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Calories in White Rice

Q: How many calories in white rice?

Cooked white rice has 130 calories per 100g. A cup (186g) has 242 calories. Dry uncooked: 365 kcal/100g (absorbs ~3× weight in water when cooked).

Updated July 2026 · Reviewed by CaloriesCalc Team · Source: USDA FoodData Central

130

kcal

per 100g

2.69

Protein

0.28

Fat

28.17

Carbs

0.4

Fiber

242

kcal per cup cooked (186g)

130

kcal per 100g cooked

kcal per oz (28g)

White Rice nutrition facts and calories per 100g

🌾Most consumed grain globally

⚡High GI 73 — quick energy

😴Cooling increases resistant starch 2-3×

💊Enriched with folate and B vitamins

😌Gluten-free — safe for celiac

🌿0.4g fiber per 100g — very low

🌾 Calculate Calories for Any White Rice Weight

Weight100g

Nutrition Facts

Per 100g cooked white rice

* % Daily Value based on a 2,000 kcal diet.

Quick summary: Cooked white rice contains 130 calories per 100g. A cup (186g) has 242 calories. The most consumed grain globally. High glycemic index (73). Cooling cooked rice increases resistant starch 2-3×, reducing glycemic impact.

Vitamins & Minerals — per 100g

Nutrient	Amount	% Daily Value
Manganese	0.47mg	20%
Folate	58µg	15%
Thiamine (B1)	0.16mg	13%
Selenium	7.5µg	14%
Niacin (B3)	1.5mg	9%
Phosphorus	43mg	3%
Magnesium	12mg	3%
Zinc	0.49mg	4%
Potassium	35mg	1%
Iron	0.2mg	1%

Calories in White Rice by Weight

Weight	Calories	Carbs	Protein	Fiber

Macronutrient Breakdown — per 100g

Carbohydrates28.17g · 87% of calories

Protein2.69g · 8% of calories

Fat0.28g · 2% of calories

Fiber0.4g (included in carbs)

Net carbs cooked: 27.8g/100g. GI=73. Dry: 365 kcal/100g. Cooling converts starch to resistant starch, lowering glycemic impact.

Micronutrient Highlights

⚡

Manganese

0.47mg

20% DV

Antioxidant enzymes

💊

Folate (B9)

58µg

15% DV

Enriched — cell division and DNA

⚡

Thiamine (B1)

0.16mg

13% DV

Carbohydrate metabolism

🧠

Niacin (B3)

1.5mg

9% DV

Energy metabolism

🦴

Phosphorus

43mg

3% DV

Bone health and ATP

🔬

Selenium

7.5µg

14% DV

Antioxidant and thyroid

White Rice Nutrition

Global Staple

White rice is the primary calorie source for over half the world's population. Its long shelf life, neutral flavour, easy digestibility, and reliable energy make it essential in Asian, African, and Latin American cuisines. Populations consuming large amounts of white rice often show normal weight and longevity — demonstrating that overall diet quality matters more than any single food.

Resistant Starch — The Cooling Trick

When cooked rice is cooled for 12+ hours, some starch undergoes retrogradation to form resistant starch. Research found adding coconut oil before cooking and cooling overnight increased resistant starch 10×, potentially reducing absorbed calories by 50-60%. Reheating partially reverses this but some resistant starch persists, lowering the glycemic impact.

Glycemic Index — Managing Blood Sugar

White rice GI ~73 causes rapid blood sugar rises. This can be substantially reduced: eat cold or reheated (more resistant starch), pair with protein and fat, choose parboiled or long-grain varieties (GI ~65), and use smaller portions. The glycemic load of a typical serving is manageable in a balanced meal.

Digestibility Advantage

White rice's removal of bran eliminates phytic acid, lectins, and antinutrients that can irritate the gut. For IBS, inflammatory bowel disease, illness recovery, or sensitive digestion, white rice is often the best-tolerated carbohydrate. Its simplicity is a genuine advantage for many people.

White Rice vs Other Grains — Calorie Comparison

Is White Rice Suitable for Your Diet?

⚠️

Weight loss

In moderation — high GI, watch portions

❌

Keto

No — 27.8g net carbs

❌

Paleo

No — grains excluded

✅

Gluten-free

Yes — naturally

⚠️

Diabetic

In moderation — GI 73

✅

Vegan

Yes

✅

Vegetarian

Yes

✅

IBS

Yes — easily digestible

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Frequently Asked Questions

How many calories in white rice?

Cooked white rice has 130 calories per 100g. A cup (186g) has 242 calories. Dry uncooked: 365 kcal/100g (absorbs ~3× weight in water when cooked).

Is white rice healthy?

White rice is nutritionally modest — low in fiber vs brown rice. However, it is easily digestible, gluten-free, and a reliable energy source. For people with digestive sensitivity it is often better tolerated than whole grains.

Is white rice fattening?

Rice itself is not fattening. However, its high GI (73) causes rapid blood sugar spikes that can increase hunger. Portion control and pairing with protein and vegetables reduces glycemic impact.

Brown rice vs white rice?

Brown rice has more fiber (1.8g vs 0.4g), more vitamins, and a lower GI (~68 vs 73). White rice is more digestible. Brown rice is nutritionally superior for general health.

Is white rice keto?

No — 27.8g net carbs per 100g cooked. Even a small portion exceeds daily keto limits.

Does cooling rice reduce calories?

No — cooling does not reduce calories. It converts some starch to resistant starch, slightly reducing glycemic impact and effective calorie absorption.

Sources

Nutrition values from USDA FoodData Central. Not medical advice.