Boiled rice (Uble chawal)
Also called: uble chawal, uble chawal (boiled rice), ubla chawal, boiled rice, steamed rice, plain rice, white rice, steam rice
Uble chawal is that simple, comforting bowl of boiled rice most of us have grown up eating with dal, sabzi, kadhi or rajma. It’s soft, neutral, and goes with almost anything — the real tiffin hero in Indian homes.
Per 1 plate (180g)
Nutrition Facts
| Nutrient | Per plate (180g) | Per 100g |
|---|---|---|
| Calories | 211 kcal | 117.2 kcal |
| Protein | 4.7g | 2.6g |
| Carbohydrates | 46.3g | 25.7g |
| Fat | 0.4g | 0.2g |
| Fiber | 2.2g | 1.2g |
| Sugar | 0.4g | 0.2g |
| Micronutrients (per 100g) | ||
| Sodium | 1.05 mg | |
| Calcium | 2.7 mg | |
| Iron | 0.24 mg | |
| Vitamin C | 0 mg | |
| Folate | 9.75 µg | |
What Goes Into It
Per serving (1 plate)
gastroenterology Gut Health Insight
Boiled rice is easy on the stomach because it’s low in fat and has a soft texture, so it’s often well tolerated when your digestion feels a bit off. But this 1 plate serving has only 2.2g fiber, so by itself it won’t keep the gut very active for long. Best trick: pair it with dal, curd, or a fiber-rich sabzi to slow digestion a bit and support better bowel movement.
Frequently Asked Questions
Is boiled rice good for digestion?
Yes, uble chawal is gentle on the stomach because it’s soft, low in fat, and easy to digest. It’s often a comforting choice when you want something light, especially with dal or curd.
How many calories are in 1 plate boiled rice?
1 plate of boiled rice (180g) has about 211 kcal. It also gives 46.3g carbs, 4.7g protein, and 2.2g fiber.
Can diabetics eat boiled rice?
They can, but portion matters because 1 plate has 46.3g carbs. It’s better when eaten with dal, sabzi, or curd so the meal feels more balanced and the sugar rise is slower.
Is boiled rice good for weight loss?
It can fit into weight loss if the portion is controlled, since 1 plate is 211 kcal. For better fullness, eat it with protein like dal or paneer and add a fibre-heavy sabzi.
From the Shellel Blog
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download Get Shellel FreeNutrition data sourced from ICMR-NIN Indian Food Composition Tables (IFCT) and the Indian Nutrient Database (INDB 2024). Values are per standard serving and may vary with preparation method.