White Rice (Steamed)
चावल(Pan-Indian)சாதம் · ಅನ್ನ
Lunch · Dinner · 1 cup cooked
Nutrition Facts
Per 1 cup cooked
Calories195 kcal
Protein4.1g
Carbohydrates42.9g
Sugars0.2g
Fiber0.6g
Fat0.5g
Saturated0.2g
Sodium8mg
Glycemic Index73 (High)
Per 100g Reference
130
kcal
2.7g
protein
28.6g
carbs
0.3g
fat
Portion Guide
This serving1 cup cooked
1 standard cup≈ 200 ml
1 cup ≈ 200ml ≈ 200g (for most cooked foods)
Things to Note
High Glycemic Index
GI of 73 may cause rapid blood sugar spikes. Pair with protein or fiber to slow absorption.
Low Protein
Consider pairing with a protein-rich side like dal, eggs, or paneer.
OKAY IN MODERATION
Why: Watch the glycemic index
OK use: A few times a week
About This Dish
Plain steamed white rice. Staple carbohydrate across India.
Macro Split
Protein 9%Carbs 89%Fat 2%
Category
mainPan-Indian
Real Talk
- →Portion control matters. One cup cooked rice is usually enough.
- →Every food can fit. Frequency and portion are what matter.
Alternatives
- Brown rice – more fiber, slower glucose rise
- Cauliflower rice – low-carb alternative
- Millet (bajra/jowar) – traditional, more nutritious
ELI5
Pan-IndianWhat is this?
A pan-indian main dish typically eaten with rice or roti.
Serving Size
1 1 cup cooked (150g) = 195 kcal
≈ 0.8 cups (1 cup = 200ml)
Macros
Carb-heavy (89%). Provides quick energy.
P: 4.1gC: 42.9gF: 0.5gFiber: 0.6g
Blood Sugar Impact
High GI (fast energy spike). Best paired with protein or fiber.
When to Eat
Suitable for lunch or dinner.
Portion Perspective
Light portion. You may want more if this is your main meal.
Things to Note
High Glycemic IndexLow Protein
Best For
lunchdinner
Every dish has its place. Moderation is key.
Disclaimer: Nutribaba provides general nutrition information for awareness only. Data sourced from IFCT 2017 and standard recipes. Actual nutrition may vary based on ingredients, portion sizes, and preparation methods. Consult a qualified professional for personalized dietary advice.