Calories and Protein in White Rice
Nutrition data for white rice, long-grain, enriched, cooked.
Quick answer: 1 cup, cooked (158 g) of white rice has about 205 calories, 4.3 g of protein, 0.4 g of fat and 45 g of carbohydrate. Per 100 g it has 130 calories and 2.7 g of protein. These figures are for white rice that is long-grain, enriched, cooked.
- 205calories
- 4.3 gprotein
- 0.4 gfat
- 45 gcarbs
per 1 cup, cooked (158 g)
Serving sizes for white rice
| Serving | Weight | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|---|
| 100 grams | 100 g (3.5 oz) | 130 | 2.7 g | 0.3 g | 28 g |
| 1/2 cup, cooked | 79 g (2.8 oz) | 103 | 2.1 g | 0.2 g | 22 g |
| 1 cup, cooked | 158 g (5.6 oz) | 205 | 4.3 g | 0.4 g | 45 g |
USDA lists a cup of cooked white rice at about 158 g. Rice roughly triples in weight when cooked, so raw and cooked cups are very different amounts.
Full nutrition facts
| Nutrient | Per 100 g | Per 1 cup, cooked (158 g) | % Daily Value* |
|---|---|---|---|
| Calories | 130 | 205 | |
| Total fat | 0.3 g | 0.4 g | 1% |
| Saturated fat | 0.1 g | 0.1 g | 1% |
| Sodium | 1 mg | 2 mg | 0% |
| Total carbohydrate | 28 g | 45 g | 16% |
| Dietary fiber | 0.4 g | 0.6 g | 2% |
| Total sugars | 0.1 g | 0.1 g | |
| Protein | 2.7 g | 4.3 g | 9% |
| Potassium | 35 mg | 55 mg | 1% |
| Calcium | 10 mg | 16 mg | 1% |
| Iron | 1.2 mg | 1.9 mg | 11% |
| Magnesium | 12 mg | 19 mg | 5% |
*Percent Daily Value uses the FDA reference amounts for a 2,000 calorie diet and is calculated for 1 cup, cooked (158 g). Source: USDA FoodData Central, record 168878 (Rice, white, long-grain, regular, enriched, cooked).
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About white rice nutrition
Cooked white rice is mostly carbohydrate and water, with a little protein. These figures are for regular long-grain enriched white rice after cooking.
- Iron: 1.9 mg in 1 cup, cooked, about 11 percent of the Daily Value.
How preparation changes the numbers
- Weigh or measure rice after cooking when you use this page. Dry rice has about three times the calories per gram.
- Cooking rice with butter, oil, broth or coconut milk changes the numbers, so a lemon rice pilaf will differ from plain rice.
How white rice compares
Per 100 g, white rice ranks #16 of 30 foods on this site for protein and #19 for fewest calories.
Protein per 100 g
Calories per 100 g
Recipes with white rice
Questions about white rice
205 calories in 1 cup, cooked (158 g) of white rice, or 130 calories per 100 g. These figures are for white rice that is long-grain, enriched, cooked.
4.3 g of protein in 1 cup, cooked (158 g) of white rice, or 2.7 g per 100 g. Protein makes up about 8 percent of its calories.
About 205 calories in a cup (158 g).
About 4.3 g of protein.
About 45 g of carbohydrate.
Related guides
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Sources and method
Nutrient values come from USDA FoodData Central (SR Legacy), record 168878: Rice, white, long-grain, regular, enriched, cooked, retrieved 2026-09-30. Serving weights are USDA household measures, or a simple fraction of one. Brands, growing conditions and cooking method change real-world numbers, so treat every figure as a good estimate. Written and reviewed by Claudio; read how we develop and check our numbers.
