TempoLife › Calorie database › Grains & pasta › White rice
White rice calories and nutrition facts
100 grams of white rice contains 130 calories, with 2.7 g of protein, 28.2 g of carbohydrate and 0.3 g of fat. It provides 0.4 g of fiber and 0.1 g of sugar per 100 g. Most of its calories come from carbohydrate.
Cooked white rice is a hydration story: dry rice triples its weight in the pot, so "100 g of rice" means very different things before and after cooking — these values are for cooked. It is the classic neutral energy base: low fat, low fibre, easy to overserve from a big pot. A level measuring cup is a more repeatable portion than a serving spoon.
Where the calories come from
Protein 9% Carbs 89% Fat 2%
How white rice compares
Per 100 g, against the closest grains & pasta in this database.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| White rice | 130 kcal | 2.7 g | 28.2 g | 0.3 g |
| Medium-grain white rice, cooked | 130 kcal | 2.4 g | 28.6 g | 0.2 g |
| Short-grain white rice, cooked | 130 kcal | 2.4 g | 28.7 g | 0.2 g |
| Gluten-free corn pasta, cooked | 126 kcal | 2.6 g | 27.9 g | 0.7 g |
| Barley | 123 kcal | 2.3 g | 28.2 g | 0.4 g |
Nutrition facts for white rice
| Nutrient | Per 100 g | Per 1 cup cooked |
|---|---|---|
| Calories | 130 kcal | 205 kcal |
| Protein | 2.7 g | 4 g |
| Carbohydrate | 28.2 g | 45 g |
| Fat | 0.3 g | 0 g |
| Fiber | 0.4 g | 1 g |
| Sugar | 0.1 g | 0 g |
| Saturated fat | 0.1 g | 0 g |
| Salt | 0 g | 0 g |
Print an EU-style nutrition label for white rice — per 100 g and per portion.
Vitamins and minerals in white rice
Per 100 g, highest share of the Daily Value first. %DV = the adult Daily Value (FDA reference). USDA reference data — not medical advice.
| Nutrient | Per 100 g | %DV |
|---|---|---|
| Manganese | 0.47 mg | 20% |
| Selenium | 7.5 µg | 14% |
| Thiamin (B1) | 0.16 mg | 13% |
| Niacin (B3) | 1.5 mg | 9% |
| Copper | 0.07 mg | 8% |
| Iron | 1.2 mg | 7% |
| Vitamin B6 | 0.09 mg | 5% |
| Zinc | 0.49 mg | 4% |
See the richest foods per nutrient in the nutrient toplists.
Calories in common white rice servings
How many calories in a portion of white rice — reference serving estimates with the gram weight shown.
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 100 g (100 g) | 130 kcal | 3 g | 28 g | 0 g |
| 1 cup (158 g) | 205 kcal | 4 g | 45 g | 0 g |
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Related guides
Frequently asked questions
How many calories are in white rice?
White rice has 130 calories per 100 grams. A typical serving of 1 cup cooked (158 g) has about 205 calories.
How much protein is in white rice?
White rice contains 2.7 g of protein per 100 g, or about 4 g per 1 cup cooked.
Is white rice low in calories?
Compared with other grains & pasta it is: 130 kcal per 100 g versus a category median of 342 kcal.
Are these white rice calories exact?
No. These are per-100-gram reference values from the USDA FoodData Central SR Legacy source family. Portion size, ripeness, cut and cooking method all change the real number, so treat them as an estimate and log your own portion.
Related foods
Source: USDA FoodData Central SR Legacy #168878 (2018-04 release). US Government work — public domain in the United States. Reference values per 100 g edible portion.
