Nasi Putih 1 Cup

4 min read Jun 26, 2024
Nasi Putih 1 Cup

Nasi Putih 1 Cup: Nutritional Value and Health Benefits

What is Nasi Putih?

Nasi putih, also known as white rice, is a staple food in many parts of the world, particularly in Asia. It is a type of rice that has been refined and processed to remove its outer layers, leaving only the starchy endosperm. This process gives nasi putih its characteristic white color and finer texture.

Nutritional Value of 1 Cup of Nasi Putih

One cup of cooked nasi putih provides approximately:


  • Carbohydrates: 45 grams
  • Protein: 4 grams
  • Fat: 0.5 grams


  • Fiber: 0.6 grams
  • Sodium: 1 milligram
  • Potassium: 55 milligrams
  • Vitamin D: 0% of the Daily Value (DV)
  • Calcium: 2% of the DV
  • Iron: 2% of the DV

Health Benefits of Nasi Putih

While nasi putih is often considered an empty calorie food due to its high carbohydrate content, it also has some health benefits when consumed in moderation:

Energy Source

Nasi putih is a good source of carbohydrates, which provide energy for the body.


Nasi putih is gluten-free, making it a suitable option for individuals with gluten intolerance or celiac disease.

Aids in Digestion

The carbohydrates in nasi putih can help regulate bowel movements and prevent constipation.

Health Risks of Consuming Excessive Nasi Putih

While nasi putih can be part of a healthy diet, excessive consumption can lead to:

High Glycemic Index

Nasi putih has a high glycemic index, which can cause a spike in blood sugar levels and contribute to insulin resistance.

Contributes to Weight Gain

Consuming large amounts of nasi putih can lead to weight gain and obesity due to its high calorie content.

Increases Risk of Chronic Diseases

Regularly consuming excessive amounts of nasi putih can increase the risk of chronic diseases, such as type 2 diabetes and cardiovascular disease.


In conclusion, nasi putih can be a part of a healthy diet when consumed in moderation. It is essential to balance nasi putih with other nutrient-dense foods to ensure a well-rounded diet. Additionally, incorporating other types of rice, such as brown rice, into your diet can provide more nutritional benefits.