How many calories in 1 cup of cooked rice?

About 205 calories for 1 cup (158g) of cooked white rice, and about 248 calories for 1 cup (195g) of cooked brown rice. The brown figure is higher mainly because a cup of it weighs more.

Is brown rice lower in calories than white rice?

Per 100g they're nearly identical (~130 vs ~123 calories). Brown rice's advantage isn't fewer calories — it's more fiber (~1.8g vs 0.4g per 100g) and micronutrients, which improve satiety and blood-sugar response.

Why does cooked rice have fewer calories than dry rice?

Dry rice is ~360 calories per 100g; cooking absorbs water, roughly tripling the weight. The total calories don't change — they're just spread across more grams, so per-100g cooked is much lower.

Calories in Rice: White, Brown, and Cooked Portions

Cooked white rice has about 130 calories per 100g (USDA FoodData Central) — roughly 205 calories per standard cup (158g). Rice is almost pure carbohydrate, which is why portion size matters so much: the per-gram number is modest, but servings creep large fast.

Calories in rice (USDA, per 100g cooked)

Type	Calories	Carbs	Protein	Fat
White rice, cooked	~130	28.7g	2.7g	0.3g
Brown rice, cooked	~123	25.6g	2.7g	1.0g
White rice, dry/raw	~360	80g	6.6g	0.6g

Real portions

1 cup cooked white (158g): ~205 cal
1 cup cooked brown (195g): ~248 cal
A restaurant portion (often 1.5-2 cups): ~310-410 cal

This is where rice trips up calorie counts. People log “one cup” and serve themselves nearly two. The energy density is fine; the portion estimate is the problem.

White vs brown

Per 100g they’re nearly the same calories. Brown rice wins on fiber (~1.8g vs 0.4g per 100g) and micronutrients, which slows digestion and blunts the blood-sugar spike — relevant if you’re managing glucose. For pure weight loss, the calorie difference is negligible; choose by fiber and preference.

Fitting rice into your day

Rice is easy to enjoy in a calorie target — the key is measuring the portion, not eliminating the food. See how a serving fits your needs with the TDEE calculator, or balance it against your protein and fat with the macro calculator. Better yet, photograph the plate so the portion is estimated for you instead of guessed.

Frequently asked questions

How many calories in 1 cup of cooked rice?: About 205 calories for 1 cup (158g) of cooked white rice, and about 248 calories for 1 cup (195g) of cooked brown rice. The brown figure is higher mainly because a cup of it weighs more.
Is brown rice lower in calories than white rice?: Per 100g they're nearly identical (~130 vs ~123 calories). Brown rice's advantage isn't fewer calories — it's more fiber (~1.8g vs 0.4g per 100g) and micronutrients, which improve satiety and blood-sugar response.
Why does cooked rice have fewer calories than dry rice?: Dry rice is ~360 calories per 100g; cooking absorbs water, roughly tripling the weight. The total calories don't change — they're just spread across more grams, so per-100g cooked is much lower.