Nutrition Facts and Health Benefits of 8 Tablespoons of Rice

Understanding Calories in Rice

Rice is enjoyed around the world as an affordable, versatile and nutritious staple. But with carbohydrate-conscious eating patterns like keto gaining popularity, more people are paying attention to the calorie content of foods like rice.

So how many calories are actually in 8 tablespoons of rice? And does the type of rice impact calories and nutrition?

Calories in Different Types of Rice

There are many different varieties of rice available. The calorie content primarily depends on:

• Uncooked vs cooked rice calories
• White rice vs brown rice nutrition
• Short grain, medium grain, long grain size

Here is an overview of the approximate calories per 8 tablespoons (100 grams) of some common rice types:

Uncooked White Rice

• Short grain - 358 calories
• Medium grain - 365 calories
• Long grain - 358 calories
• Sticky or glutinous - 358 calories
• Basmati - 367 calories
• Jasmine - 356 calories

Cooked White Rice

• Short grain - 130 calories
• Medium grain - 130 calories
• Long grain - 130 calories
• Sticky or glutinous - 132 calories
• Basmati - 158 calories
• Jasmine - 158 calories

Uncooked Brown Rice

• Short grain - 335 calories
• Medium grain - 360 calories
• Long grain - 360 calories

Cooked Brown Rice

• Short grain brown - 216 calories
• Medium grain brown - 218 calories
• Long grain brown - 218 calories

As these nutrition figures illustrate, cooking significantly reduces the calorie content by absorbing water. Brown rice is also generally higher in calories than white varieties due to more healthy bran and germ.

Calories in 8 Tablespoons of Cooked White Rice

Looking specifically at cooked regular long grain white rice:

• 8 tablespoons = 12 cup cooked rice
• Total calories = 130
• 106 calories from carbs
• 4 calories from protein
• 20 calories from fat

White rice is mostly carbohydrate with a small amount of plant protein. It contains negligible fat when cooked without added oils.

Rice Nutrition Metrics

Here is the full nutritional breakdown for 8 tablespoons or 12 cup serving of cooked white rice:

• Total carbohydrates: 26g
• Dietary fiber: 0.3g
• Sugar: 0g
• Added sugar: 0g
• Protein: 0.9g
• Total fat: 0.4g
• Saturated fat: 0.1g
• Sodium: 1.8mg

In addition to calories and macronutrients, white rice provides a small amount of micronutrients like:

• Thiamin
• Niacin
• Folate
• Magnesium
• Phosphorus
• Selenium
• Manganese

Brown Rice vs White Rice Calories

Brown rice contains more calories than white rice per 100 gram serving. This is because the bran and germ removed to make white rice contain healthy fats, protein, fiber and other key nutrients.

For reference, in 8 tablespoons (100 grams) of cooked long grain brown rice there are:

• 218 calories total
• 2.9 grams protein (vs 0.9g)
• 2.2 grams fiber (vs 0.3g)

So while brown rice does contain more overall calories than white, its nutritional density is much higher. The fats, protein and fiber help explain its fuller flavor profile and heartier texture as well.

Rice Calories Compared to Other Carbs

Weighing in at 130 calories per cooked 12 cup, rice contains moderately less calories than some other popular carbohydrates:

• Pasta - 158 calories
• Bread - 160 calories
• Potatoes - 220 calories

Grains like quinoa and barley do contain fewer net carbs and more protein than rice, but rice remains one of the lowest calorie carb choices.

Glycemic Index of Rice

The glycemic index (GI) measures how quickly carbs are digested and impact blood sugar levels. Rice generally has a high GI of 73 or more, meaning it digests rapidly.

But foods like pasta and bread often spike blood sugar even faster. This explains rice being slightly lower in carbohydrate calories despite having a moderately high GI index.

Tips for Serving Rice

Keep these preparation tips in mind for keeping rice calories in check:

Stick to Single Servings

Limiting portion sizes is key for controlling calories. An appropriate single serving size is:

• 12 cup cooked rice
• About 8 tablespoons
• 130 calories

Flavor Simply

Instead of high calorie sauces or oil, flavor rice with herbs, spices, lemon and other low calorie options. This prevents excess calories while enhancing taste.

Pair with Lean Protein

Serving rice alongside vegetables, eggs, chicken, fish or other protein sources ensures a balanced nutrient breakdown. Mixing rice with beans also boosts protein.

Enjoy Brown Rice

The nuttier texture and more robust flavor of brown rice keeps portions satisfying. The extra fiber also stabilizes blood sugar response compared to white rice.

Health Benefits of Rice

Despite the carb and calorie content, enjoying white or brown rice as part of a healthy diet has been linked with many benefits.

Supports Energy Levels

The carbohydrates in rice provide an efficient way for your body to generate energy. For active individuals and athletes, rice can help fuel workout performance.

Helps Control Weight

Studies show frequently eating whole grains like brown rice is linked to better weight control over time compared to refined grains.

Manages Blood Sugar

Fiber from rice bran may reduce blood sugar spikes after eating and improve insulin response. This helps manage diabetes.

Lowers Cholesterol

Rice consumption as part of a diet low in saturated fat may help lower LDL "bad" cholesterol and total blood cholesterol.

Supports Digestion

The resistant starch in rice feeds good bacteria in your intestines to support regularity, prevent disease and reduce inflammation.

Reduces Heart Disease Risk

Population studies associate eating rice as part of a plant-based diet with lower rates of cardiovascular mortality.

Is White Rice or Brown Rice Healthier?

With higher fiber content and more overall nutrition, brown rice is considered the healthiest type of rice.

However, white rice may actually be an easier to digest option for some people. Those with digestive conditions like IBS often tolerate white rice better than high fiber whole grains.

So while brown rice is definitively more nutrient dense, white rice can still be part of a balanced diet for most healthy individuals as well.

Arsenic in Rice Concerns

Rice plants unfortunately tend to absorb a concerning heavy metal from soil called arsenic. Long term exposure to high levels of arsenic can pose health risks.

To reduce exposure, most experts recommend eating a diverse diet with a variety of grains. This prevents overconsumption from any one particular source like rice.

The Bottom Line

Weighing in at around 130 calories per cooked 12 cup, rice is a lighter carb choice compared to bread or pasta. Mixing brown and white rice varieties can provide antioxidant benefits from bran while limiting phytic acid found in the bran that inhibits mineral absorption.

Overall, enjoying rice in moderation as part of a balanced diet full of vegetables, lean protein and healthy fats can be an excellent way to help manage calories and benefit your body.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.