21 Healthy Rice Bowls That Are High in Protein (2024)

FAQs

What is the healthiest high protein rice? ›

Wild rice

It has 6.5 grams of protein per cup cooked, and it has a very nutty flavor. "Wild rice a great source of manganese, phosphorus, and zinc, and has a really lovely chewy texture," says Hilbert. Cooking wild rice takes about 50 to 60 minutes, which is a bit longer than white or brown rice.

Studies that have analyzed the effects of serving size have shown that reducing the size of the rice bowl reduces calorie intake, body weight, and blood sugar levels ( 28 ). Therefore, rice can be weight-loss-friendly or calorie-dense, depending on the serving size.

Protein. Now that we have our core rice base, we can choose which proteins to add on. A few example proteins include chicken, eggs, beef or vegan and vegetarian options include: beans, quinoa, tofu and tempeh.

Brown rice is the most recommended variety for those hoping to lose weight. Loaded with dietary fibre, brown rice boosts metabolism and has 111 calories for every 100 grams.

Cardiologists say that while sugar is considered the top enemy for your heart, people who overeat rice are at an equal risk of getting a heart disease. So, people who eat too many candies or too much rice should watch out their heart health.

Immune Boosting Faux Fried Rice

Made with cooled or chilled brown rice, this recipe can help promote belly fat loss, as the resistant starch that forms during the rice's cooling process has been found to increase fat burning and reduce fat storage in the body, The Nutrition Twins explain.

A medium potato has 3 grams of protein, more than most vegetables and about the same amount as 1/3 cup of milk. The quality of the potato protein, including how easy it is to digest and the amino acids it contains, is considered to be high.

Egg Nutrition

Eggs are one of nature's most nutritious foods. Each serving of 2 eggs (105 g) contains 15 essential vitamins and minerals, only 160 calories and an incredible amount of nutrition. The nutrition tables speak for themselves! So include eggs as part of your healthy diet!

How much protein should I be eating a day? ›

The recommended dietary allowance to prevent deficiency for an average sedentary adult is 0.8 grams per kilogram of body weight. For example, a person who weighs 165 pounds, or 75 kilograms, should consume 60 grams of protein per day.

Brown rice is the crowd favorite of high-protein grains. It is nutritious, hearty, and delicious. Brown rice is also a versatile grain that can be used in many different types of cooking, such as Mexican- and Asian-style cuisines.

A Quick Review. Though most fruits are low in protein, a few types are higher in this nutrient than others. Guava, avocado, jackfruit, passionfruit, blackberries, apricots, pomegranate arils, kiwis, and cherries are among the highest protein fruits you can eat and may help you reach your daily protein needs.

Some vegetables that have high amounts of protein include Brussels sprouts, green beans, yellow sweet corn, asparagus, broccoli, and potatoes.

Brown rice is an intact whole grain, containing both the bran and the germ, which are the most nutritious parts of the grain. They contain fiber, vitamins, minerals, and antioxidants. For this reason, brown rice may contain more fiber and nutrients than white rice.

In contrast to other prominent cereal proteins, rice protein is recognized for its hypoallergenic nature, exceptional digestibility, and robust nutritional profile (Tian et al., 2023). Rice protein is composed of glutelin (60–80%), albumin (4–22%), globulin (5–13%), and prolamin (1–5%) (Kim et al., 2014).

Although white rice is a great alternative for bodybuilders and athletes, it may not be the best option for sedentary people. For those bodybuilders training fewer than 4 days per week or suffering from a metabolic disease, brown rice is considered a better choice.

While there's no official definition of what a high-protein grain is, dietitians agree that grains with at least 5 grams of protein per serving make the list. Some of the best grains high in protein include spelt, kamut, amaranth, quinoa, and oats.