Most people eat rice or at least have tried it once. It is one of those grains that have been present since ancient times.

Its popularity can be compared with the number of rice dishes. The variety of rice preparations ranges from salty, and sugary to drinks and alcoholic beverages.

However, when it comes to making diets for losing weight, uncertainties arise around eating rice on a daily basis.

It is so easy to cook, delicious, and pairs perfectly with just about any ingredient, that there’s no way it would work in weight loss regimens as well.

Rice in diets

The good news is that rice is an ally for your diet. Most types of rice contain nutrients that help support a healthy diet. In addition, it is a satiating ingredient that makes you feel full for longer, which reduces the risk of going off the diet.

This fact does not mean that you can eat rice when you want and how you want. Like any other ingredient in the eating plan, the rice must be treated with care, giving it the proper cooking process and pairing it with equally nutritious ingredients.

This way you make sure you are using rice wisely to lose weight while enjoying delicious dishes.

White rice’s nutritional value

Reducing excess calories and fats is the main focus when trying to lose weight. Rice can help you with that since calories in white rice are very low, and it is fat-free. These calories represent 88% carbs, 1% is from fat, and 7.2% from protein.

White rice is a good source of carbohydrates and several nutrients. Besides, it is cholesterol-free, sodium-free, sugar-free, and gluten-free.

A cup of cooked white rice contains:

  • Calories: 242
  • Fat: 0.4 g
  • Sodium: 0 mg
  • Carbohydrates: 53.4 g
  • Fibre: 0.6 g
  • Sugars: 0 g
  • Protein: 4.4 g
  • Manganese:0.7 mg
  • Iron: 2.7 mg
  • Thiamin: 0.3 mg

What does it mean?

In a few words, it means you can use white rice in your weight-loss regime without any worries.

White rice improves metabolism, which accelerates the weight loss process. Besides, it also helps increase nutritional levels with positive results in your health.

Make it healthier

Once again, eating white rice is not enough; the manner it is prepared plays an essential role in your diet.

The first thing you must do is check the portions. Try to eat small portions each time.

In addition, pay attention not to pair rice with other ingredients packed with extra carbohydrates or fats.

The healthier way of cooking rice is by boiling, steaming or baking. These methods discard the carbohydrate content of rice. Do not use frying or stir-frying (even with low-fat oil, cooking spray, or any of these options).

If you want to include meat, prefer lean meats like skinless chicken, fish, shrimp, or seafood.

Try these two low-calorie nutritious recipes

Yoghurt rice (Indian curd rice)

Ingredients (4 servings):

  • 2 cups of cooked long-grain rice (basmati or jasmine).
  • 1 ¾ cups of whole-milk plain dahi or yoghurt.
  • ½ teaspoon of kosher salt.
  • ¾ cup of pomegranate arils.
  • ¾ teaspoon of black mustard seeds.
  • ¼ teaspoon of asafoetida powder.
  • 1 diced green chilli.
  • 5 fresh curry leaves.
  • 1 tablespoon white gram lentils.
  • 2 tablespoons of canola oil.
  • Roasted curry leaves for garnish.


  1. Mix rice, dahi or yoghurt, and salt in a bowl. Set aside.
  2. Add pomegranate arils and stir.
  3. In another bowl, combine mustard seeds and asafoetida powder. Reserve.
  4. Mix chile and curry leaves in a different bowl. Set aside.
  5. In a skillet, heat canola oil at medium-low temperature.
  6. Add white gram lentils and give a quick stirring.
  7. Reduce heat and incorporate the mixture of mustard seeds and asafoetida powder, chilli and curry leaves.
  8. Cook for 1 minute.
  9. Add this paste to the rice and stir with a wooden spoon.
  10. Serve with roasted curry leaves at the top.

Nutrition facts (1/2 cup):

  • Calories: 199.
  • Fat: 8 g.
  • Cholesterol: 9 mg.
  • Sodium: 196 mg.
  • Carbohydrates: 27 g.
  • Dietary fibre: 2 g.
  • Protein: 5 g.
  • Sugars: 7 g.
  • Niacin equivalents: 2 mg.
  • Saturated fat: 2 g
  • Vitamin A: 39 IU.
  • Potassium: 235 mg.

Healthy Mexican rice

Ingredients (4 servings):

  • 2 tablespoons of canola oil.
  • 1 cup long-grain white rice.
  • ½ cup of chopped onion.
  • 1 tablespoon of minced garlic.
  • ¼ teaspoon of salt.
  • 1 can of tomato sauce.
  • 1 1/2 cups of reduced-sodium chicken broth.
  • 1/2 cup of frozen mixed vegetables.
  • Lime wedges for garnish.


  1. In a saucepan, pour canola oil and heat at medium temperature.
  2. Add rice and cook for 5 minutes. Stir constantly. Make sure rice is covered with oil.
  3. Incorporate onion, garlic, and salt. Mix and cook for 5 more minutes.
  4. Add tomato sauce and chicken broth and stir.
  5. Reduce heat, cover and simmer for 15 minutes.
  6. Uncover and add frozen mixed vegetables. Cook for 2 minutes.
  7. Serve with lime wedges.

Nutrition Facts (2/3 cup):

  • Calories: 193.
  • Protein: 4.4 g.
  • Carbohydrates: 32.2 g.
  • Dietary fibre: 1.6 g.
  • Sugars: 2.1 g.
  • Fat: 5.1 g.
  • Saturated fat: 0.4 g.
  • Vitamin A: 701.6 IU
  • Vitamin C: 5.4 mg.
  • Folate: 103 mcg.
  • Calcium: 23.3 mg.
  • Iron: 1.7 mg
  • Magnesium: 21.9 mg.
  • Potassium: 244.4 mg.
  • Sodium: 421.4 mg
  • Thiamin: 0.2 mg.

Write Review