1 chén cơm bao nhiêu calo? Ăn cơm có mập không?

When it comes to weight loss, the first thing we always think of is to start cutting rice in our daily menu. White rice is considered the “culprit” of weight gain, but is this true? To answer this question, you need to know How many calories in 1 cup (bowl) of rice.

How many calories in 1 cup of white rice?

We need to know the specific amount of calories loaded into the body each day to function and work effectively. Moreover, white rice is a common food in daily meals, so how many calories a bowl of rice contains is also something that needs to be clarified. According to nutrition experts, in 100g of white rice will have the following calories:

• Calories: 130
• Fat: 0.37g
• Fiber: 0.9g
• Protein: 2.7g
• Calcium: 10mg
• Carbs: 28.2g

About how many calories in 1 cup of rice, depending on the type of rice, there will be different calories. Because each type of rice contains its own source of nutrients. Normally 1 bowl of rice will have 135 calories.

In addition, white rice is also a sodium-free food. Therefore, eating white rice will help you regulate your blood pressure. So, for those who want to lose weight, should they eat white rice every day?

Does eating rice make you fat?

How many calories are in 1 cup of white rice? Does eating rice make you fat? The answer depends on many different factors. According to many studies, what makes white rice less beneficial for weight loss is that most of the fiber is removed from the white rice grain during the refining process. In addition, white rice is high in refined carbs, which provide little nutritional value and may contribute to diabetes and obesity in adults.

On the other hand, diets rich in whole grains such as brown rice have been shown to be more effective in promoting weight loss and maintaining a healthy body weight. Then you should also know how many calories in 1 bowl of brown rice?

>>> Read more: SHOULD LOSS WEIGHT EAT RICE? READ NOW FOR EFFECTIVE WEIGHT LOSS

How many calories are in other types of rice?

1. How many calories in 1 bowl of brown rice?

White rice usually contains more calories than brown rice. Brown rice is also a healthier choice because it’s rich in fiber, magnesium, and zinc. The milling process to get white rice has removed the germ, bran, fiber, important vitamins and minerals. And brown rice still retains the full source of vitamins and minerals, so it is very suitable for people on a diet to lose fat.

Calorie and nutritional composition in 100g of brown rice will be:

• Calories: 111
• Fat: 0.89g
• Fiber: 1.8g
• Protein: 2.5g
• Calcium: 10mg
• Carbs: 22g

The American Heart Association recommends choosing brown rice because:

• It’s a good source of fiber. Fiber is essential to the diet and offers many benefits, such as improved digestion.

• Improve your cholesterol levels. When you lower your cholesterol, you also reduce your risk of heart disease, stroke, and obesity.

• Brown rice helps you feel full. You don’t need to take in more calories, eat less and support weight management.

• Many nutrients. Brown rice contains many essential vitamins and minerals for the immune system, thyroid function, and other essential bodily functions.

2. How many calories in 1 cup of sticky rice?

Sticky rice is cooked from glutinous rice, which is also quite popular in Vietnamese meals. Do you know how many calories in 1 cup of sticky rice?

Nutritional ingredients in 1 cup of 100g glutinous rice will be:

• Calories: 97
• Fat: 0.19g
• Fiber: 1g
• Protein: 2.02g
• Carbs: 21.09g

Although glutinous rice is also rich in protein, fiber and zinc, it is high in amylopectin starch, which has a high GI. It can cause blood sugar to spike, making it unsuitable for weight loss.

3. How many calories in 1 cup of fried rice?

Besides wondering how many calories in 1 cup of rice, many people do not know how many calories in 1 cup of fried rice? Fried rice (fried rice) is also a very popular dish. People often roast rice with vegetables, eggs, pork, chicken or beef.

However, how many calories in 1 cup of fried rice depends on the ingredients used. The following is an estimate of the calories in fried rice varieties.

Beef fried rice (198g) contains:

• Calories: 352
• Protein: 16g
• Carbs: 55g
• Fat: 8g

Shrimp fried rice (198g) contains:

• Calories: 329
• Protein: 13g
• Carbs: 55g
• Fat: 6g

Pork fried rice (198g) contains:

• Calories: 354
• Protein: 15g
• Carbs: 55g
• Fat: 8g

Chicken fried rice (198g) contains:

• Calories: 343
• Protein: 14g
• Carbs: 55g
• Fat: 7g

1 cup of fried rice contains quite a lot of calories, so the way to reduce calories is to use less oil, choose lean meat and eat as many vegetables as possible.

4. How many calories in 1 cup of broken rice?

Broken rice is a specialty of the people of the South. In addition to finding out how many calories a bowl of white rice contains, many people have similar questions about broken rice. Normally, a traditional plate of broken rice will include: ribs, skin, eggs, broken rice, cucumber and tomato. With such a full serving, the calories will be 767 calories.

So how many calories in a plate of broken rice with ribs and eggs? According to nutritionists, calories are about 527 calories. With a high calorie and fat index, broken rice is clearly not the best weight loss option.

5. How many calories in 1 bowl of egg fried rice?

How many calories in 1 cup of egg fried rice? There are about 249 calories in 1 serving of egg fried rice. Other nutrition facts include: fat 10.3g, carbs 30.07g and protein 8.52g. When making this rice dish, use less oil and add vegetables to add fiber and reduce calories.

>>> Read more: WEIGHT LOSS MENU WITH WHITE RICE FOR STRONG WEIGHT, BEAUTIFUL SIZE

7 day weight loss diet

Knowing how many calories a bowl of white rice contains will help you plan your eating more scientifically. Of course, for dieters, eating rice every day is not a good thing because rice is rich in starch. You can cleverly combine with other foods through the 7-day weight loss menu below.

Day 1

• Breakfast: green smoothie (made with 1/2 banana + 1/2 cup mango + 1 cup kale + 1/2 cup low-fat Greek yogurt + 1/2 small avocado + 1/2 cup fat-free milk).

• Morning snack: 1 apple.

• Lunch: 2 bowls of vegetable soup.

• Afternoon snack: 1 bowl of carrots and peas.

• Dinner: 1 serving of salmon + 1 bowl of steamed carrots + 1 bowl of steamed broccoli + 2 tablespoons of teriyaki sauce + 1 teaspoon of sesame seeds.

Day 2

• Breakfast: berry smoothie (made with 1/2 banana + 1 cup strawberries + 1/2 cup plain, low-fat Greek yogurt + 1/2 cup fat-free milk).

• Morning snack: 1 banana.

• Lunch: 2 bowls of vegetable soup.

• Afternoon snack: 1 bowl of broccoli & cauliflower.

• Dinner: 1 portion grilled chicken + 1/2 cup roasted sweet potatoes + 1 bowl grilled Brussels sprouts + 1 tablespoon olive oil.

>>> Read more: 5 WAYS TO MAKE SUPER EFFICIENT WEIGHT LOSSING BANANA Smoothie

Day 3

• Breakfast: green smoothie (made with 1/2 banana + 1/2 cup mango + 1 cup kale + 1/2 cup low-fat Greek yogurt + 1/2 small avocado + 1/2 cup fat-free milk).

• Morning snack: 1 cup blueberries.

• Lunch: 1 portion grilled chicken + 1/2 cup cooked quinoa + 1 bowl cherry tomatoes & chopped cucumber + 2 tablespoons feta cheese + 1 tablespoon vinegar.

• Afternoon snack: 1 bowl of carrots and peas.

• Dinner: 1 serving of mahi-mahi + 1 bowl of steamed carrots + 1 bowl of steamed broccoli + 2 tablespoons of teriyaki sauce + 1 teaspoon of sesame seeds.

>>> Read more: RECIPES FOR WEIGHT LOSS 7 Avocado Smoothies at Home

4th

• Breakfast: Overnight Oats with Blueberries (made with 1/2 cup oats + 1 tablespoon chia seeds + 1/2 cup fat-free milk + 1/2 cup low-fat Greek yogurt + 1/2 cup blueberries) ).

• Morning snack: 1 banana.

• Lunch: 1 serving of tuna + 2 bowls of mixed vegetables + 1 bowl of cherry tomatoes & chopped cucumber + 1 tablespoon of vinegar.

• Afternoon snack: 1 bowl broccoli & cauliflower + 2 tablespoons tzatziki.

• Dinner: 1 portion grilled chicken + 1/2 cup roasted sweet potatoes + 1 bowl grilled Brussels sprouts + 1 tablespoon olive oil.

Day 5

• Breakfast: Overnight Oats with Blueberries (made with 1/2 cup oats + 1 tablespoon chia seeds + 1/2 cup fat-free milk + 1/2 cup low-fat Greek yogurt + 1/2 cup blueberries) ).

• Morning snack: 1 apple.

• Lunch: 1 portion lean turkey + 1/4 avocado + 1 whole-wheat tortillas + 1 bowl of mixed greens.

• Afternoon snack: 1 bowl of steamed carrots and peas.

• Dinner: 1 portion shrimp + 1 bowl steamed carrots + 1 bowl steamed broccoli + 1/2 cup cooked brown rice + 2 tablespoons teriyaki sauce + 1 teaspoon sesame seeds.

>>> Read more: 9 Ways to Cook Oats to Lose Weight EASY, NOT BORN

6th

• Breakfast: 2 slices whole-wheat toast + 2 hard-boiled eggs + sauce (optional).

• Morning snack: 1 cup blueberries.

• Lunch: 1 part smoked salmon + 1/4 avocado + 1 whole grain tortilla + 1 cup mixed greens.

• Afternoon snack: 1 bowl broccoli & cauliflower + 2 tablespoons tzatziki.

• Dinner: 1 serving of lean meat + 1 bowl of roasted sweet potatoes + 1 bowl of grilled Brussels sprouts + 1 tablespoon olive oil.

>>> Read more: WEIGHT LOSS MENU IN 7 DAYS WITH POTATO, EGGS, BANANA

7th

• Breakfast: 1 hard-boiled egg + 1/2 bowl of black beans + 1 whole-wheat tortilla.

• Morning snack: 1 apple.

• Lunch: 1 grilled chicken breast + 1/4 avocado + 2 slices of wholemeal bread + 1 bowl of mixed greens.

• Afternoon snack: 1 bowl of steamed carrots and peas.

• Have dinner: Anything you want!

How to eat rice to lose weight and a few notes

Surely you already know how many calories in 1 cup of white rice. From there, it is possible to calculate the total calories loaded into the meal to help the body stay balanced and healthy. And if you want to use rice in your diet, then apply some of the following ways.

1. Should you eat white rice or brown rice?

Replace white rice with brown rice or whole grains as they are high in essential fiber, which speeds up metabolism and aids weight loss. Do you know how many calories in 1 bowl of brown rice? Brown rice has about 111 calories per 100g.

>>> Read more: 4 WAYS TO LOSE WEIGHT WITH BROWN RICE AND WEIGHT LOSS MENU 1 WEEK

2. How much rice to eat a day to lose weight?

If you’re trying to lose weight, chances are you’ll need about 1,500 calories per day. That means the amount of rice you consume in one meal accounts for one-third of the total calories you should consume in the whole day.

3. How to cook rice to lose weight

How many calories in a bowl of rice depends on how it is cooked: If you want to lose weight, you should avoid eating fried rice. Vegetable oils and butter are high-calorie foods. In fact, you will not gain weight when eating rice in a reasonable amount and without cooking with fat.

4. Increase green vegetables

An important way to lose weight with rice is to combine it with green vegetables. Eating lots of vegetables will help you absorb a large amount of fiber to clean the digestive system and aid in weight loss. Suitable vegetables are broccoli, beans and others.

5. Protein Supplement

Although you know how many calories a bowl of rice contains, do not forget to add protein to a scientific diet. Lean protein like chicken can support your weight loss goals.

6. Exercise regularly

Diet is only one part of a weight loss plan. To get the best results, you must combine exercise to burn more fat. Always remember to drink enough 2 liters of water / day and get enough sleep to ensure health.

You can also talk to your doctor or dietitian to find out the best way to lose weight, especially if you have diabetes, heart disease, or a high body mass index (BMI).

Hope the above information has helped you to have more knowledge about How many calories in 1 cup of rice? Eating the right combination, at the right time, with controlled portions is important if you want to maintain your health and weight.

Fashion magazine Harper’s Bazaar Vietnam