Did you know how many calories rice has?

Here is a list of types of rice and the calories they contain.

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Rice is a staple food of most Indian homes and many of us eat rice at least once a day. Basmati rice, white rice, jasmine rice and brown rice are a few common varieties out of the 1, 20,000 varieties of rice grown all over the world. There are numerous health benefits associated with rice. The vitamins and minerals present in it can protect your body cells from free radical damage. The vitamin B complex regulates the chemical reactions in the body and converts food to energy. Rice also contains dietary protein which is important for the repair of tissues in your body. Read how much of each nutrient should you consume for a healthy life.

While the common white rice is processed to remove the germ and bran, brown rice is only processed to remove the husk. Therefore, brown rice is higher in certain vitamins and minerals than white rice. It has a nutty flavour and it takes longer to cook. Brown rice also has much higher levels of phosphorous and magnesium which are vital for the strength of your bones. Another healthy option is Arborio rice. It is packed with nutrients and helps you stay fit. Here are the top 6 health benefits of arborio rice.

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Though rice has its share of benefits, it is still rich in calories and carbs. It is therefore wise to control your portion size and choose the type of rice accordingly, especially if you are on a weight loss diet. Here is a list of types of rice and the calories they contain:

Brown rice: 1 katori = 207.7 cal
Steamed rice: 1 katori = 203.5 cal
Jeera rice: 1 katori = 253.2 cal
Vegetable fried rice: 1 bowl = 643.7 cal
Risotto: 1 bowl = 559 cal
Curd rice: 1 katori = 218.2 cal

Note: The calories mentioned are for cooked rice.

One of the healthiest ways to cook rice is steaming it. Steaming preserves the nutrients better than any other cooking method. Also, choose brown rice over white rice if you are on a weight loss diet or have diabetes. Brown rice has a lower glycemic index which means that it does not cause spikes in your blood sugar levels.

When purchasing white rice, opt for partly boiled ones which take longer to cook but retain more nutrients. Besides, the portion of rice should always be moderated. Have the rice with vegetables such as cabbage, broccoli and beans. You can also combine it with a fish or chicken curry. Keep it as an option for your lunch and avoid having it for dinner. If you are on a weight loss goal, have rice two times a week making sure that you have a plate of salad with it making up for the lack of fibre in rice. You may also want to know the calorie count in rotis.

Calories calculated using HealthifyMe, the world s first Indian nutrition tracker.