How Many Calories in Rice? Nutrition Facts & Macros
One cup of cooked white rice (158g) has 205 calories
Protein 4.3g · Carbs 44.6g · Fat 0.4g
Rice is a dietary staple for more than half the world's population — affordable, versatile, and a reliable source of energy. Whether you're tracking carbs for weight management or fueling an active lifestyle, knowing the exact nutrition facts matters. Here's everything you need to know about rice calories and macros, based on USDA data. Cooked white rice is about 68% water, which is why its calorie density is much lower than dry rice.
544 kJ · per 100g · Water: 68.4 g
Calorie Calculator: Rice (white, cooked)
158 g Rice (white, cooked) contains 205 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 cup cooked (158g) | 205 kcal | 4.3g | 44.6g | 0.4g |
| 1/2 cup cooked (79g) | 103 kcal | 2.1g | 22.3g | 0.2g |
| 100 grams | 130 kcal | 2.7g | 28.2g | 0.3g |
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| Rice (white, cooked) | per 100g |
|---|---|
| Calories | 130 kcal |
| Protein | 2.69 g |
| Fat | 0.28 g |
| Carbs | 28.2 g |
| Fiber | 0.4 g |
| Sugar | 0.05 g |
| Sodium | 1 mg |
| Potassium | 35 mg |
| Magnesium | 12 mg |
| Phosphorus | 43 mg |
| Folate | 3 mcg |
| Manganese | 0.472 mg |
| Water | 68.4 g |
Source: USDA FoodData Central (FDC ID: 169757) · Data verified April 2026
Variations
Brown rice (cooked)
Brown rice has 112 calories per 100g cooked — slightly less than white (130 kcal). It provides 2.32g protein, 0.83g fat, and 23.5g carbs. The big advantage is fiber: 1.8g per 100g (4.5× more than white rice). Also richer in magnesium, phosphorus, and manganese. Nuttier flavor, chewier texture.
Basmati rice (cooked)
Basmati rice has similar calories to regular white rice — about 130 calories per 100g cooked. It has a lower glycemic index (50-58 vs 64-72 for regular white) due to its longer grain structure and higher amylose content. Aromatic, fluffy, and popular in Indian and Middle Eastern cuisine.
Jasmine rice (cooked)
Jasmine rice has approximately 130 calories per 100g cooked, similar to regular white rice. It has a slightly higher glycemic index (68-80) due to more amylopectin starch. Known for its fragrant aroma and slightly sticky texture. Popular in Thai and Southeast Asian cuisine.
Frequently Asked Questions
How many calories in rice?
One cup of cooked white rice (158g) contains approximately 205 calories. Per 100g, cooked white long-grain rice has 130 calories. The calorie count varies by type — brown rice has 112 calories per 100g cooked, while basmati and jasmine are similar to regular white rice at around 130 calories.
Is rice good for weight loss?
Rice can be part of a weight loss diet when portions are controlled. At 130 calories per 100g cooked, it's a moderate-calorie carb source. It has very low fat (0.28g per 100g) and provides sustained energy. The key is portion control — one cup (158g) at 205 calories is a reasonable serving.
Brown rice vs white rice calories?
Brown rice has 112 calories per 100g cooked versus 130 for white rice. The bigger difference is fiber — brown rice has 1.8g fiber per 100g compared to 0.4g in white. Brown rice also has more magnesium, phosphorus, and B vitamins. However, white rice is easier to digest and has a softer texture.
How many carbs in rice?
One cup of cooked white rice (158g) contains about 44.6g of carbohydrates. Per 100g, white rice has 28.2g of carbs with only 0.4g of fiber. This makes rice a high-carb food — most of the calories (87%) come from carbohydrates.
Is rice a good source of protein?
Rice is not a high-protein food. One cup cooked (158g) provides 4.3g protein, and per 100g it has only 2.69g protein. For comparison, eggs have 12.6g and chicken breast has 31g per 100g. Rice is best combined with protein-rich foods like beans, eggs, or meat for a balanced meal.
How much rice should I eat per day?
A typical serving is one cup cooked (158g) at 205 calories. For most adults, 1-2 cups per day fits within a balanced diet. Athletes or highly active people may eat more. If you're on a low-carb or keto diet, rice should be limited — one cup has 44.6g of carbs, which exceeds most low-carb daily limits.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Rice (white, cooked) | 130 | 2.69g | 28.2g | 0.28g |
| Egg | 143 | 12.6g | 0.72g | 9.51g |
| Chicken Breast | 151 | 30.54g | 0g | 3.17g |
| Sweet Potato | 86 | 1.57g | 20.12g | 0.05g |
| Banana | 89 | 1.09g | 22.84g | 0.33g |
per 100g
Cooked white rice has 130 kcal per 100g — more than sweet potatoes (90 kcal) but less than eggs (143 kcal). Its high carbohydrate content (28.2g) makes it one of the most energy-dense staple foods.
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