Rice is a cereal crop native to Asian countries, which has gained popularity all over the world due to its taste and nutritional properties. Rice comes in all sorts of varieties and colors, depending on where it is grown and the type of processing, for example:

1. Brown (raw);
2. White (polished);
3. Medium polished;
4. Steamed;
5. Crushed (rice processing product).

White rice has few vitamins, brown rice has the most, and steamed rice has an average amount, due to the special processing of the grain.

Next, let’s find out what benefits or harms the most popular white rice in our country has for the body. It contains very important microelements and vitamins, as described in the table, the benefits of which are also well studied.

Name	Content	Daily requirement %
Co (cobalt)	1 mg	100
H (biotin)	3.5 mcg	0.35
PP (niacin)	1.6 mg	6.4
K (potassium)	100 mg	5
Ca (calcium)	8 mg	0.8
E (tocopherol)	0.45 mg	4.5
Mg (magnesium)	48 mg	14
B9 (folic acid)	19 mcg	2
B1 (thiamine)	0.08 mg	5.3
B5 (panthenol)	0.4 mg	6
B6 (pyridoxine)	0.18 mg	9
Fe (iron)	1.02 mg	7
Cu (copper)	0.25 mg	17
B2 (riboflavin)	0.04 mg	2.5
Zn (Zinc)	0.45 mg	4.5

Rice contains manganese and chromium, which are responsible for the normal functioning of the central nervous and reproductive systems, hematopoiesis and energy processes, the synthesis of carbohydrates and proteins. The benefits of rice for problems with the gastrointestinal tract are irreplaceable; it helps with diarrhea, eliminates constipation, thanks to, improves intestinal motility.

For cardio vascular system blood and removal of toxins, strengthening the heart muscle and blood vessels.

There are noticeable benefits of regular consumption of rice for hair, skin and nails, teeth, strengthening muscles and bones. Helps fight salt deposits, which improves the condition of joints. Also significantly improves appetite.

If we talk about harm, then rice can cause constipation and even provoke hemorrhoids, especially for the white variety. If you have diabetes, there may be harm from the high content of easily digestible carbohydrates in rice. Often, harm occurs against the background of acute stomach diseases, so you need to be careful and consult your doctor. You should eat rice correctly with other foods, because if combined incorrectly, rice can harm your figure due to excess food.

Calorie content

Depending on the type of rice, it can contain from 280 to 330 kcal, and unpolished carbohydrates are absorbed more slowly than white rice, so they have different nutritional values. If we talk about the calorie content of white rice, it has a fairly high energy value.

Calorie content of rice cereal per 100 grams of dry product

With milk

Many people have loved milk rice porridge with butter and sugar since childhood, but how many calories does it contain? Rice porridge with milk contains about 187 kcal/100 grams, ideal for breakfast, provides energy for the whole day, and can be used in a children's menu.

If you want to reduce the energy value of porridge, you can dilute the milk with water.

Calorie content of ready-made milk rice porridge

With meat

Rice goes well with meat, fish and poultry. Rice with poultry is better suited for a dietary diet; the calorie content of the dish is only 107 kcal/100g.

Table: Calories ready-made porridge rice with meat

Name	Quantity	fats	carbohydrates	squirrels	Total kcal
Long grain rice (1 cup)	220 gr	1.3	162	15.4	722
Water (3 glasses)	720 ml	0	0	0	0
Chicken fillet	300 gr	3.6	0	69.3	309.6
Carrots (1 piece)	100 gr	0.1	6.9	1.3	33.7
Onion (1 piece)	100 gr	0	10.4	1.40	47.7
(2 tbsp)	60 ml	29.96	0	0	270
Total calories per 5 servings/270 grams	1350 gr	315	717	350	1383

With pumpkin

Rice porridge with pumpkin is very healthy, tasty and beautiful. The energy value of porridge with pumpkin is only 136 kcal/100 grams.

Porridge with pumpkin, seasoned with butter, is a little higher in calories, but many vitamins are fat-soluble and will therefore be well absorbed.

Calorie content of ready-made rice porridge with milk and pumpkin

With raisins

Rice with raisins is prepared for the Christmas holidays, this dish is called kutya - it is a fairly nutritious dish, but you can make it low-calorie if you remove the most high-calorie foods from it: poppy seeds, nuts and dried apricots. It will turn out delicious, with a calorie content of only 142 kcal/100 grams. If you cook rice porridge with raisins not in water but in milk, the calorie content will increase by approximately 30 kcal/100 grams.

Table: Calorie content of prepared rice porridge with raisins

Rice-based porridges are irreplaceable, suitable for any occasion, both for festive table, and for daily use, for children or adults, in the diet and more. Help yourself!

rice porridge rich in vitamins and minerals such as: vitamin PP - 12.5%, silicon - 1666.7%, magnesium - 12.5%, phosphorus - 18.8%, cobalt - 20%, manganese - 75%, copper - 20 %, molybdenum - 14.3%, selenium - 18.2%

What are the benefits of rice porridge?

• Vitamin PP participates in redox reactions of energy metabolism. Insufficient vitamin intake is accompanied by disruption of the normal condition of the skin, gastrointestinal intestinal tract and nervous system.
• Silicon is included as a structural component in glycosaminoglycans and stimulates collagen synthesis.
• Magnesium participates in energy metabolism, synthesis of proteins, nucleic acids, has a stabilizing effect on membranes, and is necessary to maintain homeostasis of calcium, potassium and sodium. A lack of magnesium leads to hypomagnesemia, an increased risk of developing hypertension and heart disease.
• Phosphorus takes part in many physiological processes, including energy metabolism, regulates acid-base balance, is part of phospholipids, nucleotides and nucleic acids, and is necessary for the mineralization of bones and teeth. Deficiency leads to anorexia, anemia, and rickets.
• Cobalt is part of vitamin B12. Activates enzymes of fatty acid metabolism and metabolism folic acid.
• Manganese participates in the formation of bone and connective tissue, is part of enzymes involved in the metabolism of amino acids, carbohydrates, catecholamines; necessary for the synthesis of cholesterol and nucleotides. Insufficient consumption is accompanied by slower growth, disturbances in the reproductive system, increased fragility of bone tissue, and disturbances in carbohydrate and lipid metabolism.
• Copper is part of enzymes that have redox activity and are involved in iron metabolism, stimulates the absorption of proteins and carbohydrates. Participates in the processes of providing oxygen to the tissues of the human body. Deficiency is manifested by disturbances in the formation cardiovascular system and skeleton, the development of connective tissue dysplasia.
• Molybdenum is a cofactor for many enzymes that ensure the metabolism of sulfur-containing amino acids, purines and pyrimidines.
• Selenium- an essential element of the antioxidant defense system of the human body, has an immunomodulatory effect, participates in the regulation of the action of thyroid hormones. Deficiency leads to Kashin-Beck disease (osteoarthritis with multiple deformities of the joints, spine and limbs), Keshan disease (endemic myocardiopathy), and hereditary thrombasthenia.

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Rice is an essential dietary product, and the calorie content of rice porridge will depend on how the rice is prepared (in water, broth or milk). Therefore, depending on how the rice is prepared and what ingredients it is served with, the calorie content of the dish as a whole depends. Let's find out what calorie content rice porridge has, prepared using various ingredients.

Rice porridge: calorie content and nutritional value of the product

Rice porridge: the calorie content and nutritional value of the product primarily depends on the ingredients used to prepare it.

Today we’ll talk about how high-calorie rice is and how to determine it. The energy value of rice cereal is 320 Kcal per 100 g of dry product.

When cooking, rice boils about 3-4 times. If you take this into account, then the calorie content of rice should be divided by approximately 3-4. As a result, we get rice porridge with a calorie content of 323/4 = 81 Kcal per 100 grams of cooked porridge.

But this is provided that the porridge is cooked without additives such as butter, salt, sugar - only in water. Calorie content of rice porridge per 100 grams of prepared product:

• Rice porridge with water 82 Kcal.
• Rice porridge with milk 102 Kcal.
• Rice porridge with prunes in milk 111 Kcal.
• Rice porridge on water with pumpkin 70 Kcal.
• Rice porridge with milk and pumpkin 95 Kcal.

Rice porridge contains B vitamins, and vitamin E, which increases the body's resistance to stress and improves brain activity. Rice contains a lot of starch, so it is an easy product for the body to digest.

Potassium, which is part of rice, is necessary for the functioning of the cardiovascular system. Rice is an excellent remedy for diarrhea (just cook it in water).

Another important advantage that rice has is that, due to the presence of folic acid in its composition, it prevents and serves as a preventive measure for anemia.

To make rice porridge even tastier, you can add dried fruits, nuts, and berries to it; in fact, this does not greatly affect the calorie content, but the porridge acquires additional taste.

Rice porridge with milk: a low-calorie recipe for delicious porridge

Milk rice porridge: calorie content 101 Kcal.

Rice porridge is an integral part of healthy Russian cuisine. Rice is rich essential vitamins and beneficial microelements that are necessary for human health. It is no coincidence that rice is the main product of many countries. Despite the fact that in Russia there are a great variety of dishes using this cereal, rice porridge remains the most popular dish. All kinds of sushi and rolls, of course, are very tasty and fashionable to eat with or without reason, rice porridge with milk or water is our faithful companion on weekdays.

Benefits of rice porridge

Rice groats are a storehouse of vitamins and minerals. It contains B vitamins and is rich in vitamins E and PP. The cereal is not deprived of microelements; it contains phosphorus, selenium, zinc, potassium, iron, manganese, calcium. It is a source of complex carbohydrates that provide the human body with energy and do not cause harm like simple carbohydrates.

When rice porridge enters the body, it absorbs harmful substances that are unnecessary for the body, which come along with other products. Toxins are removed from the body. Due to its absorbent properties, this dish is recommended for many diets (for example), and rice itself is often the main component of weight loss diets. For the same reason, it is advised to eat when poisoned.

The dish can help normalize sleep, enhance lactation, and even eliminate bad smell from the oral cavity.

Most common white rice used in preparing many dishes. It cooks quickly and is easy on the stomach. But brown rice is healthier. It is not processed, contains more nutrients than white, and is a little more than 100 kcal. It will take more time and a little more work to prepare, but it will be much healthier using brown rice milk. Brown rice husks contain 80% more complex carbohydrates, vitamins and minerals. It is allowed to be consumed even by people prone to food allergies.

Calorie content of rice porridge

Cereals contain 340 kcal. per 100 grams of product. But the calorie content of rice porridge is three times less! For example, the calorie content of rice porridge with water is 78 kcal, and rice porridge with milk is 100 kcal. Why is there a noticeable difference in calories between dry and cooked? To explain the situation, let's take rice porridge cooked in water. Water has no calories, everyone knows this. When cooked, rice absorbs liquid and expands several times. The size of the grains increases, but the calorie content, of course, does not. Accordingly, if you cook porridge with milk, the rice will absorb it too. We will prepare a dish with more calories, but no less healthy. After all, milk is a source of not only a number of vitamins, but also animal protein, which our body needs.

BJU rice porridge

The nutritional and energy value is as follows: proteins account for 2.5g per 100g, fats 3.1g, most carbohydrates - 16g per 100g. Let us remind you that the product contains useful complex carbohydrates, but you need to know when to stop when eating porridge.

Calorie content of other types of rice porridge

We looked at the calorie content of milk rice porridge and water dishes. But Russian cuisine is rich in a variety of recipes using seemingly ordinary products.

For example, you can cook rice porridge with sugar and butter. To do this, after the rice is cooked, salt and sugar are added to it, the porridge is beautifully laid out on a plate, add a few small pieces butter. The dish turns out tasty and satisfying. But the calorie content of rice porridge with butter will be as much as 175 kcal! It’s better to indulge in such an appetizing porridge for breakfast. Porridge with butter can be cooked with milk, water, or both. When milk is added, the nutritional and energy value of rice porridge increases. The calorie content of rice porridge with milk and butter will be even higher, so this dish is not suitable for dietary nutrition.

Sugar in porridge can be replaced with dried fruits. Rice porridge with raisins is popular; it has a calorie content of 140. Raisins are very good for health, but you don’t need to add too much of them to the dish. Half a glass is enough to add sweetness to the dish and supply the body with additional nutrients and energy.

Another option for a tasty and healthy dish is rice porridge with pumpkin, the calorie content of which is 80 kcal. Pumpkin will give the porridge an unusual, pleasant taste and a yellowish color. It will reduce the overall calorie content of the dish, since pumpkin is low in calories, providing it with additional useful vitamins and microelements.

It is healthy to combine several different grains. Rice and millet porridge, for example, will combine beneficial properties both cereals, supplying the body with necessary substances. The calorie content of rice and millet with milk is 133 kcal.

Recipe for rice and millet porridge

Boil two glasses of water, then add half a glass of rice and millet. Cook for 10 minutes, then pour a glass of hot milk into the pan with the cereal. Add salt and sugar and continue cooking for another 13 minutes. After removing the porridge from the heat, add a little butter. Delicious and healthy porridge ready!

Harm of rice porridge

It can be harmful due to the low quality of the cereal. It may be poorly cleaned or treated with harmful substances. For certain degrees of obesity, it is not recommended to overuse rice cereals. For regular constipation, rice porridge can also help harmful effects. When eating rice, you need to drink plenty of fluids. Experts do not recommend using mono diets on rice.