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Parboiled rice (Usna chawal): Nutrition and who it suits

Parboiled rice is fine in a portion for weight loss and menopause, and best kept small for PCOS and diabetes. 100 g has 352 kcal, 7.8 g of protein and 3.7 g of fibre. One serving is one katori cooked (40 g dry), about 141 kcal.

Parboiled rice

Numbers worked out by Poshan Labs from IFCT 2017 (ICMR-NIN), using the rules on How the ratings work. Last updated 26 October 2026.

Nutrition per 100 g

NutrientPer 100 g
Energy352 kcal
Protein7.8 g
Carbohydrate77.2 g
Fibre3.7 g
Sugars0.7 g
Fat0.6 g
Zinc1.1 mg
Magnesium26.7 mg
Folate9.8 µg

Where its calories come from

90%
  • Protein 9%
  • Carbohydrate 90%
  • Fat 1%

Worked out from the protein, carbohydrate and fat above, at 4, 4 and 9 kcal a gram.

How many calories in one serving of parboiled rice?

About 141 kcal for one katori cooked (40 g dry), and about 282 kcal if you have two.

One serving, against your day

How much of an adult woman's daily need one serving (40 g) fills.

7%Protein
3.1 g
3%Zinc
0.4 mg
3%Magnesium
10.7 mg
2%Folate
3.9 µg
2%Potassium
56.8 mg

Source

Source: Indian Food Composition Tables 2017, National Institute of Nutrition (ICMR), food code A014. Daily need is from ICMR-NIN Nutrient Requirements for Indians 2020, adult woman, moderate activity.

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Is parboiled rice good for weight loss, PCOS, diabetes and menopause?

Weight loss

Eat in moderation

141 kcal in a 40 g serving, without much fibre or protein to fill you up.

PCOS and PCOD

Limit

About 30.9 g of carbohydrate in a 40 g serving, with very little fibre to slow it.

Diabetes

Limit

About 30.9 g of carbohydrate in a 40 g serving, with very little fibre to slow it.

Menopause

Fine as part of a meal

3.1 g of protein in a 40 g serving, not enough to call it a good source, but fine as part of a meal.

Weight lossEat in moderation141 kcal in a 40 g serving, without much fibre or protein to fill you up.
PCOS and diabetesLimitAbout 30.9 g of carbohydrate in a 40 g serving, with very little fibre to slow it.
MenopauseFine as part of a meal3.1 g of protein in a 40 g serving, not enough to call it a good source, but fine as part of a meal.

These ratings come from the numbers alone. On a free call, Puja looks at what fits your reports. How the ratings work.

Better swaps for PCOS and diabetes

The same kind of food, rated a good choice for that goal by the same rules.

Instead of parboiled rice, for PCOS and diabetes: BajraJowarMaize (dry corn)Quinoa

Also called

Assamese: Ukhua chaul; Bengali: Siddha chowl; Gujarati: Bafela Chokha; Hindi: Usna chawal; Kannada: Kusubalakki; Kashmiri: Tomul; Malayalam: Puzhungal ari; Marathi: Ukadla tandool; Odia: Usuna chaula; Punjabi: Biga hua chawal; Tamil: Puzhungal arisi; Telugu: Uppudu biyyam.

Related

Brown riceAmaranth seed (Ramdana)Little millet (Samai, Kutki)Dalia (broken wheat)Rice puffed (Muramure)Suji (semolina)

Try the thali calorie calculator or the protein calculator.

Words on this page: fibreproteincalorieglycemic index

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