Ponni Rice
Also known as:
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Also known as:
Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Yes, Ponni rice is a healthy energy source that is naturally low in fat and cholesterol. It provides approximately 7.1g of protein per 100g and contains essential minerals like manganese and selenium, which support antioxidant activity and bone health.
A 100g serving of Ponni rice contains about 360 calories and 79.8g of carbohydrates. Because it is high in carbs, it serves as an excellent fuel source for physical activity and daily energy needs.
Yes, Ponni rice is naturally gluten-free. It is a safe and nutritious staple for individuals with celiac disease, gluten intolerance, or those following a gluten-free lifestyle.
Ponni rice can be part of a weight loss diet if consumed in moderation, as it is very low in fat (0.7g per 100g). However, due to its high carbohydrate and calorie content, portion control is essential to maintain a calorie deficit.
Diabetics can eat Ponni rice, but they should ideally choose the parboiled variety, which has a lower glycemic index than regular white rice. It is important to monitor portion sizes and pair the rice with fiber-rich vegetables to prevent blood sugar spikes.
To cook Ponni rice, use a ratio of 1 cup of rice to 2 or 2.5 cups of water. Rinse the grains thoroughly, bring the water to a boil, then simmer on low heat for 15–20 minutes until the water is fully absorbed and the rice is tender.
Ponni rice has a mild, slightly nutty flavor and a soft, non-sticky texture. Its neutral profile makes it an excellent base for soaking up the flavors of curries, sambars, and various South Indian dishes.
Ponni Rice is a versatile ingredient found in cuisines around the world. With 360 calories per 100g and 7.1 grams of protein, it's a nutritious addition to many dishes.
Explore more ingredients in the grain category with complete nutrition information.
View all grain →Yes, Ponni rice is well-known for being very easy to digest. This makes it a preferred choice for children, the elderly, and individuals with sensitive digestive systems or those recovering from illness.
Store raw Ponni rice in an airtight container in a cool, dry place to prevent moisture and pests; it can last for up to 2 years. Cooked Ponni rice should be refrigerated and consumed within 2 days for optimal safety and taste.
Ponni rice has shorter, rounder grains compared to the long, slender grains of Basmati. While Basmati is famous for its strong aroma, Ponni rice is valued for its high mineral content and its ability to remain firm and separate after cooking, making it ideal for daily South Indian meals.