Calories in Rice
White rice cooked has about 130 kcal per 100g and 28g of carbohydrate per cooked cup. Brown rice is slightly lower in calories and substantially higher in fiber.
Nutrition by portion size
| Portion | kcal | Carbs (g) | Protein (g) | Fat (g) | Fiber (g) |
|---|---|---|---|---|---|
| 1 cup cooked white rice (158g) | 205 | 45 | 4 | 0.5 | — |
| 1 cup cooked brown rice (195g) | 216 | 45 | 5 | 1.8 | 3.5 |
| 1 cup cooked basmati (158g) | 207 | 45 | 4.4 | 0.4 | — |
| 100g cooked white rice | 130 | 28 | 2.7 | 0.3 | — |
| 100g cooked brown rice | 111 | 23 | 2.6 | 0.9 | 1.8 |
Per 100g — variant comparison
| Variant | kcal | Carbs (g) | Protein (g) | Fat (g) | Fiber (g) |
|---|---|---|---|---|---|
| White rice, cooked | 130 | 28 | 2.7 | 0.3 | — |
| Brown rice, cooked | 111 | 23 | 2.6 | 0.9 | 1.8 |
| Basmati, cooked | 131 | 28 | 3.5 | 0.5 | — |
| Jasmine, cooked | 129 | 28 | 2.9 | 0.3 | — |
| Wild rice, cooked | 101 | 21 | 4 | 0.3 | 1.8 |
About these numbers
White rice is one of the most calorie-dense staples once cooked. The cooking process triples the volume (1 cup raw rice yields ~3 cups cooked), so the per-cup calorie count depends heavily on whether the measurement is raw or cooked. The numbers in the table above are cooked weight — the convention used by most nutrition labels and the USDA database.
Brown rice has 15% fewer calories per cup than white rice because of higher water content during cooking. It also has 3.5g fiber per cup vs <1g for white, and a slightly lower glycemic index (66 vs 73). For diabetes management and blood glucose control, brown rice is preferred — though portion control matters more than colour choice.
Use the calculators
- Calorie Deficit Calculator — find how this portion fits your daily target
- Glycemic Load Calculator — compute exact GL for any serving size
- Macro Calculator — set protein, carb, fat splits for cut/maintain/bulk
- Net Carbs Calculator — useful for keto and T1D insulin dosing
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Frequently asked questions
- How many calories are in 1 cup of cooked rice?
- 1 cup of cooked white rice (158g) contains approximately 205 kcal, 45g carbs, 4g protein, and 0.5g fat. Brown rice at the same volume contains ~216 kcal but with 3.5g fiber. Basmati is similar to white in calorie density but has a lower glycemic index.
- Is brown rice really better for you than white rice?
- For most metabolic markers, yes — but the difference is modest. Brown rice retains the bran and germ layers, providing 3–4g of fiber per cup, B vitamins, and minerals (magnesium, manganese) that white rice loses in milling. The lower glycemic index (66 vs 73) produces slightly smaller post-meal glucose spikes. For people with insulin resistance, prediabetes, or T2D, brown rice is the better default. For metabolically healthy people, either is fine in reasonable portions.
- How much rice can I eat on a diet?
- Depends on your daily calorie target. A 1-cup cooked serving of white rice is ~205 kcal — generous portion at most calorie levels. For a 1,800 kcal cut, two 1-cup servings of rice across the day fits comfortably, leaving room for protein and vegetables. For a 1,500 kcal cut, one cup per day is more sustainable. Portion control matters more than which rice variety you choose.
- Does the cooking method change rice calories?
- Slightly. Frying rice (e.g., fried rice with oil) adds 40–80 kcal per cup from the cooking fat. Steaming or boiling adds no calories beyond the rice itself. Cooling cooked rice in the refrigerator and reheating can reduce its effective calorie absorption by 10–15% due to resistant starch formation (Sonia 2015 Asia Pacific J Clin Nutr).
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