Foundation for Diet and Health

The best perspective for your health

The best perspective for your health

The best perspective for your health

The best perspective for your health

Short-grain white rice

Short-grain rice has an increased starch content and is suitable for both hearty dishes like risotto and sweet dishes such as milk rice.
92/08/01  LA:ALA
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Short-grain rice has a round shape and a soft core. During the cooking process, it loses a lot of its starch content. Cooked rice is very soft and sticky and is therefore particularly suitable for milk rice or paella.

General information about rice:

From Wikipedia: “Rice is the seed of the grass species Oryza sativa (Asian rice) or Oryza glaberrima (African rice). As a cereal grain, it is the most widely consumed staple food for a large part of the world's human population, especially in Asia. It is the agricultural commodity with the third-highest worldwide production (rice, 741.5 million tonnes in 2014), after sugarcane (1.9 billion tonnes) and maize (1.0 billion tonnes).

Since sizable portions of sugarcane and maize crops are used for purposes other than human consumption, rice is the most important grain with regard to human nutrition and caloric intake, providing more than one-fifth of the calories consumed worldwide by humans. There are many varieties of rice and culinary preferences tend to vary regionally.

Rice, a monocot, is normally grown as an annual plant, although in tropical areas it can survive as a perennial and can produce a ratoon crop for up to 30 years. Rice cultivation is well-suited to countries and regions with low labor costs and high rainfall, as it is labor-intensive to cultivate and requires ample water. However, rice can be grown practically anywhere, even on a steep hill or mountain area with the use of water-controlling terrace systems. Although its parent species are native to Asia and certain parts of Africa, centuries of trade and exportation have made it commonplace in many cultures worldwide.

Cooking:

The varieties of rice are typically classified as long-, medium-, and short-grained. The grains of long-grain rice (high in amylose) tend to remain intact after cooking; medium-grain rice (high in amylopectin) becomes more sticky. Medium-grain rice is used for sweet dishes, for risotto in Italy, and many rice dishes, such as arròs negre, in Spain. Some varieties of long-grain rice that are high in amylopectin, known as Thai Sticky rice, are usually steamed. A stickier medium-grain rice is used for sushi; the stickiness allows rice to hold its shape when molded. Short-grain rice is often used for rice pudding.

Instant rice differs from parboiled rice in that it is fully cooked and then dried, though there is a significant degradation in taste and texture. Rice flour and starch often are used in batters and breadings to increase crispiness.

Dishes:

In Arab cuisine, rice is an ingredient of many soups and dishes with fish, poultry, and other types of meat. It is also used to stuff vegetables or is wrapped in grape leaves (dolma). When combined with milk, sugar, and honey, it is used to make desserts. In some regions, such as Tabaristan, bread is made using rice flour. Medieval Islamic texts spoke of medical uses for the plant. Rice may also be made into congee (also called rice porridge or rice gruel) by adding more water than usual, so that the cooked rice is saturated with water, usually to the point that it disintegrates. Rice porridge is commonly eaten as a breakfast food, and is also a traditional food for the sick.

Nutrition:

Cooked, unenriched, white, long-grained rice is composed of 68% water, 28% carbohydrates, 3% protein, and negligible fat. In a 100 gram serving, it provides 130 calories and contains no micronutrients in significant amounts, with all less than 10% of the Daily Value (DV). Cooked, white, short-grained rice also provides 130 calories and contains moderate amounts of B vitamins, iron, and manganese (10–17% DV) per 100 gram amount.

A detailed analysis of nutrient content of rice suggests that the nutrition value of rice varies based on a number of factors. It depends on the strain of rice, that is between white, brown, red, and black (or purple) varieties of rice – each prevalent in different parts of the world. It also depends on nutrient quality of the soil rice is grown in, whether and how the rice is polished or processed, the manner it is enriched, and how it is prepared before consumption.

Rice is the staple food of over half the world's population. It is the predominant dietary energy source for 17 countries in Asia and the Pacific, 9 countries in North and South America and 8 countries in Africa. Rice provides 20% of the world’s dietary energy supply, while wheat supplies 19% and maize (corn) 5%.


Nutritional Information per 100g 2000 kCal
Energy 358 kcal17.9%
Fat/Lipids 0.52 g0.7%
Saturated Fats 0.14 g0.7%
Carbohydrates (inc.dietary fiber) 79 g29.3%
Sugars n/a
Fiber 2.8 g11.2%
Protein (albumin) 6.5 g13.0%
Cooking Salt (Na:1.0 mg)2.5 mg0.1%
Recommended daily allowance according to the GDA.
Fat/Lipids
Carbohydrates
Protein (albumin)
Cooking Salt

Essential Nutrients per 100g with %-share Daily Requirement at 2000 kCal
VitFolate, as the active form of folic acid (née vitamin B9 and B11) 231 µg116.0%
MinManganese, Mn 1 mg52.0%
VitThiamine (vitamin B1) 0.56 mg51.0%
MinIron, Fe 4.2 mg30.0%
ProtTryptophan (Trp, W) 0.08 g30.0%
MinSelenium, Se 15 µg27.0%
VitNiacin (née vitamin B3) 4.1 mg26.0%
ProtThreonine (Thr, T) 0.23 g25.0%
ProtValine (Val, V) 0.4 g25.0%
ProtIsoleucine (Ile, I) 0.28 g23.0%

The majority of the nutritional information comes from the USDA (US Department of Agriculture). This means that the information for natural products is often incomplete or only given within broader categories, whereas in most cases products made from these have more complete information displayed.

If we take flaxseed, for example, the important essential amino acid ALA (omega-3) is only included in an overarching category whereas for flaxseed oil ALA is listed specifically. In time, we will be able to change this, but it will require a lot of work. An “i” appears behind ingredients that have been adjusted and an explanation appears when you hover over this symbol.

For Erb Muesli, the original calculations resulted in 48 % of the daily requirement of ALA — but with the correction, we see that the muesli actually covers >100 % of the necessary recommendation for the omega-3 fatty acid ALA. Our goal is to eventually be able to compare the nutritional value of our recipes with those that are used in conventional western lifestyles.


Essential fatty acids, (SC-PUFA) 2000 kCal
Linoleic acid; LA; 18:2 omega-6 0.11 g1.0%
Alpha-Linolenic acid; ALA; 18:3 omega-3 0.02 g1.0%

Essential amino acids 2000 kCal
Tryptophan (Trp, W) 0.08 g30.0%
Threonine (Thr, T) 0.23 g25.0%
Valine (Val, V) 0.4 g25.0%
Isoleucine (Ile, I) 0.28 g23.0%
Leucine (Leu, L) 0.54 g22.0%
Phenylalanine (Phe, F) 0.35 g22.0%
Methionine (Met, M) 0.15 g16.0%
Lysine (Lys, K) 0.24 g13.0%

Vitamins 2000 kCal
Folate, as the active form of folic acid (née vitamin B9 and B11) 231 µg116.0%
Thiamine (vitamin B1) 0.56 mg51.0%
Niacin (née vitamin B3) 4.1 mg26.0%
Pantothenic acid (vitamin B5) 1.3 mg21.0%
Vitamin B6 (pyridoxine) 0.17 mg12.0%
Riboflavin (vitamin B2) 0.05 mg3.0%
Vitamin C (ascorbic acid) 0 mg< 0.1%
Vitamin A, as RAE 0 µg< 0.1%
Vitamin D 0 µg< 0.1%

Essential macroelements (macronutrients) 2000 kCal
Phosphorus, P 95 mg14.0%
Magnesium, Mg 23 mg6.0%
Potassium, K 76 mg4.0%
Calcium, Ca 3 mg< 0.1%
Sodium, Na 1 mg< 0.1%

Essential trace elements (micronutrients) 2000 kCal
Manganese, Mn 1 mg52.0%
Iron, Fe 4.2 mg30.0%
Selenium, Se 15 µg27.0%
Copper, Cu 0.21 mg21.0%
Zinc, Zn 1.1 mg11.0%
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