Cooked white rice has about 130 kcal per 100 g. One reference cup weighing 158 g gives about 205 kcal, while a 150 g weighed portion gives 195 kcal. These figures describe cooked rice without separately added oil, butter, or sauce.
The cup example here is already cooked. Dry rice absorbs water, and the finished weight depends on the variety and cooking method. A dry cup therefore cannot be calculated using this cooked per-100-g reference.
When you weigh rice dry, use the package's dry-weight information for the whole batch. Weigh the finished rice and divide the batch calories by the portion you take. That approach lets you keep your own cooking yield instead of assuming that every batch triples in weight.
The USDA record describes enriched, cooked, long-grain white rice. Enrichment affects some of the vitamins and minerals, so the full table may differ from a particular brand or a variety sold in another country. Use a matching package label when you have one.
For fried rice or rice cooked with other ingredients, include those ingredients in the recipe. The plain-rice figure does not cover the oil or sauce, and cooling the rice is not a reason to subtract a fixed calorie percentage from the record.
| Nutrient | Per 100 g | Per serving |
|---|---|---|
| Calories | 130 kcal | 205 kcal |
| Protein | 2.69 g | 4.3 g |
| Fat | 0.28 g | 0.4 g |
| Carbohydrates | 28.17 g | 44.5 g |
| Fiber | 0.4 g | 0.6 g |
| Sugar | 0.05 g | 0.1 g |
| Water | 68.44 g | 108.1 g |
| Vitamins & Minerals | ||
| Vitamin B6 | 0.093 mg | 5% |
| Vitamin E | 0.04 mg | 0% |
| Thiamin (B1) | 0.163 mg | 14% |
| Riboflavin (B2) | 0.013 mg | 1% |
| Niacin (B3) | 1.476 mg | 9% |
| Folate | 58 µg | 14% |
| Pantothenic Acid (B5) | 0.39 mg | 8% |
| Calcium | 10 mg | 1% |
| Iron | 1.2 mg | 7% |
| Magnesium | 12 mg | 3% |
| Phosphorus | 43 mg | 3% |
| Potassium | 35 mg | 1% |
| Sodium | 1 mg | 0% |
| Zinc | 0.49 mg | 4% |
| Copper | 0.069 mg | 8% |
| Manganese | 0.472 mg | 21% |
| Selenium | 7.5 µg | 14% |
| Serving | Calories | Protein | Fat | Carbohydrates |
|---|---|---|---|---|
| 100 g | 130 kcal | 2.69 g | 0.28 g | 28.17 g |
| 1 cup cooked (158 g) | 205 kcal | 4.3 g | 0.4 g | 44.5 g |
| Example cooked portion (150 g) | 195 kcal | 4.0 g | 0.4 g | 42.3 g |
| Food | Calories | Protein | Fat | Carbohydrates |
|---|---|---|---|---|
| White rice (cooked) | 130 kcal | 2.69 g | 0.28 g | 28.17 g |
| Oatmeal (cooked) | 68 kcal | 2.4 g | 1.4 g | 12 g |
| Sweet yellow corn (raw kernels) | 86 kcal | 3.27 g | 1.35 g | 18.7 g |
| Buckwheat (cooked) | 92 kcal | 3.4 g | 0.6 g | 19.9 g |
| Millet (cooked) | 119 kcal | 3.5 g | 1 g | 23.7 g |
Use our calorie calculator to find your daily calorie needs.
Keep your rice portion and the rest of the meal in one CalZen record. Match the entry to cooked or dry weight, and review the amount before saving.
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