Nutritional Facts of ५ Spice Mushroom Rice, Calories in 5 Spice Mushroom Rice

by Tarla Dalal
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How many calories does one serving of 5 Spice Mushroom Rice have?

One serving of 5 Spice Mushroom Rice gives 289 calories. Out of which carbohydrates comprise 125 calories, proteins account for 12 calories and remaining calories come from fat which is 153 calories.  One serving of5 Spice Mushroom Rice provides about 14 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Click here to view 5 Spice Mushroom Rice Calorie. Five-Spice Powder is a must-have ingredient in any Chinese kitchen. Made of aromatic spices like fennel and cloves, this spice powder elevates the flavour and aroma of any dish it is added to, giving a facelift to even bland ingredients like mushroom as you will see in this recipe.



You will find this masala readily available in most supermarkets and gourmet stores, but you can also prepare it at home in small batches, to get a fresher and stronger aroma.

This tasty Five-Spice Mushroom Rice also looks great, with specks of spring onion greens adorning the long-grained rice dotted with chunky mushrooms. Indeed, no one can resist this perfect creation.

To create a mini meal serve with Vegetable Hong Kong Style and Dragon Rolls .

 Dragon Rolls

 Dragon Rolls

Is 5 Spice Mushroom Rice healthy?

No, this is not healthy. Let's see why.

Let's understand the Ingredients of 5 Spice Mushroom Rice.

What's good in 5 Spice Mushroom Rice.

Mushrooms: One cup of Mushrooms contain only 18 calories and is safe to be consumed by those who have excess weight, heart disease and high blood pressure. Mushrooms has a Glycemic Index of 15 which is very low and is diabetic friendly. The B-vitamins Thiamine (B1)Riboflavin (B2)Niacin (B3), Pyridoxine (B6) and Folic acid (B9) which are present in good amounts in mushrooms are involved in various metabolic reactions in the body. See the detailed 8 benefits of mushrooms.

Garlic : Garlic has been proven to lower cholesterol. The active ingredient allicin present in garlic aids in lowering blood pressure. Garlic is also alleged to help regulate blood glucose levels for diabetics. Garlic is great for the heart and circulatory system. Garlic has an antimicrobial, antiviral and antifungal function and can help in relieving common cold and other viral infections. To boost your immune system have a garlic clove a day. Garlic is a top anti viral food. The thiosulphate compound, Allicin found in garlic acts as a strong antioxidant and protects our body from damage of free radicals.  Read here for complete benefits of garlic.

Spring Onions : The sulfur compounds in spring onions are known to keep blood pressure under check. Here the sulfur compounds and antioxidant quercetin together help to keep blood sugar levels under control by increasing the production of insulin making it good for DiabeticsSpring onions have also been identified to lower cholesterol levels in the body. The vitamin C also puts you at less risk of heart disease. Being very low in calories and fat and encompassing a basketful of nutrients, they are looked upon as a weight loss vegetable too. See detailed benefits of spring onions.

Benefits of Fennel Seeds, Saunf : Aids in Digestion: The fiber content of fennel seeds is enough to prove its digestive benefits. 1 tbsp of saunf provides 2.3 g of fiber. Relieves Constipation:  The fiber in saunf adds bulk and helps in easy bowel movements too. The high fiber from saunf helps to reduce the bad cholesterol (LDL) in the body thus preventing the formation of plaque and in turn, heart attack. See detailed benefits of fennel seeds, saunf.

Star Anise : Star anise is a star shaped spice used in Indian cooking. It has great immunity boosting properties to fight viral infections. The best way to have it is by boiling it in hot water for 5 minutes and then letting it steep to absorb the flavour. Drink as is as a healthy Indian drink or dip your green tea bag into it. Star anise has shikimic acid in it which is used by pharma companies to make anti viral drugs to cure infections.

Schezuan peppers : Sichuan pepper (or Szechuan pepper) is the outer pod of the tiny fruit of a number of species in the genus Zanthoxylum (most commonly Z. piperitum, Z. simulans, and Z. schinifolium), widely grown and consumed in Asia as a spice. Despite the name, it is not related to black pepper or to chili peppers.

Benefits of Cinnamon, dalchini, cinnamon powder : Cinnamon with its antioxidant power has the ability to reduce inflammation in the body and thus reduce the risk of various chronic diseases like heart disease, diabetes, cancer etc. Cinnamon since ages has been known to be beneficial for diabetics. Diabetes is a disease which occurs due to insulin resistance. Intake of cinnamon is said to reduce this resistance and instead improve insulin sensitivity in cells thereby helping to maintain normal blood sugar levels. cinnamon helps to reduce the blood cholesterol and triglyceride levels and thus prevents clot formation. See detailed benefits of cinnamon.

Cloves : Cloves are the immature unopened flower buds of a tropical tree. The four-pointed flower bud with a tapered stem measures 12-16 mm, and looks like a small nail. Hence, it is believed that the name clove comes from the Latin word clavus, which means nails.
When fresh, they are pink, and when dried, they turn to a rust-brown colour. Their flavour can be termed as sweetly pungent, astringent and strongly aromatic.

What's problem in 5 Spice Mushroom Rice.

Rice : Here are the pros for rice. Rice is a great source of complex carbohydrates, which is an important source of energy for our body. Rice is low in fibre and therefore a good option for people suffering from diarrhoea. What's not good in rice. Foods like rice are high in Glycemic index are not suitable for weight loss, heart patients,  diabetics as they affect the blood sugar control levels. See details of is white rice and parboiled rice good for you?

Vegetable Oils : To some vegetable oil is only soyabean oil, while some promote it as a mix of oils like soyabean, canola, sunflower, corn and other omega-6 rich oils. These are often cheaper options than many oils, but they are highly processed oils. They are undoubtedly not to be reached out for, whether you are looking for salad dressings, sautéing or cooking.  The 5 best oils used in cooking are olive oil (low temperature short time cooking), avocado oilcanola oilcoconut oil and peanut oil. You must read the super article to find the facts of  which oil is the healthiest avoid vegetable oil.

Sugar : Sugar used in the recipe is also called white poison. It is a simple carbohydrate with zero nutritional value. On intake, sugar will cause inflammation of the body which will last for many hours. It will spike your blood sugar level and shut down the fat burning process. This also causes high blood sugar levels in your body. The development of prediabetes comes from uncontrolled eating sugar and refined food products for many years and the classic symptom is if you have excess belly fat. This leads to diabetes and further onwards to heart attack, high blood pressure, strokes, impotence and kidney damage.

Note : 1 cup = 200 ml (standard cup available in the market). The weight in grams varies for each ingredient.

Can diabetics, heart patients and over weight individuals have 5 Spice Mushroom Rice?

No, this recipe is not good for heart and weight loss. Rice is a great source of complex carbohydrates, which is an important source of energy for our body. Rice is low in fibre and therefore a good option for people suffering from diarrhoea. What's not good in rice. Foods like rice are high in Glycemic index are not suitable for weight loss, heart patients,  diabetics as they affect the blood sugar control levels. Processed oil and sugar is not good for health.

Can healthy individuals have 5 Spice Mushroom Rice?

No, this rice recipe is not good  and healthy.

What is a healthier option than using rice? 

We suggest the following healthy khichdi like fada ni khichdi recipevitamin khichdi recipebuckwheat moong dal and vegetable khichdibajra moong and green peas khichdibarley khichdi and vegetable biryani from brown rice. Most of these recipes have ZERO usage of rice and portion control is suggested for diabetics.

 Vitamin Khichdi ( Protein Rich Recipe )

Vitamin Khichdi ( Protein Rich Recipe )

8 Pointers to get healthy on a Indian diet

1. Eat healthy and say yes to good home cooked food. Prefer whole grains like oatmeal, quinoa, buckwheat, barley and healthy flours like bajra flour, jowar flour, quinoa flour, wheat flour etc. rather than refined ones like maida. Have healthy Indian fats like ghee, coconut, coconut oil in your diet.

2. Opt out of junk food, packaged food, deep fried foods. Prefer steamed snacks and other non-fried snacks. Check out some Healthy Indian Snacks. Remember to eat small frequent meals through the day as that will keep you always full and prevent your blood sugar from dropping. By starving your body through some diet, will not help you one bit. In fact, dieting will make you binge on 2 to 3 meals which is not good.

3. Have 4 to 5 servings of vegetables and 2 to 3 servings of fruit is a must. Follow the logic of a vegetable in each main meal of the day and a fruit in-between meals. Check out a few Healthy Indian Soups and Healthy Indian Salads  recipes using this food group.           

4. Cut down on sugar and salt in your diet and pick honey ( very small amounts) or dates to sweeten your food. Slowly cut the sugar habit as this is not going to happen over night. Sugar  is also called white poison. It is a simple carbohydrate with zero nutritional value. On intake, sugar will cause inflammation of the body which will last for many hours. It will spike your blood sugar level and shut down the fat burning process. This also causes high blood sugar levels in your body. The development of prediabetes comes from uncontrolled eating sugar and refined food products for many years and the classic symptom is if you have excess belly fat. This leads to diabetes and further onwards to heart attack, high blood pressure, strokes, impotence and kidney damage. 

Salt and blood pressure. Apart from stress and obesity, one of the main reasons for high blood pressure is excessive sodium and salt intake. Most people find it difficult to limit the amount of salt in their cooking, thinking it will affect the taste of their favourite dishes. 

This is not true. Bajra and jowar are rich in potassium and critical for those with High Blood Pressure as it lessens the impact of sodium. Eating more Potassium Rich Foods will remove more sodium from your body through urine. So include the basic bajra roti and jowar roti in your daily diet to have with Lower Blood Pressure Subzis Recipes

5. Befriend a few healthy seeds and nuts like chia seeds, flax seeds, sesame seeds, walnuts and almonds. 

6.  Sprouts are called ‘living food’. They are high is most nutrients and easy to digest as well. Let them feature in your meals at least thrice a week. Also Read : All Benefits about Sprouts

7.  Exercise 45 minutes every day. No excuse. You can walk fast, run, do weights, play your favourite sport or go to the gym. No activity reduces muscle tissue which will lead to muscke loss and all kinds of problems with that. 

8.  Sleep early and get up early. Get your body into rhythm and it will function best. Sleep helps your body to recover and makes you look much younger. Also getting good sleep prevent muscle loss. 

5 Spice Mushroom Rice is high in

1. Fiber : Dietary fiber reduce the risk of heart disease, prevent the spike in blood sugar levels and hence super for diabetics. Consume more fruits, vegetables, moong, oats, matki, whole grains.

2. Vitamin C :  Vitamin C is a great defence against coughs and colds.

3. Magnesium : Magnesium is required for formation of bones and teeth. helps in the metabolism of calcium and potassium.

4. Phosphorous Phosphorous works closely with calcium to build bones. 

5. Vitamin B1 : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 

6. Vitamin A : Vitamin A is crucial for healthy vision, cell growth and healthy skin.

Note : a recipe is deemed high in a Vitamin or mineral if it meets 20% and above the recommended daily allowance based on a 2,000 calorie diet.

How to burn 289 calories that come from one serving of 5 Spice Mushroom Rice?

Walking (6 kmph)                                       =     1 hour 27 mins
Running (11 kmph)                                     =      29 mins
Cycling (30 kmph)                                      =     39 mins
Swimming (2 kmph)                                   =      50 mins

Note: These values are approximate and calorie burning differs in each individual.

Value per serving% Daily Values
Energy289 cal14%
Protein3.1 g6%
Carbohydrates31.2 g10%
Fiber2 g8%
Fat17 g26%
Cholesterol0 mg0%
VITAMINS
Vitamin A166 mcg3%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)1.6 mg13%
Vitamin C3.2 mg8%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)8.3 mcg4%
MINERALS
Calcium8.5 mg1%
Iron0.6 mg3%
Magnesium37.6 mg11%
Phosphorus85.1 mg14%
Sodium605.9 mg32%
Potassium136.7 mg3%
Zinc0.7 mg7%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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