Nutritional Facts of Coconut Rice, South Indian Coconut Rice, Calories in Coconut Rice, South Indian Coconut Rice

by Tarla Dalal
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How many calories does one serving of Coconut Rice have?

One  serving of Coconut Rice gives 290 calories. Out of which carbohydrates comprise 120 calories, proteins account for 22 calories and remaining calories come from fat which is 149 calories.  One  serving of Coconut Rice provides about 14 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Is Coconut Rice healthy?

Yes and No, it depends who is eating it. Coconut rice is made of rice, grated coconut, cashew nuts, urad dal, chana dal and spices.

Let's understand the ingredients.

What's good.

Coconut : The fresh coconut has saturated fats but most of it is MCT (Medium Chain Triglycerides) which promote weight loss. The high fibre content 13.6 gm (45.3% of RDA) along with high lauric acid content of coconut improves cholesterol levels in the body. Improving the action of insulin secretion and lowering the raised blood sugar levels is yet another benefit of coconut for Diabetics. See here for 10 amazing benefits of coconut.  

What's the problem?

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 GI 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?

Can diabetics, heart patients and over weight individuals have coconut rice?

Coconut rice is made mainly of white rice. As white rice has a high GI and is not suitable for individuals with health issues. The carbohydrate content is too high in this recipe which will lead to weight gain. 

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 khichdi and barley khichdi. All these recipes have ZERO usage of rice and portion control is suggested for diabetics. 

Fada ni Khichdi ( Zero Oil Dal Chawal Recipe)

Fada ni Khichdi ( Zero Oil Dal Chawal Recipe)

Can healthy individuals have coconut rice?

Well, the carb content is very high. So be careful on the quantity of coconut rice you have. Eat smaller portions and try not to add extra carbs during the same meal. 

Coconut Rice is high in

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

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

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 290 calories that come from one serving of Coconut Rice?

Walking (6 kmph) = 1 hr 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
Energy290 cal14%
Protein5.4 g10%
Carbohydrates30 g10%
Fiber4.2 g17%
Fat16.5 g25%
Cholesterol0 mg0%
Vitamin A63.4 mcg1%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)1 mg8%
Vitamin C0.5 mg1%
Vitamin E0.1 mg1%
Folic Acid (Vitamin B9)18.4 mcg9%
Calcium58.4 mg10%
Iron1.4 mg7%
Magnesium73.5 mg21%
Phosphorus143.5 mg24%
Sodium7.3 mg0%
Potassium146.2 mg3%
Zinc1.6 mg16%
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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Coconut Rice, South Indian Coconut Rice
 on 02 Mar 21 03:57 AM

Values have no meaning without size of serve. What are we looking at here: 100, 200 grams?
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Tarla Dalal    We don’t weigh the weight of the food we cook. We estimate the amount a serving size is. The key to take from the analysis of a recipe is if it''s healthy and fits into your lifestyle. When in doubt, eat less of that recipe.
02 Mar 21 03:12 PM