White Rice

Q: How many calories in cup of white rice?

About 205 calories, with roughly 4.3g of protein. cup weighs about 158g. Use the slider above for any other portion.

The universal side. Cheap, mild, endlessly customizable.

130

cal per 100 g

Portion explorer

How much are you eating?

Drag the slider or type grams. Everything below updates live.

= 5.6 oz

Calories

205

Protein

4.3g

Carbs

44.5g

Fat

0.4g

Protein 9% Carbs 89% Fat 2%

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White Rice is nearly pure starch — 28.17g of carbs per 100g and almost nothing else.

That is the whole appeal. Cheap fuel, mild flavor, holds sauce. Whether it is "good" depends entirely on what you put on it.

Reverse calculator

Work backwards from your target.

To hit grams of protein, eat:

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For calories, eat:

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Burn it off

What per 100 g costs.

Minutes for a 155 lb (70 kg) adult to burn 130 cal. Adjust down for lighter, up for heavier.

Walking

min · 3.5 mph

Cycling

min · easy pace

Jogging

min · 5 mph

Swimming

min · freestyle

Estimates from the Compendium of Physical Activities. Real burn depends on weight, intensity, and fitness.

The chef's caveat

Dry → Cooked

Grains absorb water when they cook. 1 cup of dry white rice becomes about 3 cups cooked — the calories do not change, they just spread over more volume. Every number on this page is for cooked weight, the way you actually eat it. If your recipe reads dry, multiply by about 3.

Full nutrient panel · per 100 g

What else is in there.

From USDA FoodData Central (SR Legacy). %DV against the FDA 2,000-calorie reference.

Fiber0.4 g1%

Sugar0.05 g—

Saturated fat0.077 g0%

Cholesterol0 mg0%

Sodium1 mg0%

Potassium35 mg1%

Calcium10 mg1%

Iron1.2 mg7%

Magnesium12 mg3%

Zinc0.49 mg4%

Vitamin C0 mg0%

Vitamin E0.04 mg0%

Vitamin A0 mcg0%

Vitamin D0 mcg0%

Vitamin B60.093 mg5%

Vitamin B120 mcg0%

Folate58 mcg14%

Niacin1.476 mg9%

Caffeine0 mg—

How it stacks

Compared to its neighbors.

per 100 g, as-served. Same portion, honest comparison.

White Rice

Almost identical calories.

Cal130 Protein2.4 g Fat0.2 g

White Rice

Almost identical calories.

Cal130 Protein2.4 g Fat0.2 g

Pasta

Almost identical calories.

Cal126 Protein2.6 g Fat0.7 g

Common questions

The stuff people actually ask.

How many calories in cup of white rice?

About 205 calories, with roughly 4.3g of protein. cup weighs about 158g. Use the slider above for any other portion.

Do I count raw or cooked?

Whichever you weighed. Dry white rice is roughly 3× as calorie-dense per gram as cooked; cooked is what is on this page. If you weigh at the pot use cooked; if you portion dry before cooking, use dry. Do not mix.

Is white rice actually healthy, or is that marketing?

By the numbers on this page: "healthy" is doing work here — it is clean fuel, not a nutrient powerhouse. Fine as the base of a meal, not the meal itself.

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