Which is better for weight loss, eating steamed buns or rice?
May 09, 2025
Source: Cainiu Health
Dr. Yu Yongchao
Introduction
From a caloric perspective, 100 grams of steamed bun (made from refined flour) contains approximately 252 kilocalories, while 100 grams of cooked rice contains about 116 kilocalories; the calorie content of rice is relatively lower. In terms of nutritional composition, the protein content of steamed buns is generally slightly higher than that of rice, whereas rice has a relatively stable carbohydrate content. However, this comparison applies when both the steamed buns and rice are made from refined grains.
During weight loss, the choice between steamed buns and rice should be considered comprehensively. If calorie control is a priority, rice is a better option; if increasing protein intake and enhancing satiety are desired, whole wheat steamed buns are a good choice.
From a caloric perspective, 100 grams of steamed bun (made from refined flour) contains approximately 252 kcal, while 100 grams of cooked rice contains about 116 kcal, making rice relatively lower in calories. In terms of nutritional content, steamed buns generally contain slightly more protein than rice, while rice has a relatively stable carbohydrate content. However, both steamed buns and rice made from refined grains contain relatively little dietary fiber.
If whole wheat steamed buns are selected, their dietary fiber content significantly increases, which can enhance satiety, reduce intake of high-calorie foods, and help promote intestinal motility. Regarding digestion and absorption, rice digests more slowly and is less likely to cause a rapid rise in blood sugar, which is beneficial for reducing fat accumulation. In contrast, steamed buns are more quickly broken down into maltose by salivary amylase in the mouth, leading to relatively faster digestion and absorption, potentially making one feel hungry more easily.
During weight loss, regardless of choosing steamed buns or rice, moderation in consumption is important. A balanced diet incorporating vegetables, fruits, and protein-rich foods, along with appropriate physical activity, is essential for achieving better weight loss results.
