Does Rice Make You Fat? Some Facts That Might Make You Surprised

Rice is one of the most common cereal grains that we mostly have in daily meals. It’s a rich source of carbohydrates as well fiber and vitamin B. This makes some people believe that rice causes weight gain, and some reject it. So, does rice make you fat? Should we have rice in the weight loss diet? We will find out in this post.

does rice make you fat

How Many Calories in a Cup of Rice?

If you’re on a weight loss diet, it’s necessary to count the calorie intake in each meal. There are different varieties of rice, and the top four common types are white rice, brown rice, basmati rice and wild rice.

One cup of cooked white rice contains about 205 calories, while the same amount of cooked brown rice has 216 calories. Additionally, since brown rice contains more vitamins and fiber than white rice, it makes you feel full longer and helps you eat less. As a result, if you consider adding an ingredient to your daily diet, brown rice should be taken into account.

You might not have heard about basmati rice. It’s the traditional rice of India with a special aroma, slender-grained and long shape. Nowadays, it’s typically consumed worldwide. In a cup of cooked basmati rice, there are about 260 calories.

Wild rice (also known as aquatic grass) contains low-fat complex fiber. In a cup of cooked wild rice, there are about 166 calories, including 35g of carbohydrate,  0.6g of fat, 3g of fiber and no cholesterol.

Note: The calorie amount in rice can be changed by the way you cook it? Figures that we showed you above are for the rice (in a dry form) which is cooked with water. The fact is that rice can be sometimes cooked with other ingredients like oil, salt, butter, broth, tomatoes, etc. The calorie content in rice can be increased due to this reason.

Does Rice Make You Fat?

As we mentioned above, it’s safe to consume rice daily. However, you’d better choose whole-grain rice (like brown rice) than refined rice (like white rice). That’s because refined rice has been through a milling processed, and thus, some vitamin and fiber content is stripped.

does rice make you gain weight

If you doubt of this? We have some proves to show you:

This study has shed some light on the relation between whole grains and long-term weight changes. It showed that those who consume whole grains (like brown rice) could lose more weight than people who don’t. Besides, fiber in brown rice helps to lower 49% the risk of weight gain more effectively.

A long and detailed research has an assumption that brown rice can prevent the development of many dangerous metabolic diseases such as heart diseases, diabetes stroke, and even cancer. Meanwhile, refined rice contains a great amount of carbohydrates, which can be a factor causing obesity problem. However, they found no significant evidence for the association between white rice and obesity.

Another study has successfully proved that mixed rice is better than white rice in weight control. Forty obese Korean women were divided into two groups. One group was fed with white rice and the other one with the mixture of black and brown rice. After 6 weeks, all of them lost several pounds. However, the group that consumed black brown rice mixture lost more weight than the white rice group.

According to a research conducted by the National Health and Nutrition Examination Survey, consuming whole grain food is associated with healthier body weight and better nutrient intakes in both adults and children.

So, what is the point?

After all these studies, it’s fine to have any type of rice in your weight loss diet. However, scientists recommend that you should choose brown rice for the higher nutrients and fiber content.

One more thing to remind you, rice has low calories (just around 250 calories for each serving). It’s also easy to cook and tastes great, so it’s free-hassle if you want to add rice to your daily diet. Additionally, to gain one pound of weight, you need to consume more than 3000 calories. Obviously, rice cannot make you gain that much!

How Much Rice to Eat to Maintain Your Weight?

It’s great when you can cut off several pounds of your body fat. However, you still can gain weight back if you neglect of a healthy diet. A lot of evidence prove that serving meals in large portions encourages eating more, and thus, more calorie intake and more weight gained. The size of your rice serving portion can make rice either help weight loss or cause weight gain.

An average meal should contain between 500 and 600 calories, including about 250 calories from rice. Although eating rice daily doesn’t make you fat, it’s wrong to consider the rice as your only carbohydrates intake. Moreover, rice is typically polluted by a small metal arsenic amount, which means it might cause diabetes, heart diseases or other health problems.

In case you want to change to a new flavor but still taste like rice, I would like to suggest a recipe using chopped cauliflower. Instead of 2 cups of rice, you will consume 2 cups of chopped cauliflower which can save about 150 calories.


We hope this post can make clear the question “Does rice make you fat?” In general, limited amounts of rice cannot make you fat. Besides, this food is a good and safe choice for your health because it contains carbohydrates, fiber and vitamins that your body needs. Thus, it supports the long-term weight loss process.

If you have any question, feel free to leave it in the box below. Thank you for reading!

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