Facts (Per cup or 158 g serving)
|Total Fat||0.4 g|
|Total Carbohydrates||45 g|
|Total Protein||4.3 g|
|Vitamin A||0 mg|
|Vitamin C||0 mg|
1 Cup of Cooked White Rice Carbs
One cup of cooked rice or a 158g serving of cooked white rice contains about 45g of Carbohydrates. Carbohydrates account for 180Kcal out of 205 Kcal(88%) of the whole serving.
Health Effects of White Rice
When the seed of white rice is taken from the plant, it has an exterior and an interior part. The name is white rice because the husk, bran, and germ are removed from the rice grain in a mill. All that remains is the interior of the grain, which is the endosperm. The milling process alters the texture of white rice and increases its shelf life.
With this milling process, about 25 percent of the grain’s protein content is lost along with a lot of nutrition. Additionally, essential nutrients such as B vitamins and iron are reduced.
The answer to whether white rice is good or bad for your body is in the following discussion.
White Rice Leads to An Increased Risk of Diabetes
White rice is the most popular crop food in South Asia. There are areas where people eat white rice in every meal of their day.
A study published in the journal of the American Diabetes Association found that consuming so much white rice is linked to an increased risk of type 2 diabetes among people in South Asia. 
The reason behind this is something called the Glycemic Index score. Carbohydrates affect blood sugar levels.
GI index is a system to measure the effect of carbohydrates on blood sugar. Since different foods have different levels of carbohydrates, they affect blood sugar levels differently.
Foods are rated on a scale of 0 to 100, depending on how much they raise blood sugar levels. High blood sugar for an extended period of time means an increased risk of diabetes.
Refined sugar has a GI score of 100, and white rice has a Gi score of 70+. If someone eats plenty of white rice regularly, their blood sugar level will remain high, and their chances of getting diabetes will keep increasing.
Brown rice and other whole-grain rice types have lower GI scores than white rice and are considered a more healthy option than white rice.
Is White Rice Bad for Your Body?
If you eat white rice in moderate amounts alongside other foods that manage the effect of white rice on your blood sugar, then white rice won’t be bad for you.
If you eat plenty of white rice regularly, consider switching to brown rice or other whole-grain options.
1 Cup of Brown Rice Calories And Nutrition Values
One cup of uncooked brown rice contains about 682 Kcal.
|Total Fat||5.52 g|
|Total Carbohydrate||141.24 g|
|Vitamin A||0 mg|
|Vitamin C||0 mg|
1 Cup of Cooked Brown Rice Calories And Nutrition Values
One cup of cooked brown rice(195g) contains about 216 Kcal.
|Total Fat||1.76 g|
|Total Carbohydrate||44.77 g|
|Vitamin A||0 mg|
|Vitamin C||0 mg|
Is Brown Rice Good for You?
Whenever someone talks about an affordable healthy diet, they will mention brown rice. Brown rice is a whole grain because it doesn’t go through the milling process of white rice. The only processing done on brown rice is removing its hull(solid protective covering); the bran and germ remain untouched.
As a result, brown rice retains many of its original nutrients and vitamins, unlike white rice. There are many health benefits of brown rice when compared to white rice.
This whole grain can be a good source of riboflavin, folate, potassium, and calcium. Among the minerals found in brown rice, manganese is the most significant. And the health benefits of manganese are endless. Manganese helps in bone development, stimulates mitosis, increases metabolism, nerve function, and regulates blood sugar. 
Your daily requirement of manganese can be filled with 1 cup of brown rice.
You are probably convinced by now that brown rice is good for you. To further impress you, here are some of the other excellent health benefits of brown rice:
Brown Rice Helps in Weight Loss
Dietary fibers are believed to reduce subjective appetite, energy intake, and body weight. That means when your diet contains plenty of fiber, you will need to eat less food, and it will help you lose weight.
Brown rice contains 3.5 times more fiber than white rice, among many other benefits.
Studies show that people who eat plenty of whole grains like brown rice weigh less than people who eat fewer whole grains. 
Along with reducing belly fat, brown rice also decreases blood pressure and CRP.
If you have some extra weight to lose, now is the best time to switch to brown rice.
Brown Rice Improves Heart Condition
Many nutrients in brown rice help to reduce the risks of heart disease. As we’ve mentioned before, brown rice is rich in manganese. Manganese is essential for keeping the heart-healthy.
A review of over 3,000 articles and eight independent studies showed that per 100 mg/day increase in dietary magnesium intake reduced CVD mortality by 24-25% among women. 
Some ingredients in brown rice lower bad cholesterol and increase good cholesterol in the blood.
As we all know, bad cholesterol is responsible for many heart diseases.
Brown rice provides higher dietary fiber than white rice and other common types of rice.
A large study on 560,000 people showed that the people with higher dietary fiber intake had a 24%-60% lower risk of dying from cardiovascular, infectious, and respiratory diseases. 
1 Cup of Cooked Basmati Rice Calories And Nutrition Values
One cup(163g) of cooked basmati rice contains about 210 calories. The calorie output and nutrients may vary depending on the specific type of basmati rice.
|Total Fat||0.61 g|
|Total Carbohydrate||39.85 g|
Is Basmati Rice Good for Health?
Most types of basmati rice are high in carbohydrates and micronutrients. Some variants of basmati are whole grains, while some are not. Brown basmati rice is considered a whole grain because its bran and germ remain intact. You already know about the benefits of whole grains from our previous sections.
Most of the packaged basmati rice variants sold in the markets are enriched. These are enriched for boosting nutritional values.
Basmati rice is enriched with iron, potassium, and B vitamins like folic acid, thiamine, and niacin. These nutrients help your blood circulation, manage blood sugar, and lower CVD risk by keeping your heart healthy.
1 Cup Cooked Jasmine Rice Calories And Nutrition Values
One cup(140g) of cooked jasmine rice gives 238 Kcal.
Health Benefits of Jasmine Rice
Jasmine rice is a long-grain variant of aromatic rice. Its fragrance results from natural aroma compounds such as 2-acetyl-1-pyrroline.
The colorful varieties of jasmine rice are packed with phytonutrients. Here are some common types of phytonutrients and their benefits:
- Beta-Carotene: Helps your immune system, vision, improves your skin and bone health.
- Lycopene: Lycopene significantly reduces the risk of prostate cancer, improves heart condition.
- Lutein, Resveratrol, and Anthocuanidins: These phytonutrients improve your eye health, reduce the risk of various cancers, improves lung health, and help blood vessels.
Jasmine rice is similar to white rice in terms of nutrition values because jasmine rice is processed, and its nutritious parts are removed. But Jasmine rice’s harmful effects on blood sugar level are less than white rice.
Brown jasmine rice is the best option because it offers the most nutrients and dietary fiber than other jasmine rice variants.
Rice is the most significant supplier of carbohydrates in a diet. But it is essential to know about the good and bad effects of different types of rice and plan a healthier diet. Depending on your daily activity and lifestyle, your daily calorie demand will vary from other people.
Take the time to understand how many calories you need every day and plan your diet accordingly. The healthiest choice is brown rice, considering a lot of factors. But if you want a more tasty option, go for the brown variants of Jasmine or Basmati Rice.
Here’s to a healthy diet and a healthy life!
You may also read the followings:
- Bhavadharini B, Mohan V, Dehghan M, et al. White Rice Intake and Incident Diabetes: A Study of 132,373 Participants in 21 Countries. Diabetes Care. 2020;43(11):2643-2650. doi:10.2337/dc19-2335
- Manganese Information | Mount Sinai – New York. Mount Sinai Health System. Published 2012. Accessed May 5, 2021. https://www.mountsinai.org/health-library/supplement/manganese
- Liu S, Willett WC, Manson JE, Hu FB, Rosner B, Colditz G. Relation between changes in intakes of dietary fiber and grain products and changes in weight and development of obesity among middle-aged women. The American Journal of Clinical Nutrition. 2003;78(5):920-927. doi:10.1093/ajcn/78.5.920
- Fang X, Liang C, Li M, et al. Dose-response relationship between dietary magnesium intake and cardiovascular mortality: A systematic review and dose-based meta-regression analysis of prospective studies. Journal of Trace Elements in Medicine and Biology. 2016;38:64-73. doi:10.1016/j.jtemb.2016.03.014
- Park Y, Subar AF, Hollenbeck A, Schatzkin A. Dietary Fiber Intake and Mortality in the NIH-AARP Diet and Health Study. Archives of Internal Medicine. 2011;171(12). doi:10.1001/archinternmed.2011.18