Parboiled rice has 123 kcal per 100 g cooked. The steam-pressure process drives nutrients from the bran into the endosperm before milling. This gives parboiled rice a firmer texture and slightly lower glycemic response than regular white rice. Weigh cooked portions – parboiled grains absorb less water than regular rice, so the raw-to-cooked ratio is closer to 1:2.5.
How should I track Parboiled white rice (long-grain, cooked, enriched)?
Parboiled white rice (long-grain, cooked, enriched) is a good source of iron. The key to tracking Parboiled white rice (long-grain, cooked, enriched) is knowing whether you are logging dry or cooked weight. Grains absorb 2–3 times their weight in water during cooking, so 80 g of dry rice becomes about 200 g cooked. Mixing up dry and cooked values can throw your calorie count off by 200–300%. A meta-analysis (Reynolds et al., Lancet 2019) linked higher whole grain intake to reduced mortality — but only accurate tracking captures the real intake. Weigh on a kitchen scale before cooking and use the matching nutrition values.