White Rice Calories: 100g, Half Cup, Cup, and Bowl
Cooked white rice has about 130 calories per 100g. A half cup cooked is about 103 calories, one cooked cup is about 205 calories in the Calorique preset, and a 1.5-cup bowl is about 308 calories before oil, butter, sauces, or toppings.
Quick answer
How many calories are in White Rice (Cooked)?
White Rice (Cooked) has 130 calories per 100g. A 1/2 cup cooked (79g) has about 103 calories. It is a moderate-calorie food, with most calories coming from carbs.
Assistant-ready answer
White Rice Calories: 100g, Half Cup, Cup, and Bowl
Cooked white rice has about 130 calories per 100g. A half cup cooked is about 103 calories, one cooked cup is about 205 calories in the Calorique preset, and a 1.5-cup bowl is about 308 calories before oil, butter, sauces, or toppings.
| Portion | Calories | Main macro | Use when |
|---|---|---|---|
| 1/2 cup cooked (79g) | 103 kcal | 22.1g carbs | Small side or weight-loss portion |
| 100g cooked | 130 kcal | 28g carbs | Best database comparison |
| 1 cup cooked (158g) | 205 kcal | 44.2g carbs | Common plate or bowl serving |
| 1.5 cups cooked (237g) | 308 kcal | 66.4g carbs | Large bowl before toppings |
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Source review
White Rice Source Review: Cooked Cup Calories vs Dry Weight
Reviewed May 26, 2026. This page treats white rice as cooked rice and prevents the common mistake of comparing cooked cup portions with dry rice grams.
- Cooked rice contains absorbed water, so dry rice calories and cooked rice calories are not interchangeable.
- Half-cup, cup, and bowl presets give a better quick answer than a 100g-only database value.
- Fried rice, buttered rice, restaurant rice, and packaged microwave rice need separate accounting for oil, sodium, and serving size.
- USDA FoodData Central is used for the cooked-rice nutrient basis, with FDA label methodology used for packaged products.
Practical Portion Guide for White Rice (Cooked)
| Portion | Calories | Protein | Carbs | Net carbs | Fat |
|---|---|---|---|---|---|
| 1/2 cup cooked (79g) | 103 kcal | 2.1g | 22.1g | 21.8g | 0.2g |
| 1 cup cooked (158g) | 205 kcal | 4.3g | 44.2g | 43.6g | 0.5g |
| 1.5 cups bowl (237g) | 308 kcal | 6.4g | 66.4g | 65.4g | 0.7g |
| 100g reference | 130 kcal | 2.7g | 28.0g | 27.6g | 0.3g |
Use cooked weight for tracking. Dry rice roughly triples after cooking, so dry and cooked grams are not interchangeable.
% Daily Value: 1/2 cup cooked (79g) vs 100g
Percent Daily Values use the FDA reference amounts for adults (protein 50g, fiber 28g, carbohydrate 275g, fat 78g, sodium 2,300mg, cholesterol 300mg, potassium 4,700mg). The FDA label guide treats 20% DV or more per serving as high and 5% DV or less as low.
| Nutrient | Per 100g | % DV | 1/2 cup cooked (79g) | % DV |
|---|---|---|---|---|
| Protein | 2.7g | 5% | 2.1g | 4% |
| Dietary fiber | 0.4g | 1% | 0.3g | 1% |
| Total carbohydrate | 28g | 10% | 22.1g | 8% |
| Total fat | 0.3g | 0% | 0.2g | 0% |
| Sodium | 1mg | 0% | 1mg | 0% |
| Cholesterol | 0mg | 0% | 0mg | 0% |
Source: FDA Daily Values (21 CFR 101.9), checked September 17, 2026.
Serving Size Calculator
Macros Breakdown (per 100g)
Diet Suitability
Glycemic Index: 73 (High)
How White Rice (Cooked) Fits Into a Diet
Cooked white rice is best treated as a simple carbohydrate base for bowls, stir-fries, curries, meal prep, and higher-energy meals.
Pair white rice with beans, eggs, fish, chicken, tofu, vegetables, or lean meat when you want more protein, fiber, and micronutrients.
Long-grain, short-grain, jasmine, basmati, sticky rice, fried rice, buttered rice, and restaurant rice can differ by water, oil, and added ingredients.
Plan Around White Rice (Cooked)
Compare White Rice (Cooked) With Similar Grains & Cereals
Use this comparison when choosing a serving. Calories alone do not tell the full story: protein, fiber, fat, sodium, and realistic portion size determine whether a food fits your plan.
| Food | Calories | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| White Rice (Cooked) | 130 kcal | 2.7g | 28g | 0.3g | 0.4g |
| Oats (Rolled) | 389 kcal | 17g | 66g | 7g | 11g |
| Whole Wheat Bread | 247 kcal | 13g | 41g | 3.4g | 7g |
| Pasta (Cooked, Whole Wheat) | 124 kcal | 5g | 25g | 0.5g | 3.2g |
| Quinoa (Cooked) | 120 kcal | 4.4g | 22g | 1.9g | 2.8g |
| Brown Rice (Cooked) | 112 kcal | 2.6g | 23g | 0.9g | 1.8g |
All comparison values use each food's 100-unit reference so foods can be compared on the same basis.
Vitamins & Minerals
Vitamins
Minerals
Complete Nutrition Facts (per 100g)
% DV = percent of the FDA Daily Value for a 2,000-calorie diet, per 100g. Total sugars have no Daily Value; the FDA value applies to added sugars only.
Methodology & Nutrition Data Sources
How we calculate nutrition data for White Rice (Cooked): Calorie and macronutrient values are standardized reference profiles, generally based on USDA FoodData Central entries where available, then scaled to the serving you choose. Entries may come from different FDC data types or releases, and brand or preparation differences can change the numbers.
- Calorie and macronutrient data sourced from the USDA FoodData Central , the federal food composition database used as the main reference where a matching entry exists.
- Daily Value context: for % DV comparisons, use the FDA Daily Value reference amounts for a 2,000 calorie diet (21 CFR 101.9).
- Dietary reference intakes (DRI) for vitamins and minerals are available in the National Academies Dietary Reference Intake tables for further reading; this page does not calculate DRI percentages.
- Glycemic index values are approximate listed values; GI varies by variety, ripeness, and preparation, so compare with the Harvard Health Glycemic Index Reference and the University of Sydney GI database.
- Dietary guidelines context from the HHS/USDA Dietary Guidelines for Americans 2020–2025 , the federal evidence-based nutrition guidance.
Authoritative nutrition data sources:
- USDA FoodData Central, comprehensive food composition database
- FDA Nutrition Facts Label rules, % Daily Value methodology
- NIH Office of Dietary Supplements, vitamin and mineral research
- CDC Nutrition, Public Health Guidance, chronic disease and diet
- HHS/USDA Dietary Guidelines 2020–2025, federal nutrition recommendations
- Harvard T.H. Chan School of Public Health, The Nutrition Source, evidence-based dietary guidance
Nutrition Disclaimer: Calorie and nutrient values are generally based on USDA reference data and may vary by brand, preparation method, ripeness, and cooking technique. These values are for informational purposes only and should not replace personalized dietary advice from a registered dietitian. Individuals with medical conditions should consult a healthcare provider before making significant dietary changes.
Reviewed by Priya Lindqvist · Last updated September 17, 2026 · Values may not reflect the newest USDA FoodData Central release
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Frequently Asked Questions
Is White Rice (Cooked) high in protein?
White Rice (Cooked) has 2.7g protein per 100g, which is 5% of the 50g FDA Daily Value. 1/2 cup cooked (79g) supplies about 2.1g, or 4% DV. Under the FDA label guide (20% DV or more per serving is high, 5% or less is low), that serving counts as a low-protein serving.
How many calories are in White Rice (Cooked)?
White Rice (Cooked) contains 130 calories per 100g serving. Using general 4-4-9 calorie factors, that is roughly 11 calories from protein, 112 calories from carbohydrates, and 3 calories from fat; these estimates may not add up exactly to the listed total.
Is White Rice (Cooked) good for weight loss?
White Rice (Cooked) can be part of a weight loss diet with 130 calories per 100g. Monitor portion sizes and balance it with other low-calorie foods throughout the day.
How much protein is in White Rice (Cooked)?
White Rice (Cooked) contains 2.7g of protein per 100g. This is a relatively low protein food; consider pairing it with higher protein sources.
What serving size should I track for White Rice (Cooked)?
Track White Rice (Cooked) by grams when precision matters. A practical starting point is 1/2 cup cooked (79g), which is about 103 calories. For packaged, restaurant, fried, sauced, or sweetened versions, use the product label because brand formulas can differ from the plain reference.
Is White Rice (Cooked) keto-friendly?
White Rice (Cooked) is not ideal for strict keto diets due to its 28g of carbohydrates per 100g. Small portions may fit if your daily carb limit allows.
Is White Rice (Cooked) good for diabetics?
People with diabetes should use caution with White Rice (Cooked), which has a listed glycemic index of 73. Its carbohydrate content may affect blood sugar response depending on portion size and meal context. Consult your healthcare provider for personal advice.
What vitamins and minerals are in White Rice (Cooked)?
Calorique's food profile lists vitamins B1, B3, B6, Folate and minerals including Manganese, Selenium, Magnesium for White Rice (Cooked). These are general highlights, not measured amounts or a "good source" rating; check USDA FoodData Central or the product label for exact micronutrient values.
Where does Calorique get nutrition data for White Rice (Cooked)?
Calorique standardizes White Rice (Cooked) nutrition values per 100g using USDA FoodData Central reference fields where available, then scales the data into realistic serving sizes. FDA Nutrition Facts methodology and authoritative nutrition references are used for context. This page was last reviewed September 17, 2026.
Related Calculators
Oats (Rolled)
389 cal · 17g protein per 100g
Whole Wheat Bread
247 cal · 13g protein per 100g
Pasta (Cooked, Whole Wheat)
124 cal · 5g protein per 100g
Quinoa (Cooked)
120 cal · 4.4g protein per 100g
Brown Rice (Cooked)
112 cal · 2.6g protein per 100g
Barley (Cooked)
123 cal · 2.3g protein per 100g
Corn (Sweet, Cooked)
86 cal · 3.2g protein per 100g
Rye Bread
259 cal · 8.5g protein per 100g