Rice has decent amounts of protein. White rice contains about 3.5 g of protein per cup, while brown and wild rice have almost twice the amount of protein!
How much protein do we need in a day?
The recommended daily intake of protein for most people is only 0.8 g per kg (2.2 lbs) of body weight.
Active people require more protein, though. In fact, people with minimal, moderate, and intense physical activity should get at least 1.0 g, 1.3 g, and 1.6 g of protein per kg (2.2 lbs) of body weight, respectively.[1,2]
For instance, an 80 kg (177 lbs) person with moderate physical activity should get approximately 100 g of protein a day. On the other hand, a 59 kg (130 lbs) person lacking of physical activity requires only 59 g of protein.
Protein deficiency is rather unlikely, though. People who consume adequate amounts of calories and follow a well-balanced diet, probably consume more protein than they need.
How much protein in cooked rice?
Rice contains moderate amounts of protein.
White rice has the lowest protein content, as compared to other varieties. It contains 2 grams of protein per 100g. A cup of cooked white rice contains about 3.5 grams of protein.
Brown rice is richer in protein, though. It contains 3.1 grams of protein per 100g, or about 4.8 grams of protein per cup. Hence, brown rice contains 55% more protein than white rice!
Furthermore, wild rice contains 4 grams of protein per 100g, or 6.5 grams per serving. It has twice the amount of protein, as compared to white rice!
We should prefer brown or wild rice. Not only do they have a much higher protein content, but also they have a superior nutritional value. Brown and wild rice are richer in fiber and minerals, such as calcium, phosphorus, potassium, zinc, iron, copper, and manganese!
Due to their great nutritional value, brown and wild rice support weight loss and a quality sleep at night. Also, they promote muscle growth. They can help us maintain a lean body year round. Therefore, we could consume brown or wild rice at dinner or after a workout.
What’s the protein content of other rice products?
Rice bread is also a good source of plant-based protein. It contains approximately 9 g of protein per 100 g. A slice of rice bread contains 2.4 g of protein. Just for comparison, a slice of whole-wheat bread contains almost 4 g of protein!
Rice crackers are also good dietary sources of protein. They contain 10 g of protein per 100 g, or 3 g per serving.
Eat rice with beans & cereal for a high-quality plant-based protein
Although rice contains decent amounts of protein, its protein is of poor quality. Rice protein isn’t a complete protein. It lacks of certain amino acids. We have to eat rice with other foods in order to have a meal of high-quality protein.
For instance, we could eat rice with lentils or other beans. It’s a great food combination for having quality plant-based protein. Lentils are low in certain amino acids, which can be found in rice and vice versa.
On the other hand, all animal-based foods contain all essential amino acids. Combining rice with animal-based foods would significantly increase the intake of high-quality protein.
Common foods high in protein
First, meat, poultry, fish, dairy, and eggs are excellent dietary sources of high-quality, complete protein.
People who want to follow a plant-based diet could get more than enough protein from plants as well. Beans, nuts, seeds, whole-grains, vegetables, and mushrooms, are excellent dietary sources of protein.
But, people who follow a plant-based diet should consume a wide variety of foods. Most plants lack of certain amino acids. Therefore, we should combine beans, rice, and other whole-grains in order to get all essential amino acids.
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