How many grams of rice per person?

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Have you ever wondered how many grams of rice per person makes sense to cook? We have, and we have a good answer. But first, let’s talk about rice.

Rice is one of the world’s most important crops and a key component of the diet for most of the world’s population, especially in Asia. It’s a grain that comes from the grass family (Poaceae L.) and is grown worldwide, mainly in tropical and subtropical regions. Rice grains are the seeds of the rice plant (Oryza sativa L.).

There are several varieties of rice that differ in size, shape, color, aroma, and texture. The main categories of rice include white rice, brown rice, wild rice, basmati rice, and jasmine.

• White rice: This is hulled and polished rice grain from which the husk, bran, and germ have been removed. This reduces the nutritional value of the rice but improves its taste and texture.
• Brown rice: This is rice grain that has retained its outer layer (bran and germ). It’s more nutritious than white rice as it contains more fiber, vitamins, and minerals.
• Wild rice: This is rice grain in its natural form that hasn’t been processed or polished. It’s darker and has a nutty flavor.
• Basmati and jasmine: These are aromatic rice varieties with distinctive fragrances and flavors contributed by various volatile compounds.

Rice is an important source of carbohydrates in the diet, relatively low in calories and gluten-free, making it suitable for people who are sensitive to gluten. It’s used in numerous culinary traditions around the world and serves as the base for various dishes such as risottos, soups, sushi, fried rice, desserts, and more.

So how many Grams of Rice per Person?

The recommended amount of rice per person depends on various factors such as age, gender, physical activity, and dietary needs. Generally, 60 to 90 grams of dry rice per person per meal is recommended.

This means that 1 cup of dry rice (approximately 180 grams) will be sufficient for two to three people. Of course, the amount can be adjusted to individual needs and taste.

What Nutrients Does White Rice Contain?

Cooked white rice has moderate energy value and contains several key nutrients that are important for body function:

1. Carbohydrates:
   • The main source of energy. White rice is rich in carbohydrates, which represent the basic fuel source for the body.
2. Proteins:
   • Essential for cell growth and repair, muscle building, and hormone production. White rice contains some protein, but it’s not as rich in protein as other protein foods.
3. Fats:
   • Contains minimal amounts of fat, mainly saturated fats.
4. Fiber:
   • White rice is refined, so it contains very little fiber. Fiber is important for digestion, gut health, and blood sugar control.
5. Vitamins and minerals:
   • White rice contains some vitamins and minerals, but less than brown or wild rice. It contains B vitamins, mainly thiamine and niacin, and minerals such as magnesium and selenium.
6. Calories:
   • White rice has moderate caloric value, placing it among foods of medium energy value.

It’s important to note that white rice loses some nutrients due to processing, which can be found in brown or wild rice.

Approximate Nutritional Value of one Cup of Cooked White Rice:

• Energy value: Approximately 242 kilocalories (kcal)
• Protein: Approximately 4.2 grams
• Fat: Approximately 0.4 grams
• Carbohydrates: Approximately 53.2 grams
• Fiber: Approximately 0.6 grams
• Sugar: Approximately 0.1 grams
• Salt: Approximately 4 milligrams

Tips for the Best Cooked Rice

When cooking white rice, it’s important to follow several key steps and tips:

1. Washing rice:
   • Before cooking, rinse the rice under cold running water to remove excess starch that causes the rice to stick together.
2. Water to rice ratio:
   • For most white rice varieties, the usual ratio is 1 part rice to 2 parts water.
3. Soaking (optional):
   • Some people soak rice before cooking to speed up cooking time and improve its texture.
4. Cooking:
   • Bring water and rice to a boil, then reduce heat and cook covered until the rice absorbs all the water and becomes tender. This usually takes 15-20 minutes.
5. Stirring:
   • Don’t stir the rice too much during cooking, as this makes it clumpy and sticky.
6. Resting after cooking:
   • After cooking, cover the rice and let it rest for about 5-10 minutes.
7. Salt and seasonings:
   • Add salt and seasonings to taste. You can also add butter, oil, and other flavors that will enhance the rice’s taste.
8. Watch the cooking time:
   • Overcooked rice really isn’t good.

With these tips, you’ll prepare excellent cooked white rice.