Steamed Rice

Steamed rice is a simple, foundational side dish made by cooking white or brown rice grains in water or broth until fluffy and tender. It is a staple food across Asia, particularly in East and Southeast Asia, and serves as a neutral base to accompany a wide variety of flavorful main dishes. The basic ingredients are just rice and water, though salt or oil is sometimes added for subtle enhancement.

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🍽️ Nutrition at a glance

Steamed rice is primarily a high-carbohydrate food, providing quick energy, with minimal fat and a small amount of protein. A standard one-cup serving (about 158 grams) contains roughly 200-240 calories, along with some B vitamins and minerals like manganese, especially if brown rice is used.

Nutrition breakdown

Calories	206 kcal
Protein	4.3 g
Carbs	44.5 g
Fat	0.4 g
Fiber	0.6 g
Sugar	0.1 g
Sodium	2 mg
Manganese	0.7 mg
Selenium	11.9 mcg
Thiamin (B1)	0.2 mg
Niacin (B3)	2.3 mg
Folate	58 mcg
Iron	2.0 mg
Magnesium	12 mg
Phosphorus	68 mg

Per 1 cup (158 g) · estimated, varies by recipe

💡 What's interesting

Culturally, steamed rice is so central to many Asian cuisines that the word for 'meal' often directly translates to 'rice' in languages like Chinese and Japanese. Nutritionally, its high glycemic index means it can cause a rapid rise in blood sugar, which is why it's often paired with fiber-rich vegetables and protein to create a more balanced meal.