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Parboiled rice Calories
Low fat, moderate glycemic, provides selenium and manganese
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Parboiled rice (160 g) has 197 calories. That works out to 123 calories per 100 g. It contains 41.6 g of carbs, 4.6 g of protein, 0.6 g of fat and 2.2 g of fiber. Its 0.8 mg of Manganese covers 35% of the Daily Value. Its glycemic index is 68 (medium), so it raises blood sugar at a moderate pace.
Parboiled rice Nutrition Facts
Selected: 1 cup (medium) · 160 g
197
KCAL / 160G
Carbs
41.6g
· 15% DV
Protein
4.6g
· 9% DV
Fat
0.6g
· 1% DV
Fiber
2.2g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 87% · Protein 10% · Fat 3%
Parboiled rice nutrition facts table · 1 cup (medium) (160 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 197 kcal | |
| Total fat | 0.6 g | 1% |
| Saturated fat | 0.16 g | 1% |
| Trans fat | 0 g | |
| Sodium | 1.6 mg | 0% |
| Total carbohydrate | 41.6 g | 15% |
| Fiber | 2.2 g | 8% |
| Protein | 4.6 g | 9% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Parboiled rice?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 160 g | 197 kcal |
| 1 tablespoon (grated) | 12 g | 15 kcal |
| ½ cup (small) | 80 g | 98 kcal |
| 100 g | 100 g | 123 kcal |
| 1 serving (small) | 120 g | 148 kcal |
| 1 serving (medium) | 180 g | 221 kcal |
| 1.5 cup (large) | 240 g | 295 kcal |
| 1 serving (large) | 250 g | 308 kcal |
| 2 cup (double) | 320 g | 394 kcal |
Calculated from 123 calories per 100 g.
Frequently Asked Questions About Parboiled rice
What is parboiled rice, and how is it made?
Parboiled rice is rice that is soaked and steamed while still in its husk, then dried and milled. This process moves some nutrients from the outer layers into the grain and gives the uncooked rice its characteristic golden tint.
Is parboiled rice healthier than white rice?
Parboiled rice can be a nutritious part of a meal, and its processing retains some nutrients that would otherwise be lost during milling. It is still a grain-based food, so pair it with vegetables and a protein source for a more balanced plate.
What is the difference between parboiled rice and brown rice?
Parboiled rice is steamed before milling, while brown rice keeps its bran layer. Brown rice has a chewier texture and takes longer to cook; parboiled rice is usually sold milled and tends to stay firm and separate after cooking.
How do you cook parboiled rice on the stove?
Rinse the parboiled rice if desired, combine it with water according to the package directions, and bring it to a boil. Cover, lower the heat, and cook until tender; let it rest briefly before fluffing with a fork.
Should you rinse parboiled rice before cooking?
Rinsing parboiled rice is optional, but it can remove surface dust and loose starch. Drain it well before cooking. Unlike some rice varieties, parboiled rice is less prone to clumping, so rinsing is not essential for separate grains.
Can you cook parboiled rice in a rice cooker?
Yes, parboiled rice can be cooked in a rice cooker. Use the water amount recommended for parboiled rice by the cooker or rice package, since the usual white-rice setting may not give the best texture; fluff the grains once cooking finishes.
Why does parboiled rice look yellow?
Parboiled rice can look pale yellow or golden because it is steamed before the husk is removed. The color is normal and does not mean the rice is spoiled; discard it if it smells musty or shows moisture or mold.
Is parboiled rice good for pilaf?
Yes, parboiled rice works well in pilaf because the grains tend to stay firm and separate. Rinse and drain it, briefly toast it in oil or butter if the recipe calls for it, then follow the recipe's liquid and cooking directions.
Can you freeze cooked parboiled rice?
Yes, cooked parboiled rice freezes well. Cool it promptly, divide it into airtight portions, and freeze; reheat it thoroughly after thawing or straight from frozen with a splash of water to restore moisture.
Does parboiled rice take longer to cook than white rice?
Often, yes: parboiled rice may need more cooking time than ordinary white rice because steaming changes the grain's structure. Cooking times vary by brand and grain type, so use the package directions and check that the center is tender before serving.
Parboiled rice Vitamins & Minerals
Vitamins
B3
2.56mg · 16% DV
B5
0.64mg · 13% DV
B1
0.11mg · 9% DV
B6
0.14mg · 8% DV
Minerals
Manganese
0.8mg · 35% DV
Selenium
12µg · 22% DV
Copper
0.11mg · 12% DV
Phosphorus
69mg · 10% DV
Potassium ⭐
56mg · 2% DV
Sodium
1.6mg · 0% DV
Parboiled rice Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Parboiled rice
To burn the 197 calories in 1 cup (medium) (160 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Parboiled rice?
Parboiled rice is rice that is soaked and steamed while still in its husk, then dried and milled. It is not precooked, ready-to-eat rice: the treatment changes the grain before it reaches your kitchen and helps it hold its shape during cooking.
Its flavour is mild, and the cooked grains tend to stay separate and fairly firm, making it useful for pilafs, curries and everyday side dishes. It is low in fat and provides selenium and manganese. For a lighter meal, cook it with little added oil and serve alongside vegetables, beans or lentils.
How Nutritious Is Parboiled rice?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Parboiled rice Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Parboiled rice Contain Allergens?
No known major allergens
Which Diets Is Parboiled rice Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Parboiled rice Fat Profile
SATURATED
0.16g
MONOUNSATURATED
0.19g
POLYUNSATURATED
0.19g
Omega 6:3 ratio 9:1
Above the ideal 4:1 (9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.