Cooked rice is a staple food globally, providing a significant energy source. This article clarifies the typical gram weight and calorie content in a standard one-cup serving.
Gram Weight of Cooked Rice
A single cup of cooked rice typically weighs approximately 186 grams. This measurement can vary slightly based on factors such as how densely the rice is packed into the cup and the specific variety of rice. For instance, some measurements indicate a cup of cooked white rice can be around 175 grams, while other sources report up to 237 grams.
Water absorption during cooking is a primary factor influencing the final weight, as different rice types absorb water at varying rates. Despite these slight variations, 186 to 200 grams represents a common range for one cup of cooked rice.
Calorie Content of Cooked Rice
The calorie count in one cup of cooked rice depends on the specific type of rice. For a cup of cooked short-grain white rice, the calorie content is around 242 calories. Long-grain white rice generally contains slightly fewer calories, with approximately 205 to 206 calories per cooked cup.
Brown rice, a whole grain, offers a different calorie profile. One cup of cooked brown rice typically provides about 218 calories. This is often comparable to or slightly less than white rice, primarily due to differences in nutrient density and water content. Basmati rice, known for its distinct aroma, can range from approximately 210 to 242 calories per cooked cup, depending on the variety and measurement. Cooked jasmine rice usually falls within a range of about 205 to 242 calories per cup.
Beyond Grams and Calories: Nutritional Profile
Beyond its caloric and gram weight, cooked rice offers several other nutritional components. It primarily consists of carbohydrates, which serve as its main energy source. It also contains some protein, though not a complete source, and minimal fat.
Rice provides various micronutrients, particularly B vitamins. These include thiamin (B1), niacin (B3), riboflavin (B2), and vitamin B6. Additionally, cooked rice contributes minerals such as manganese, selenium, magnesium, phosphorus, iron, and potassium to the diet. Brown rice, retaining its bran and germ layers, generally has higher fiber content and a greater concentration of certain vitamins and minerals compared to white rice.