Nutritional Breakdown of Cooked Brown Rice
When evaluating the nutritional content of rice, the distinction between cooked and uncooked is essential. Uncooked brown rice is more calorie-dense and higher in protein by weight because it absorbs a considerable amount of water during cooking. This process expands the volume and weight while distributing the nutrients across the increased mass.
A 200-gram serving of cooked long-grain brown rice offers the following approximate nutritional values:
- Calories: Ranges from about 222 to 248 kcal, varying with the specific type and cooking method.
- Protein: Approximately 5 to 5.5 grams.
- Carbohydrates: Around 46 to 52 grams, serving as a source of steady energy.
- Dietary Fiber: Contains about 3 to 4 grams, aiding digestion and promoting fullness.
- Fat: A low amount, roughly 2 grams per 200g serving.
Brown rice is a good source of vital vitamins and minerals like manganese, magnesium, and selenium, which support various bodily functions.
Health Benefits of Incorporating Brown Rice
Including brown rice in your diet can contribute to overall health. It is a whole grain, unlike refined white rice. Its fiber content supports digestion, its lower glycemic index may help manage blood sugar, and fiber and protein can aid in weight management by promoting satiety. Whole grain consumption is also linked to a decreased risk of heart disease. Brown rice contains compounds with antioxidant properties.
Comparison: Brown Rice vs. Other Grains
Comparing brown rice to other grains highlights its unique nutritional profile. Here’s a look at the key nutrients in a 1-cup cooked serving of brown rice, white rice, and quinoa.
| Nutrient (per 1 cup cooked) | Brown Rice | White Rice | Quinoa (a seed) |
|---|---|---|---|
| Calories | ~248 kcal | ~205 kcal | ~222 kcal |
| Protein | ~5.5 g | ~4.3 g | ~8 g |
| Fiber | ~3.2 g | ~0.6 g | ~5 g |
| Manganese | ~86% DV | ~19% DV | ~58% DV |
| Magnesium | ~19% DV | ~5% DV | ~30% DV |
Cooking Tips for a Nutritious Diet
Adding brown rice to your meals is simple. Consider these tips:
- Bulk Cooking: Prepare larger quantities to use throughout the week.
- Variety in Dishes: Use it in various recipes like stir-fries or pilafs.
- Breakfast Option: Replace oatmeal with brown rice porridge for a fiber boost.
- Reducing Arsenic: Rinse thoroughly and cook with more water, then drain the excess.
Conclusion
Knowing how many calories and protein are in 200 grams of brown rice is beneficial for a balanced nutrition diet. As a whole grain, it provides sustained energy, aids in weight management, and offers essential vitamins and minerals. While it may differ in calorie and protein content compared to grains like quinoa, its overall health benefits and fiber contribution make it a valuable dietary choice. By choosing brown rice over refined grains and using it in diverse dishes, you can support your health and wellness goals. For more on the benefits of whole grains, resources like {Link: Healthline https://www.healthline.com/nutrition/is-brown-rice-good-for-you} provide further details.
