🌾 Grains & Carbsgluten freeveganvegetarian
🍚 Calories in White Rice
The world's most consumed grain — quick energy, easy digestion
Per 100g
365kcal
7.1g
Protein
80g
Carbs
0.7g
Fat
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Full Nutrition Facts — Per 100g
| Nutrient | Per 100g | Per 1 cup cooked white rice (186g) |
|---|---|---|
| Calories | 365kcal | 679kcal |
| Protein | 7.1g | 13.2g |
| Total Carbs | 80g | 148.8g |
| — of which Sugar | 0.1g | 0.2g |
| Total Fat | 0.7g | 1.3g |
| Dietary Fibre | 1.3g | 2.4g |
| Sodium | 5mg | 9mg |
Macro Breakdown
Protein7.1g (28.4 kcal)
Carbohydrates80g (320 kcal)
Fat0.7g (6.3 kcal)
All values per 100g. Protein & carbs = 4 kcal/g · Fat = 9 kcal/g
Key Vitamins & Minerals
Iron0.8mg
6% of daily reference intake
Potassium115mg
3% of daily reference intake
Magnesium25mg
7% of daily reference intake
✅ Key Nutrition Facts
- •Easy to digest — ideal for sensitive stomachs
- •Quick energy release — great pre or post workout
- •Naturally gluten-free
- •Very low in fat — less than 1g per 100g
Calories by Serving Size
| Serving | Grams | Calories | Protein |
|---|---|---|---|
| 100g dry | 100g | 365 kcal | 7.1g |
| 100g cooked | 100g | 365 kcal | 7.1g |
| 1 cup cooked (186g) | 186g | 679 kcal | 13.2g |
| Half cup cooked (93g) | 93g | 339 kcal | 6.6g |
Frequently Asked Questions
How many calories in white rice?+
Dry white rice contains 365 kcal per 100g. Cooked white rice is approximately 130 kcal per 100g. A standard cup of cooked white rice (186g) is around 242 calories.
Is white rice bad for weight loss?+
White rice is not inherently bad for weight loss. It is relatively low in calories per cooked gram, fat-free, and satiating. Many lean populations eat white rice daily. Total calorie balance matters more than the specific carb source.
Brown rice vs white rice — which is better?+
Brown rice is more nutrient-dense with more fibre, vitamins, and a lower GI. White rice digests faster and is gentler on the gut. For everyday eating, brown is the better choice. Around workouts, white rice's faster digestion may be beneficial.
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Data source: USDA FoodData Central & peer-reviewed nutritional references. Values are averages — actual nutrient content varies by brand, preparation method, and growing conditions. Not medical advice.