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Why is Rice A Staple Dish in Most Meals? Let’s Find Out the Nutritional Reasons!

Rice, the ultimate staple of every Indian household, is packed with enormous nutrients and tastes too good for an everyday meal! But have you ever wondered why do people prefer eating rice at least for one meal of the day? Well, it is not merely about the flavor or the fact that gravy goes well with rice; it also gives people the energy to keep moving all day long! 

In accordance with that, another reason why people are keen on consuming rice as a meal staple is mostly because of its easy availability and adaptability. The demand for rice among Indian consumers doesn’t end here, as its byproducts, such as rice syrup, bran oil, rice flour, and rice milk, are also being immensely utilized. 

So, if you are one among many people who are fond of white rice, here are some of the nutrition facts associated with it for you to count on:

Nutritional Facts Associated with White Rice

When the white rice undergoes the processing stage, some of the vitamins, minerals, or fibre get depleted. However, some specific types of white rice options are further enriched with add-on nutrients, such as thiamine, magnesium, and niacin, as evident micronutrients, which makes white rice, even more healthy. 

You must always be aware of what you are consuming in order to ensure that you are maintaining good overall health. Some of the nutrients that are found mostly in rice are:

  • Carbs

Carbs are one of the most important parts of white rice nutrition facts, as it has around 81 grams of carbs with every 100g serving. There is very little dietary fibre in this composition of carbs in a serving, as the majority of the nutrient is starch.

  • Fats

When you tend to cook white rice without the use of any oil or butter, be assured that there is no fat content in it. However, some varieties of white rice consist mostly of around 0.4 grams of fat in 100 grams of cooked rice. 

  • Protein

A cup of white rice consists of around 4 grams of protein, whereas as far as basmati rice nutrition is concerned, the protein count is 5 grams. So, in terms of protein, you can say white rice is not that far behind compared to the more nutritious basmati variety. You must know that white rice has been tested and recommended ideally for adding muscles to the body. Combining a white rice meal with that of green veggies will fill your diet with ample protein to ensure your good health. 

  • Calories

White rice consists of around 200 calories in every 100 grams of cooked servings, which is responsible for keeping you energized. Being a refined grain, white rice gets digested and absorbed really quickly. But, it isn’t considered the best dish to be added to your meal if you intend to lose weight. This is because white rice can increase blood sugar levels, which elevates insulin levels, further increasing fat storage. 

Health Benefits of Consuming White Rice

Now that you are aware of the nutritional facts of white rice, it is time you get a clear insight into how this rice variety is helping people live healthy lives:

  • Consuming white rice is considered safe for patients who are suffering from celiac disease. As rice is considered gluten-free naturally, people with celiac disease or non-celiac sensitivity will be able to benefit from white rice. For instance, noodles, syrup, bread, and flour can all be manufactured from rice itself. 
  • Quick energy is one of the USPs of white rice, which makes it a great food for athletes who are often in need of high carbohydrates. 

Nutritional Overview of Basmati Rice

Just like it is important for you to know the white rice nutrition, the same goes for basmati rice as well. It is because basmati rice is also a popular variety that Indians consume, mostly on special occasions or with some unique side dishes. 

Basmati rice consists of small amounts of micronutrients, such as Vitamin B1, B3 and magnesium, and is also naturally free from gluten contents. Following that, for every 100 grams of cooked basmati rice, you get around 79 grams of carbohydrates, 9 grams of protein and 0.45 grams of fat. Moreover, for around 150 grams of cooked basmati rice, you also intake around 200 calories.

Basmati rice is available in both brown as well as white varieties and is widely popular for its nutty flavor and pleasant aroma. 


So, this is a clear understanding of how the food mainstay of India and most parts of the world revolves around rice. It is mostly because the white rice nutritional information is quite commendable to offer immense health benefits to the consumers. 

On the other hand, basmati rice is equally and even more nutritious than white rice. Both rice variants have their own share of nutritional peaks and lows, which makes them the preferred favourites of Indians. 

India Gate Foods, one of the top brands, brings to you the best quality and nutritious packs of basmati rice to lead the people of India to embrace their good health and food habits.


Category: Ricing Since Centuries