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How Many Calories in White Rice?
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Quick reference — common serving sizes
| Amount | Calories | Protein |
|---|---|---|
| 1 oz (28g) | 37 kcal | 0.8g |
| 100g | 130 kcal | 2.7g |
| 1 cup cooked | 205 kcal | 4.3g |
A white rice contains 130 calories per 100g. A typical 1 cup cooked (158g) provides about 205 calories. White Rice is moderate in calories. Accurate tracking starts with weighing portions — a digital kitchen scale removes all the guesswork.
White Rice Nutrition Facts
| Nutrient | Per 100g | Per serving (158g) |
|---|---|---|
| Calories | 130 kcal | 205 kcal |
| Protein | 2.7g | 4.3g |
| Carbohydrates | 28.2g | 44.6g |
| of which Sugars | 0.1g | 0.2g |
| Fat | 0.3g | 0.5g |
| of which Saturates | 0.1g | 0.2g |
| Fibre | 0.4g | 0.6g |
| Sodium | 1.0mg | 2mg |
| Potassium | 35.0mg | 55mg |
| Calcium | 10.0mg | 16mg |
| Iron | 1.2mg | 1.9mg |
| Vitamin C | 0.0mg | 0.0mg |
| Vitamin A | 0.0µg | 0µg |
| Selenium | 7.5µg | 12µg |
| Riboflavin (B2) | 0.0mg | 0.0mg |
% of Daily Value (per 100g)
Based on a standard 2,000-calorie reference diet — the same basis used on nutrition labels in the US and UK.
- A good source of carbohydrates (10% DV)
- Low in saturated fat (0% DV)
- Low in sodium (0% DV)
- A good source of selenium (14% DV)
- Calories: 6% DV
- Protein: 5% DV
- Carbohydrates: 10% DV
- Fibre: 1% DV
- Fat: 0% DV
- Saturated fat: 0% DV
- Sodium: 0% DV
- Potassium: 1% DV
- Calcium: 1% DV
- Iron: 7% DV
- Vitamin C: 0% DV
- Vitamin A: 0% DV
- Selenium: 14% DV
- Riboflavin (B2): 0% DV
Useful for tracking white rice
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MORiSH Pork Chicharrónes
79% protein, zero carbs. Air-fried, not baked. One of the cleanest macros of any snack.
Shop MORiSH →Have a cat or dog? Check whether white rice is safe for your dog or safe for your cat before sharing. Also check the full ingredient breakdown and food safety guide for pregnancy and storage advice. Use a meal prep container set to portion out white rice for the week. Tracking supplements too? Check drug and supplement interactions before combining anything new.
Good to know
Check the actual serving size on packaging before comparing to the per-100g figures here — snack portions are often smaller (or larger) than 100g.
Frequently Asked Questions
How many calories in white rice per 100g?
White Rice contains 130 calories per 100g, based on USDA reference data.
Is white rice high in calories?
A 1 cup cooked of white rice (158g) has around 205 calories — roughly 10% of a 2,000-calorie daily intake.
Is white rice good for weight loss?
White Rice is fairly calorie-dense at 130 calories per 100g, so portion size matters when losing weight. A 1 cup cooked provides about 205 calories.
How much protein is in white rice?
White Rice contains 2.7g of protein per 100g.
Is white rice a good source of fibre?
White Rice is relatively low in fibre at 0.4g per 100g, so pairing it with fibre-rich sides (vegetables, whole grains, legumes) can help balance a meal.
How does white rice compare to puddings, vanilla, ready-to-eat?
White Rice has 130 calories per 100g, close to puddings, vanilla, ready-to-eat at 130 — 0 calories fewer per 100g. See the full macro breakdown above.
How many servings of white rice for 20g of protein?
With 2.7g of protein per 100g, you'd need roughly 741g of white rice to reach 20g of protein
Foods with a similar calorie count
Other snacks closest to white rice by calories per 100g:
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| White Rice (this page) | 130 kcal | 2.7g | 28.2g | 0.3g |
| Puddings, Vanilla, Ready-to-eat | 130 kcal | 1.4g | 22.6g | 3.8g |
| Puddings, Tapioca, Ready-to-eat | 130 kcal | 1.9g | 21.7g | 3.9g |
| Rice, White, Medium-grain, Enriched, Cooked | 130 kcal | 2.4g | 28.6g | 0.2g |
| Rice, White, Short-grain, Enriched, Cooked | 130 kcal | 2.4g | 28.7g | 0.2g |
| Pasta, Fresh-refrigerated, Spinach, Cooked | 130 kcal | 5.1g | 25.0g | 0.9g |
| Pasta, Homemade, Made with Egg, Cooked | 130 kcal | 5.3g | 23.5g | 1.7g |
More kit for white rice tracking
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Nutrition data: USDA FoodData Central (public domain, CC0 1.0). Values are per 100g unless stated.