Obesity
Health risks of excess weight, management options and a structured diet plan.
Obesity Food Guide — search rice, roti, dal and 200 more foods, rated Green / Amber / Red for calories.
Open the Food GuideRice & Rice Dishes · Obesity
Rice is a staple for many families. Portion and pairing matter most.
Educational guidance only — not a personal diet prescription. Content is medically reviewed and based on recognised clinical guidelines — see references. If you have feedback or a suggestion to improve this website, .
Brown rice
red rice, unpolished rice
Light and filling (about 123 kcal per portion) — a good everyday choice.
Portion: ½ cup cooked (about 100 g)
White rice (boiled)
basmati, bhaat, chawal, kanin, ruz
Light and filling (about 130 kcal per portion) — a good everyday choice.
Portion: ½ cup cooked (1 fist) (about 100 g)
Arroz caldo
congee, lugaw with chicken
About 240 kcal per portion — measure the portion and fill up on vegetables.
Portion: 1 bowl (about 300 g)
Bisi bele bath
sambar rice
About 280 kcal per portion — measure the portion and fill up on vegetables.
Portion: 1 cup (about 200 g)
Chicken biryani
beryani, biryani
About 290 kcal per portion — measure the portion and fill up on vegetables.
Portion: 1 small cup (about 150 g)
Chicken pulao
pilau, yakhni pulao
About 240 kcal per portion — measure the portion and fill up on vegetables.
Portion: 1 small cup (about 150 g)
Curd rice
mosaranna, thayir sadam
About 230 kcal per portion — measure the portion and fill up on vegetables.
Portion: 1 cup (about 200 g)
Jeera rice
cumin rice
About 220 kcal per portion — measure the portion and fill up on vegetables.
Portion: 1 small cup (about 150 g)
Khichdi (rice and lentil)
khichri, kitchari
About 180 kcal per portion — measure the portion and fill up on vegetables.
Portion: 1 cup (about 150 g)
Lemon rice
chitranna, elumichai sadam
About 240 kcal per portion — measure the portion and fill up on vegetables.
Portion: 1 small cup (about 150 g)
Vegetable pulao
veg pilau
About 210 kcal per portion — measure the portion and fill up on vegetables.
Portion: 1 small cup (about 150 g)
Chicken mandi
mandi
Energy-dense (about 540 kcal per portion) — easy to overeat. Keep for occasions.
Portion: 1 plate (about 300 g)
Garlic fried rice (sinangag)
garlic rice
Energy-dense (about 280 kcal per portion) — easy to overeat. Keep for occasions.
Portion: 1 cup (about 160 g)
Lamb kabsa
kabsa, machboos
Energy-dense (about 560 kcal per portion) — easy to overeat. Keep for occasions.
Portion: 1 plate (about 300 g)
Medical disclaimer: All content on this website is for general educational purposes only. It is not a substitute for professional medical advice, diagnosis or treatment, and reading it does not establish a doctor–patient relationship. Always consult a qualified clinician about your own health. Content is medically reviewed and based on recognised clinical guidelines — see references. If you have feedback or a suggestion to improve this website, .