Is plain rice good for muscle gain?
Not for protein. It is fuel for training. One serving (1 katori · 150 g) has 195 kcal and 5 g protein.
195kcal
5 gprotein
42 gcarbs
0 gfat
Why
- 2.3 g protein per 100 kcal (low; chicken breast is about 22, plain rice about 2).
- 195 kcal a serving is 7% of a 2,800 kcal bulking day, and 5 g is 4% of 140 g protein.
- With 42 g carbs it is good fuel before or after training.
The portion to aim for
Even 2 katori gives 9 g protein (390 kcal), so build the meal around another protein food.
| Portion | kcal | Protein |
|---|---|---|
| ½ katori | 98 | 2 g |
| 1 katori | 195 | 5 g |
| 1½ katori | 293 | 7 g |
| 2 katori | 390 | 9 g |
More protein a serving in rice and khichdi
- Veg fried rice377 kcal · 7 g protein · 1 plate
- Lemon rice306 kcal · 7 g protein · 1 katori · 180 g
- Puliyogare324 kcal · 7 g protein · 1 katori · 180 g
Pair it with
- Soya chunks curry178 kcal · 16 g protein · 1 katori · 150 g
- Sprouts salad152 kcal · 10 g protein · 1 katori · 120 g
- Tofu bhurji163 kcal · 11 g protein · 1 katori · 120 g