Foods · Grains and pasta
Calories in white rice (cooked)
White rice (cooked): about 130 calories per 100 g. A portion of 1 cup (158 g) has about 205 calories.
Calories and nutrients by portion
| Portion | Grams | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g (3.5 oz) | 100 g | 130 | 2.7 g | 28.2 g | 0.3 g |
| 1 cup | 158 g | 205 | 4.3 g | 44.5 g | 0.4 g |
Where the calories come from
- Protein 9%
- Carbs 89%
- Fat 2%
Shares are estimated with 4 calories per gram of protein and carbohydrate and 9 per gram of fat.
Full nutrition per 100 g
| Calories | 130 kcal |
| Protein | 2.7 g |
| Carbohydrate | 28.2 g |
| of which sugars | 0.1 g |
| Fibre | 0.4 g |
| Fat | 0.3 g |
| of which saturated | 0.1 g |
| Cholesterol | 0 mg |
| Sodium | 1 mg |
| Potassium | 35 mg |
| Calcium | 10 mg |
| Iron | 1.2 mg |
| Water | 68.4 g |
How it compares with other grains and pasta
Among the 8 grains and pasta listed on this site, white rice (cooked) ranks number 5 from the lowest in calories per 100 g, and number 7 from the highest in protein per 100 g.
Fewer calories per 100 g
- Brown rice (cooked) 123 cal
- Quinoa (cooked) 120 cal
- Couscous (cooked) 112 cal
More calories per 100 g
- Whole-wheat pasta (cooked) 149 cal
- Pasta (cooked) 158 cal
- Oats (dry) 379 cal
What 205 calories equal in exercise
For a 155 lb (70 kg) person, Harvard Health lists about 133 calories for 30 minutes of walking at 3.5 mph and about 288 for 30 minutes of running at 5 mph. By that chart, a portion of white rice (cooked) (1 cup, 205 calories) equals about 46 minutes of walking or 21 minutes of running. Use the calories burned calculator for your own weight.
About these numbers
The figures come from the USDA FoodData Central entry “Rice, white, long-grain, regular, enriched, cooked”. They describe the cooked food. Cooking changes the water content, so calories per 100 g differ from the raw food. They are reference averages, so brands, ripeness, cuts and recipes shift the real number. Treat them as estimates, and weigh food for the closest result.
Quick answers
How many calories are in white rice (cooked) (1 cup)?
About 205 calories (≈). That is 1 cup (158 g) of white rice (cooked), using the USDA reference value of 130 calories per 100 g.
How many calories are in 100 grams of white rice (cooked)?
About 130 calories (≈). One ounce (28 g) is about 37 calories.
How much protein is in white rice (cooked)?
2.7 g per 100 g, and about 9% of its calories come from protein (≈). A portion of 1 cup has about 4.3 g.
Source
- USDA FoodData Central, SR Legacy: Rice, white, long-grain, regular, enriched, cooked (FDC ID 168878)
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
- Harvard Health: calories burned in 30 minutes for people of three different weights
General information, not medical advice. Nutrient values are estimates and vary by product and portion.
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