How Many Calories in 1 Bowl of Rice? How to Calculate Personal Calories

How many calories in 1 bowl of rice? This is a question that many women are interested in when monitoring their diet. The answer is that a bowl of rice can contain about 200 calories to 250 calories, depending on the size of the rice bowl or bowl of rice. However, this number is only an average calorie count and can fluctuate depending on the cooking method and type of rice used. To eat nutritious rice, help you stay in shape while still ensuring nutrition, let’s learn more nutritional knowledge in the article below!

How many calories in a bowl of rice? How many calories in 1 bowl of rice?

Rice is an important source of energy in daily meals. According to nutritional information, 1 bowl of white rice (100g) contains about 130 calories, including 28g of carbohydrates, 2.7g of protein, 0.4g of fat, 0.4g of fiber and important minerals such as sodium and potassium. Meanwhile, popular dishes such as broken rice with pork ribs and pork patties have up to 637 calories, and broken rice with pork patties contains more than 590 calories.

In addition to the main ingredients, a bowl of white rice also contains many vitamins (B1, B2, E) and minerals such as iron, zinc, magnesium (Mg), phosphorus (P), calcium (Ca), which help supplement nutrients for the body.

If you are interested in losing weight, consider replacing white rice with brown rice. In 100g of brown rice, there are about 110 calories, 23g of carbohydrates (carbs), 2.6g of protein (protein), 0.9g of fat, 1.8g of fiber and especially no cholesterol. Brown rice is rich in fiber and vitamin B1, which is good for the digestive system and helps maintain weight effectively. Combining brown rice with green vegetables can help regulate energy and reduce cravings.

How to Eat rice without getting fat: Effective weight control

Portion control

Rice is an important source of nutrition, but white rice contains a lot of calories and carbs, which can affect weight. severe if consumed improperly. To control calories and balance your diet, you should eat enough rice to meet your daily energy needs, avoiding excess.

Eat slowly and chew thoroughly

Eat slowly and chew thoroughly to help digestion more effective, creating a feeling of fullness for a longer time, thereby supporting weight control. When chewing rice thoroughly, enzymes in saliva will break down starch better, reducing pressure on the stomach. This helps you absorb nutrients well without eating too much.

Adding green vegetables to the diet

Combining rice with green vegetables is an ideal solution to help control your diet while still ensuring nutrition. Green vegetables contain a lot of fiber, are low in calories, and support the digestive process. You can choose vegetables such as mustard greens, bell peppers, and beans to add flavor without worrying about gaining weight.

Drink water before eating

Drink a cup Water before meals is a tip to help control calories and maintain a feeling of fullness for a long time. Water helps fill the stomach, reducing the need to consume rice and high-carb foods. This is especially useful for those who want to lose weight while still maintaining a healthy diet.

How to calculate BMR index

BMR (Basal Metabolic Rate) is an index that measures metabolic rate, helping to determine the minimum amount of calories needed to maintain weight and effectively control weight.

BMR calculation formula:

• Male: BMR = 66 + (6.2 x weight) + (12.7 x height) – (6.76 x age)
• Female: BMR = 655.1 + (4.35 x weight) + (4.7 x height) – (4.7 x age)

Unit:

• Weight: Pound (1kg = 2.2046 Pound)
• Height: Inch (1 Inch = 2.54 cm)

How to calculate the amount of calories needed

Step 1: Calculate BMR according to the above formula.

Step 2: Determine the activity index:

• Sedentary: 1.2
• Movement light (1-3 days/week): 1,375
• Moderately active (6-7 days/week): 1,725
• Heavy exercise: 1.9

Step 3: Calculate calories to maintain weight:

Only calories Maintenance = BMR x Movement Index

After determining the amount of calories you need to take in, you can adjust your weight loss menu appropriately to reduce calories while still ensuring adequate nutrition.

Effective 7-day weight loss menu

Below is a diet menu to help control weight, ensure proper nutrition and reduce calories.

Day 1: Start gently

• Breakfast:
  • 1 slice of toasted wholemeal bread
  • 1 boiled egg
  • 1 apple
• Lunch:
  • Chicken salad (lettuce, tomato, cucumber, grilled chicken breast)
  • 1 cup carrot juice
• Dinner:
  • Grilled salmon (150g) with steamed vegetables
  • 1 small cup brown rice

Day 2: Protein Boost

• Breakfast:
  • Sugar-free yogurt with berries (strawberries, blueberries)
  • 2 scoops granola
• Lunch:
  • Lean meat vermicelli (vermicelli, lean beef, raw vegetables)
  • 1 orange
• Dinner:
  • Grilled chicken breast with sauteed broccoli and garlic
  • 1 small cup vegetable soup

Day 3: Lots of green vegetables

• Breakfast:
  • Green smoothie (banana, spinach, almond milk)
  • 1 slice of whole wheat bread bran
• Lunch:
  • Tuna salad (tuna, lettuce, green beans, tomatoes, cucumber)
  • 1 cup unsweetened lemonade
• Dinner:
  • Stir-fried tofu with vegetables (tofu, mushrooms, broccoli, carrots)
  • 1 small cup brown rice

Day 4: Fiber supplement

• Breakfast:
  • Oatmeal with chia seeds and raspberries
  • 1 glass of plain milk sugar
• Lunch:
  • Shrimp rolls (shrimp, raw vegetables, rice paper)
  • 1 grapefruit
• Dinner:
  • Grilled lean pork with cabbage steam
  • 1 cup cauliflower

Day 5: Increase energy

• Breakfast:
  • Omelette with wholemeal bread
  • 1 banana
• Lunch:
  • Brown rice with beef stir-fried with onions
  • Mixed Vegetable Salad
• Dinner:
  • Steamed shrimp with boiled water spinach
  • 1 small cup brown rice

Day 6: Reduce starch

• Breakfast:
  • Avocado smoothie with almond milk
  • 1 slice wholemeal bread
• Lunch:
  • Sour fish soup (not greasy)
  • 1 small plate of stir-fried water spinach with garlic
• Dinner:
  • Honey-grilled chicken with steamed vegetables
  • 1 apple

Day 7: Gentle relaxation day

• Breakfast:
  • Unsweetened yogurt with berries and nuts
  • 1 slice wholemeal bread
• Lunch:
  • Shrimp salad with lettuce, tomato and avocado
  • 1 orange
• Dinner:
  • Steamed fish with boiled vegetables
  • 1 small cup of brown rice

Notes when applying weight loss menu

Combining exercise: In addition to the 7-day menu, you should maintain exercise to increase weight loss effectiveness weight.

Drink enough water: Make sure to drink 2-3 liters of water/day to support metabolism.

Adjust the menu: You can change foods according to your preferences but still ensure enough protein, fiber and vitamins.

Avoid processed foods: Limit fast foods and sugary drinks to optimize weight loss results.

Answers to questions about eating rice and losing weight

How many calories does a 100g bowl of rice contain?

Do you know how many calories a bowl of rice contains? On average, 100g of white rice provides about 130 calories, and also contains important nutrients such as fat (0.3g), carbohydrates (28.2g), protein (2.7g) and essential minerals such as potassium (35mg), calcium (10mg), sodium (15mg). Thanks to this nutritional value, white rice has become a familiar part of the daily diet.

Does eating white rice make you gain weight?

Does eating white rice make you fat? The answer is yes, if consumed in excess, white rice contains a lot of starch, which easily increases the amount of calories consumed, leading to weight gain. You should not completely eliminate white rice, but just adjust the portion appropriately to both ensure nutrition and effectively control weight.

Should eat rice Brown rice or white rice to lose weight?

Brown rice is an ideal choice for people who want to lose weight. This is a food that is easy to find, cheap and easy to preserve. In addition, brown rice helps to feel full longer thanks to its high fiber content, helping to reduce cravings and effectively support weight control When planning to lose weight, consider replacing white rice with brown rice for health benefits.

Scorched rice, fried rice Does it support weight loss?

Scorched rice and fried rice often contain a lot of fat, starch and are high in calories. These dishes can increase calorie consumption, cause fat accumulation and affect weight controlIf you are in the process of losing weight, it is best to limit or eliminate burnt rice and fried rice from your daily menu to achieve optimal results.