A standard cup of cooked white rice (about 158-160 grams) typically contains around 200 calories. This caloric content can vary slightly based on the type of rice and cooking method, but it provides a reliable estimate. White rice is a staple food for many cultures and serves as a primary source of carbohydrates, making it an important energy provider in diets worldwide. The primary macronutrient in white rice is carbohydrates, with one cup containing roughly 45 grams of carbs. It provides minimal protein, about 4 grams, and almost no fat, usually less than 1 gram. White rice is not inherently rich in fiber, containing only around 0.5-1 gram per cup, which makes it less filling and less beneficial for digestive health compared to its whole-grain counterpart, brown rice. Despite being stripped of its bran and germ during processing, white rice is often enriched with nutrients like iron and B vitamins (thiamine, niacin, and folic acid) to replenish some of its nutritional value. This fortification helps contribute to its role in supporting energy metabolism and red blood cell production. However, because white rice has a relatively high glycemic index (GI), it can cause quick spikes in blood sugar levels. For individuals managing diabetes or those sensitive to blood sugar fluctuations, pairing white rice with high-fiber vegetables, lean proteins, or healthy fats can slow the absorption of glucose and provide a more balanced meal. White rice can be enjoyed healthily as part of a varied diet. For extra nutrition and to boost satiety, consider adding vegetables, herbs, or spices, or swapping some portions with brown rice or other whole grains that have more fiber and micronutrients. This approach keeps meals enjoyable and nutritionally diverse.