Rice, white, steamed, Chinese restaurant has 151 kcal per 100 g cooked. Rice roughly triples in weight during cooking, so always log the cooked weight to avoid a 2–3× calorie error. White rice has minimal fiber, so the label calories closely match what your body absorbs. Weigh your portion once to calibrate your usual serving.
How should I track Rice, white, steamed, Chinese restaurant?
The key to tracking Rice, white, steamed, Chinese restaurant 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.