Interpreting Nutrition information of rice.

Hello everyone

Today I want to talk about interpreting the Nutrition information of Mama Gold rice pictured above.

My emphasis will be on the arrowed points. Knowledge is power! When you are armed with information, it becomes easier to plan and execute healthy living without fear. 

Let’s take the points one after the other.

1. Cooking instructions. 1 cup of rice will produce about 3 cups of cooked rice: I remember earlier in the year I was a guest on a radio program and I told the presenters that one cup of uncooked rice produces approximately 3 cups cooked, they didn’t believe me. I hope they read this!

2. A serving is 1/4 cup raw rice which yields about 160 calories though from my calculations it’s 156- 36g of carbs*4 and 3g of protein*4 (yes there’s a little protein in rice!). 

What this means is that if you cook one cup of raw rice and you eat it all, you have just eaten 160*4 calories in rice alone not adding the stew, meat, dodo….

Knowing this, and knowing your desired or recommended daily calorie intake will help you plan your meals properly. So if you love rice but don’t want to eat too much of it because of its calorie load, you can halve what you would normally eat and replace one half with lots of shredded and spiced vegetables like steamed spinach (green), carrots, cucumber, broccoli, cabbage or a mix of all.

This means that you can still have your rice in moderation and enjoy your food. You can drop any comments or questions about this topic or make enquiries about our gym or events or send an email to

Till next time,

Stay healthy, live the good life.

Olubunmi Fajuyigbe.

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