Know what’s on your plate

Grain rice

Calories & nutrition facts

with grains, purchased par-cooked or instant, cooked

162
calorieskcal per 100 g
Protein4 g
Carbs31 g
Fat2 g

Nutrition facts

Per 100 g% DV
  • Calories 162 kcal —
  • Protein 4 g 8%
  • Carbohydrate 31 g 11%
  • Fat 2 g 3%
  • Saturated fat 0.3 g 2%
  • Fibre 1.8 g 6%
  • Sugars 0.4 g —

Questions about Grain rice

How much uncooked rice should you allow per person?

Allow about 75 g per adult for a main meal, or 50–60 g if you’re serving it as a side. Measure it dry, before cooking.

Which rice should you choose for fluffy grains or rice pudding?

Long-grain rice, such as basmati, cooks into separate grains and suits curries and pilau. For creamy rice pudding, choose short-grain pudding rice, which releases more starch.

Should you rinse rice before cooking it?

For fluffy long-grain rice, rinse it in a sieve under cold water until the water runs mostly clear; this washes off loose surface starch. It’s not necessary for rice pudding, where that starch helps make the dish creamy.

How should you store leftover cooked rice?

Cool it quickly, ideally within an hour, then refrigerate it. The Food Standards Agency advises using refrigerated rice within 24 hours and reheating it only once, until steaming hot throughout.

How do you keep uncooked rice fresh?

Keep it in a sealed container in a cool, dry cupboard, away from steam and damp. Once opened, a well-sealed container helps protect the grains from moisture and pantry pests.

What do people in the UK make with rice?

Serve basmati with a curry or use it in pilau; long-grain rice is also a classic choice for kedgeree. Short-grain pudding rice is used for the slow-baked rice pudding often served with jam.

What can you use instead of rice as a side dish?

Couscous cooks quickly and works well alongside a tagine or stew; bulgur wheat is another good option with grilled meat or vegetables. Both have a different texture from rice, so they’re less suitable in dishes such as rice pudding or kedgeree.

Source: ausnut F009858 · per 100 g · carbohydrate per EU label, fibre excluded