Pandan Rice Nutrition Facts: Calories, Macros & Health Benefits
Summary: Pandan Rice contains 135 calories, 2.7g protein, 29.5g carbs, and 0.5g fat per one cup (180g). It is a source of iron, zinc, vitamin b6.
Nutrition Facts — one cup (180g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 135 kcal | 7% |
| Protein | 2.7g | 5% |
| Carbohydrates | 29.5g | 11% |
| Total Fat | 0.50g | 1% |
| Fiber | 0.60g | 2% |
| Sugar | 0.20g | -- |
| Saturated Fat | 0.15g | 1% |
| Sodium | 2.0mg | 0% |
| Calcium | 12.0mg | 1% |
| Iron | 35.0mg | 194% |
| Magnesium | 0.50mg | 0% |
| Zinc | 40.0mg | 364% |
| Vitamin C | 0.05mg | 0% |
| Vitamin A | 0.02mcg | 0% |
| Vitamin B6 | 0.80mg | 47% |
| Vitamin B12 | 0.05mcg | 2% |
| Folate | 4.0mcg | 1% |
| Vitamin E | 0.10mg | 1% |
| Phosphorus | 2.0mg | 0% |
Is Pandan Rice Good for You?
Pandan Rice provides 135 calories per one cup (180g) with 2.7g protein, 29.5g carbohydrates, and 0.5g fat. It is a source of iron (194% dv), zinc (364% dv), vitamin b6 (47% dv).
Steamed rice cooked with pandan (screwpine) leaves, giving it a fragrant aroma and subtle green tint. Common in Southeast Asian cuisines.
Key Health Benefits of Pandan Rice
- Iron (194% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (364% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (47% DV): Supports balanced nutrition when included as part of your daily meals.
How to Track Pandan Rice Nutrition with Gram
Use Gram to log pandan rice and see calories, macros, and micronutrients in context. You can search by name or use AI food scanning to track meals quickly.
Frequently Asked Questions
How many calories are in pandan rice?
Pandan Rice contains 135 calories per one cup (180g).
How much protein is in pandan rice?
Pandan Rice provides 2.7g of protein per one cup (180g).
How many carbs are in pandan rice?
Pandan Rice has 29.5g of carbohydrates per one cup (180g).
Is pandan rice good for tracking nutrition?
Yes. Pandan Rice can be logged by calories, macros, and micronutrients in the Gram app.
How should I use pandan rice in a meal plan?
Use Pandan Rice as part of a balanced meal and compare the protein, carbs, and fat values to your daily targets.
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Nutrition data sourced from USDA FoodData Central. Track pandan rice and thousands of other foods with the Gram app.