White Long-Grain Parboiled Rice (Unenriched, Cooked)
White long-grain parboiled rice is a versatile and nutritious food component widely used in various cuisines. This rice variety has undergone a process of partial boiling in the husk, which helps retain a good amount of nutrients. When cooked, it has a light and fluffy texture, making it an ideal choice for a range of dishes like pilafs, stir-fries, and side dishes.
Nutritional Information (per 100g cooked):
| Nutrient | Amount |
|---|---|
| Energy | 123 kcal |
| Protein | 2.91 g |
| Total Fat | 0.37 g |
| Saturated Fat | 0.074 g |
| Carbohydrates | 26.05 g |
| Dietary Fiber | 0.9 g |
| Sugars | 0.11 g |
| Calcium | 19.0 mg |
| Iron | 0.24 mg |
| Magnesium | 9.0 mg |
| Phosphorus | 55.0 mg |
| Potassium | 56.0 mg |
| Sodium | 2.0 mg |
| Zinc | 0.37 mg |
| Copper | 0.07 mcg |
| Manganese | 0.354 mg |
| Selenium | 9.3 mcg |
| Vitamin C | 0.0 mg |
| Thiamine (Vitamin B1) | 0.074 mg |
| Riboflavin (Vitamin B2) | 0.019 mg |
| Niacin (Vitamin B3) | 2.309 mg |
| Vitamin B6 | 0.156 mg |
| Folate | 3.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.01 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits and Nutritional Insights
1. Energy Source:
White long-grain parboiled rice provides a moderate energy content of 123 kcal per 100 grams, making it an excellent choice for individuals looking to maintain a balanced diet.
2. Rich in Carbohydrates:
With 26.05 grams of carbohydrates, this rice variety is an excellent source of energy, ideal for fueling daily activities. Carbohydrates are a key macronutrient that the body uses to produce energy.
3. Protein-Packed:
This rice contains 2.91 grams of protein per 100 grams, offering a modest amount of this essential nutrient to support muscle repair and growth.
4. Dietary Fiber:
With 0.9 grams of dietary fiber, this rice contributes to digestive health and helps in regulating blood sugar levels, making it a good option for those managing their glucose intake.
5. Micronutrients:
White long-grain parboiled rice contains small amounts of essential minerals like calcium, iron, magnesium, and phosphorus, all of which play important roles in maintaining bone health, energy production, and oxygen transport.
6. B Vitamins:
This rice provides a range of B vitamins, including thiamine (B1), riboflavin (B2), niacin (B3), and vitamin B6, which are essential for energy metabolism, cognitive function, and overall health.
7. Antioxidant Properties:
Manganese, zinc, and selenium, found in this rice, are powerful antioxidants that help protect the body from oxidative stress and support immune function.
Allergen Information
White long-grain parboiled rice is naturally gluten-free and contains no common allergens, making it a suitable option for individuals with gluten intolerance or those following a gluten-free diet.
Dietary Preferences
This rice is ideal for a variety of dietary preferences, including:
- Gluten-Free: Safe for those with gluten sensitivity or celiac disease.
- Vegetarian & Vegan-Friendly: A suitable addition to plant-based meals.
- Low in Fat & Cholesterol-Free: A healthy choice for those looking to manage their fat intake.
- Diabetic-Friendly: Its moderate glycemic index makes it a good choice for people managing blood sugar levels (though portion control is advised).
Cooking Tips & Usage
White long-grain parboiled rice can be used in a variety of ways. Itβs perfect as a base for stir-fries, pilafs, or as a simple side dish to accompany meats, vegetables, and sauces. The rice is easy to cook and absorbs flavors well, making it a versatile ingredient in your kitchen.
For optimal cooking, rinse the rice before cooking to remove any excess starch, which can make the rice sticky. Use a 1:2 ratio of rice to water, and cook it until tender, which usually takes about 20 minutes. You can also enhance the flavor by adding spices or broth during the cooking process.
Conclusion
White long-grain parboiled rice is a nutritious and versatile ingredient that provides a solid foundation for a variety of meals. With its modest protein content, carbohydrate richness, and beneficial micronutrients, itβs a great option for those seeking a balanced diet. Whether you’re preparing a family meal or a sophisticated dish, this rice is sure to meet your culinary needs while offering essential nutritional benefits.
