Calories in 1 Oz of Dried Rice: Nutritional Guide

Exploring the world of rice is an exciting journey. It’s full of learning about calories and nutrients in this versatile grain. In this guide, we’ll look at the calories and nutrients in 1 oz of dried rice. This will help you make better choices for your meals and diet.

If you care about your health, are an athlete, or just curious about rice, this article is for you. It will give you the key info on calories in dried rice and its nutrients.

We’ll cover everything from calories per serving to vitamins, minerals, and macronutrients. This will show you why dried rice is a great choice for your diet. Let’s dive into the details of this beloved grain and help you make better food choices.

Understanding Rice Calories and Basic Nutrition

To grasp the calories in rice, knowing the serving size is key. One ounce (28 grams) of dried, uncooked white rice has about 112 to 124 calories. The exact calories can change based on the rice type and how it’s cooked.

Caloric Value Per Serving Size

A typical serving of cooked rice is 1/2 cup (100 grams). This amount of cooked white rice has about 200 to 220 calories. Cooked brown rice, on the other hand, has slightly more calories, ranging from 216 to 232 calories.

Basic Nutritional Components

Rice is mostly carbs, making up 87 to 89% of its content. Protein is 9 to 10%, and fat is only 2 to 3%.

Daily Value Percentages

A 1-ounce serving of dried white rice gives you 14 to 15% of the Daily Value for sodium. It also provides 9 to 10% of the DV for total carbohydrates. And it has 6 to 10% of the DV for iron, depending on the variety and brand.

“Eating more whole grains, including brown rice, could reduce your risk of heart disease by up to 22% and your risk of stroke by as much as 12%.”

How Many Calories in 1 Oz of Dried Rice

The number of calories in dried rice can change based on the type. On average, one ounce of dried white rice has about 112-124 calories. Let’s look at the details:

• White short-grain rice has around 356 calories per 100g, which is about 37 calories per ounce.
• White glutinous rice has about 370 calories per 100g, or about 39 calories per ounce.

These calorie counts can change a bit. This is because of different rice types and how they’re processed. But, this gives you a good idea of what 1 ounce of dried rice has.

To understand better, 1 pound of dried rice has about 590 calories. And 1 1/2 cups of cooked rice has about 103 calories. So, a single ounce of dried rice is quite energetic in a small serving.

Carbohydrate Content and Energy Value

Rice is mostly carbs, with 1 oz (28g) of dried rice having 24.27-26.35g of carbs. These carbs are complex carbohydrates, giving energy slowly. The sugar content in dried rice is low, from 0.04g to 0.11g per 1 oz serving.

Many people choose enriched white rice for its nutritional value. A 100g serving of white short-grain rice has about 80g of carbs. White glutinous rice has around 81g of carbs per 100g.

Complex Carbohydrates in Rice

The complex carbs in rice release energy slowly. This prevents quick spikes and drops in blood sugar. Rice is good for steady energy or as part of a balanced diet.

Sugar Content Analysis

Dried rice has little sugar, with white rice having 0.04g to 0.11g of sugar per 1 oz serving. This low sugar is why rice is seen as a healthy carb choice, great for those watching their sugar intake.

“Enriched white rice provides 20% of the daily value (DV) for folate, a nutrient essential for heart health.”

Protein and Fat Content Analysis

The nutrition facts of dried rice show its protein and fat content are key. One ounce of dried rice has 2.31 to 2.94 grams of protein. The fat content is low, with 0.24 to 0.38 grams per ounce.

Looking at the calorie density of rice, white short-grain rice has 6.5 grams of protein and 0.5 grams of fat per 100 grams. White glutinous rice has less protein, at 6.2 grams, but more fat, at 0.6 grams per 100 grams.

Rice is not a big source of protein or fat. But it does offer a moderate amount of these important nutrients. The protein in rice helps meet dietary needs. The little fat makes it a low-calorie, nutrient-rich food choice.

“Rice is a staple food that offers a balance of carbohydrates, protein, and other essential nutrients.”

Essential Minerals in Dried Rice

Dried rice is more than just a pantry staple. It’s a treasure trove of essential minerals. It’s packed with iron, calcium, sodium, and potassium. Let’s explore the mineral content of dried rice and its nutritional benefits.

Iron and Calcium Levels

Dried rice is a great source of iron, with 1.04-1.84 mg per 1 oz serving. This is 6-10% of the daily value. It also has 9-19 mg of calcium per 1 oz, which is about 1% of the daily value.

Sodium and Potassium Content

Dried rice has 318-338 mg of sodium per 1 oz, which is 14-15% of the daily value. It also has 30-57 mg of potassium per 1 oz, making up 1% of the daily value.

These minerals in dried rice are key for our health. They help with bone strength, fluid balance, and nerve function. Adding dried rice to your diet can help meet your mineral needs and improve your well-being.

Different Types of Rice and Their Caloric Values

Not all rice is the same when it comes to calories. White rice, whether short-grain, medium-grain, or long-grain, has about 204-214 calories per cup when cooked. Brown rice, on the other hand, is seen as a healthier option with a unique nutritional profile.

Research shows that eating 1/3 cup less white rice and more brown rice daily can lower type 2 diabetes risk by 16%. Brown jasmine rice is packed with nutrients like thiamine, niacin, and antioxidants like flavonoids and phenolics.

For those looking for low-calorie rice options and a balanced rice diet nutrition, brown jasmine rice is a better choice. It’s healthier than its white, processed counterparts.

Vitamin Content and Nutritional Benefits

Rice is a staple food around the world. It’s not just a source of carbs and protein. It also has essential vitamins. The nutrition facts of dried rice show it’s a nutritious choice for any rice diet or meal plan.

B-Vitamin Profile

Dried rice is packed with B-vitamins. It has thiamin (B1), niacin (B3), and folic acid (B9). A 185g serving of white, unenriched, parboiled, long-grain rice has:

• Thiamin (B1): 0.414mg (34% of the Daily Value)
• Niacin (B3): 9.339mg (58% of the Daily Value)
• Folic Acid (B9): 14.80mcg (4% of the Daily Value)

These B-vitamins are key for energy, the nervous system, and brain health. They’re vital for a balanced nutrition facts of dried rice.

Additional Vitamin Components

Dried rice also has small amounts of other important vitamins. These include:

• Vitamin C: 0.0mg (0% of the Daily Value)
• Vitamin D: 0.00mcg (0% of the Daily Value)
• Pantothenic Acid (B5): 1.243mg (25% of the Daily Value)
• Vitamin B6: 0.836mg (49% of the Daily Value)
• Riboflavin (B2): 0.092mg (7% of the Daily Value)

While the vitamin amounts in dried rice are small, they’re part of a healthy rice diet nutrition. They offer many health benefits.

Serving Size Comparisons

When it comes to calories in dried rice, the serving size matters a lot. One cup of cooked white rice has about 204-214 calories. But, 1 cup of dry rice has a lot more, with 735-808 calories. Also, 100g of dried white rice has 122-129 calories. Knowing these differences helps with portion control and meal planning.

The rice calorie content varies a lot. A main dish needs about 90-100 grams of uncooked rice per person. This means 200 grams of cooked rice per serving. For a side dish, 60 grams of uncooked rice is enough, which is 120 grams cooked. Remember, one serving of cooked rice is about 180 to 200 grams.

“The key to managing calories in dried rice is understanding the conversion from dry to cooked. As a general rule, 1 cup of dry rice equals 2 cups of cooked rice.”

By remembering these serving size comparisons, you can make smart choices about rice. This helps you include rice in your diet in a healthy way.

Rice in Weight Management Programs

Rice can be a great part of weight management plans if you watch your portions. Choosing low-calorie rice and controlling how much you eat helps. This way, rice can be a good fit in a balanced diet, helping you lose or keep weight.

Portion Control Guidelines

It’s important to keep portion sizes right when eating rice. A serving of cooked rice is usually ½ cup. This size has about 100-200 calories, depending on the type of rice. Following these guidelines helps you stay within your calorie needs and avoid eating too much.

Weight Watchers Point System

The Weight Watchers program uses points to guide food choices, including rice. Different types of rice, like white, brown, and red, have different point values. Knowing these values helps Weight Watchers members make choices that fit their daily points and weight loss goals.