Does rice contain protein?

In this brief guide, we are going to answer the question “does rice contain protein” with an in-depth analysis of whether or not the rice contains protein. Moreover, we are going to discuss the nutritional profile of enriched white and brown rice along with the differences between the two.

So without much ado, let’s dive in and figure out more about it.

Does rice contain protein?

Yes, the rice does contain a certain amount of protein present in it. But the protein present in the rice is the incomplete protein as it does not contain all the nine essential amino acids that are required for the proper functioning and the nourishment of the body. Therefore it is recommended to pair the rice with some other protein source like lentils, beans, or meat so that the body can get all the essential amino acids.

You can read about the essential amino acids here.

What is the nutritional profile of white rice?

A cup of cooked enriched white rice weighing about 186 grams provides 242 calories. It contains 4.43 grams of protein, 0.39 grams of fat, and 53.2 grams of carbohydrates. Moreover, it also provides 0.56 grams of dietary fiber. Moreover cooked enriched white rice also contains a number of different micronutrients in its formulation.

Iron

A cup of cooked enriched white rice contains about 2.8 mg of iron.

Thiamin

A cup of cooked enriched white rice contains about 0.3 mg of thiamin.

Niacin

A cup of cooked enriched white rice contains about  3.4 mg of niacin.

Vitamin B6

A cup of cooked enriched white rice contains about 0.1 mg of vitamin B6.

Folate

A cup of cooked enriched white rice contains about 108 mg of folate.

Phosphorus

A cup of cooked enriched white rice contains about 68.8 mg of phosphorus.

Magnesium

A cup of cooked enriched white rice contains about 24.2 mg of magnesium.

Zinc

A cup of cooked enriched white rice contains about 0.8 mg of zinc.

Selenium

A cup of cooked enriched white rice contains about 14 mcg of selenium.

Copper

A cup of cooked enriched white rice contains about 0.1 mg of copper.

Manganese 

A cup of cooked enriched white rice contains about 0.7 mg of manganese.

What is the nutritional profile of brown rice?

A cup of cooked brown rice weighing about 202 grams provides 248 calories. It contains 5.54 grams of protein, 1.96 grams of fat, and 51.7 grams of carbohydrates. Moreover, it also provides 3.23 grams of dietary fiber. Moreover cooked brown rice also contains a number of different micronutrients in its formulation.

Iron

A cup of cooked brown rice contains about 1.1 mg of iron.

Thiamin

A cup of cooked brown rice contains about 0.4 mg of thiamin.

Niacin

A cup of cooked brown rice contains about  5.2 mg of niacin.

Vitamin B6

A cup of cooked brown rice contains about 0.3 mg of vitamin B6.

Folate

A cup of cooked brown rice contains about 18.2 mg of folate.

Phosphorus

A cup of cooked brown rice contains about 208 mg of phosphorus.

Magnesium

A cup of cooked brown rice contains about 78.8 mg of magnesium.

Zinc

A cup of cooked brown rice contains about 1.4 mg of zinc.

Selenium

A cup of cooked brown rice contains about 11.7 mcg of selenium.

Copper

A cup of cooked brown rice contains about 0.2 mg of copper.

Manganese 

A cup of cooked brown rice contains about 2 mg of manganese.

What is the difference between white and brown rice?

The white rice is the one that is devoid of the bran and germ part, it is the polished and processed variant of the rice. On the other hand, brown rice is the whole grain with all the bran and germ parts still present.

Due to the removal of the bran and germ portion, if on one hand the shelf life and the cooking quality of the white rice increase but on the other hand its nutritional value decreases, therefore, many manufacturers fortify the white rich with certain nutrients. On the other hand, brown rice is an intact whole grain therefore it contains all the nutrients like dietary fiber, antioxidants, vitamins, and minerals. Moreover, as the germ and bran part is still present in the brown rice therefore it significantly contains more dietary fiber as compared to the white rice.

While talking about the glycemic index then the glycemic index of the brown rice is lower as compared to the white rice, therefore brown rice is better for the diabetics as compared to the white rice. 

Conclusion

In this brief guide, we answered the question “does rice contain protein” with an in-depth analysis of whether or not the rice contains protein. Moreover, we discussed the nutritional profile of enriched white and brown rice along with the differences between the two.

Citations

https://www.medicalnewstoday.com/articles/319797

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Mahnoor Asghar is a Clinical Nutritionist with a bachelor's degree in Nutrition and Dietetics. She is compassionate and dedicated to playing her part in the well-being of the masses. She wants to play a fruitful role in creating nutrition and health-related awareness among the general public. Additionally, she has a keen eye for detail and loves to create content related to food, nutrition, health, and wellness.

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