Nutrition facts · Grains, bread and pasta
Calories in White rice (cooked)
Cooked white rice has 130 calories per 100 g, and 1 cup cooked (158 g) has 205 calories. Almost all of those calories come from carbohydrates, with 28.2 g of carbs per 100 g compared with just 2.7 g of protein and 0.3 g of fat.
Calories come from: Carbs 89% · Fat 2% · Protein 9%
Common servings
| Serving | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Per 100 g | 100 g | 130 kcal | 2.7 g | 28.2 g | 0.3 g |
| 1 cup, cooked | 158 g | 205 kcal | 4.3 g | 44.5 g | 0.4 g |
Full nutrition (Per 100 g)
| Calories | 130 kcal |
|---|---|
| Protein | 2.7 g |
| Carbohydrates | 28.2 g |
| of which sugars | 0.1 g |
| Fiber | 0.4 g |
| Fat | 0.3 g |
| of which saturated | 0.1 g |
| Sodium | 1 mg |
What changes the calories
- Rice absorbs water as it cooks, so a gram of dry rice has far more calories than a gram of cooked rice, and logging the wrong form can throw your numbers off a lot.
- Cooking rice with butter or oil, or frying it, adds the calories of that fat on top of the rice itself.
- How much water the rice holds varies with cooking time and method, so softer, wetter rice has slightly fewer calories per gram than drier rice.
- Portions are easy to underestimate because rice is often scooped loosely or heaped, and a restaurant serving can be much larger than one cup.
Tips for logging it accurately
- Weigh your rice after cooking and log it as cooked rice, or weigh it dry before cooking and log it as dry, but don't mix the two.
- Log any butter, oil, sauce or toppings separately so their calories aren't missed.
- Snap a photo of your plate in BerryFit to log the rice and everything served with it, then adjust the portion if you weighed it.
Log White rice (cooked) in seconds
Snap a photo of your meal or search for White rice (cooked) in BerryFit to track calories and macros against your own daily target.
Frequently asked questions
How many calories are in a cup of cooked white rice?
One cup of cooked white rice (158 g) has 205 calories, with 44.5 g of carbs, 4.3 g of protein and 0.4 g of fat.
How many carbs are in cooked white rice?
Cooked white rice has 28.2 g of carbohydrates per 100 g, including 0.4 g of fiber and 0.1 g of sugar.
Is white rice high in protein?
Not especially. It has 2.7 g of protein per 100 g cooked, so most of its calories come from carbs.
How does white rice compare with quinoa or couscous?
Cooked white rice has 130 calories per 100 g, slightly more than cooked quinoa at 120 and cooked couscous at 112, and close to cooked wheat noodles at 131.
Similar foods
Calories in common foodsValues per 100 g from USDA FoodData Central (Rice, white, long-grain, regular, enriched, cooked, FDC ID 168878); servings use USDA portion weights. Real foods vary by variety, ripeness and preparation.
The text on this page was written with the help of AI (Anthropic's Claude) and checked against the numbers in a separate review. The numbers themselves come only from USDA.
