QUICK ANSWER
How many calories are in white rice?
Cooked enriched long-grain white rice contains about 130 calories per 100 g. One cooked cup at 158 g is roughly 205 calories before oil, butter, sauce or other meal ingredients.
130 kcal / 100 gNutrition values describe a reference food state, not every individual item. Variety, water content, preparation and portion weight can change the estimate.
THE NUMBERS
White rice nutrition facts per 100 g
The values below use the reference state shown at the top of this page. Keeping one gram basis makes it easier to compare foods before translating the values to the portion you actually ate.
- Calories
- 130 kcal
- Protein
- 2.69 g
- Carbohydrate
- 28.2 g
- Fat
- 0.28 g
- Fibre
- 0.4 g
- Iron
- 1.2 mg
- Folate
- 58 µg
- Sodium
- 1 mg
Source: USDA FoodData Central SR Legacy record 168878. Values may be rounded for readability.
SERVING SIZE
Calories by portion and serving weight
Words such as “small,” “medium,” “half” and “one piece” are convenient but imprecise. Grams make the estimate reproducible, particularly when natural foods vary in size.
MACROS
Carbohydrate, protein and fat explained
Carbohydrate
Most cooked white-rice calories come from starch.
Protein
Rice contributes some protein but is not usually the meal’s protein anchor.
Fat
Plain rice is very low in fat; cooking oil and butter count separately.
MORE THAN CALORIES
Fibre, vitamins and minerals
One food does not need to provide every nutrient. These are the characteristics most useful for understanding where white rice fits in a varied eating pattern.
Folate
Enrichment contributes folate, with 58 µg per 100 g in this record.
Iron
The enriched reference provides 1.2 mg iron per 100 g.
Fibre
White rice is low in fibre compared with many whole grains.
Sodium
Plain unsalted rice is naturally very low in sodium.
FOOD STATE MATTERS
How preparation changes the nutrition estimate
A reliable calorie entry should describe the food you actually ate—not merely a food with a similar name.
Raw vs cooked
Raw and cooked grams are not interchangeable because rice absorbs water.
Brown rice
Brown rice has a separate nutrient profile and usually more fibre.
Fried rice
Oil, eggs, sauces and other ingredients create a mixed dish.
Coconut rice
Coconut milk and other ingredients increase energy and fat.
PRACTICAL CONTEXT
How white rice can fit different goals
There is no universal “good” or “bad” food. Portion, frequency, the rest of the meal, preferences and individual health needs all matter.
Carbohydrate source
Rice can supply energy as the starch component of a meal.
Activity
Portion size can be adjusted around activity and appetite.
Fibre goals
Pair with vegetables, beans or a higher-fibre grain.
Calorie planning
Weigh cooked rice with a cooked record for consistency.
QUALITY & SAFETY
How to choose, store and prepare it
Cool promptly
Cooked rice should be cooled and refrigerated promptly according to food-safety guidance.
Refrigerate
Store in a covered container.
Reheat
Reheat thoroughly and avoid repeated room-temperature holding.
Discard
Discard rice left unsafe for extended periods or showing spoilage.
PHOTO LOGGING
How to log white rice more accurately
A food photo can suggest the ingredient, but it cannot always reveal exact weight, hidden oil or preparation details. These checks turn an image guess into a better estimate.
- 01
Match the reference state: long-grain white rice · enriched · cooked · per 100 g.
- 02
Use edible grams when possible; household measures and natural pieces vary.
- 03
Log oils, sauces, sweeteners, toppings and recipe ingredients separately.
- 04
For a mixed dish, use the complete recipe or record this ingredient before combining it.
COMMON QUESTIONS
White rice calorie and nutrition questions
How many calories are in one cup?
A 158 g cooked cup is about 205 calories.
Why is raw rice higher per 100 g?
Raw rice contains far less water.
Does oil count?
Yes. Oil and butter add calories.
Is brown rice the same?
No. Use a brown-rice record.
Should restaurant rice be estimated differently?
Yes when oil, butter or larger portions are likely.
KEEP EXPLORING
Related food guides
SOURCES & METHOD
Where these numbers come from
Values are for enriched long-grain white rice, cooked, per 100 g. This cooked record is used because most people log rice after cooking.
Open USDA FoodData Central SR Legacy record 168878 ↗Page reviewed 26 August 2026. We show the food state, gram basis and source record so readers can check the estimate instead of treating one number as universally exact.