White Rice Nutrition Facts: Calories, Protein, Carbs & Macros

Nutrition Facts & Macros

Serving size

Amount Per Serving

Calories 130

Calories from Fat 3

% Daily Value*

Total Fat 0.3g0%

Total Carbohydrate 28g10%

Dietary Fiber 0.4g1%

Sugars 0g0%

Protein 2.7g5%

Sodium 1mg0%

* Percent Daily Values are based on a 2,000 calorie diet.
Calories per gram: Fat 9 · Carbohydrate 4 · Protein 4

Macronutrient Profile

Protein 2.7g

Carbs 28g

Fat 0.3g

Source: USDA FoodData Central.

100 g (cooked)

130 kcal 2.7g protein 28g carbs 0.3g fat

1 cup cooked (186 g)

242 kcal 5g protein 52.1g carbs 0.6g fat

1/2 cup cooked (93 g)

121 kcal 2.5g protein 26g carbs 0.3g fat

1 cup dry (185 g)

891 kcal 18.5g protein 191.8g carbs 2.1g fat

White Rice FAQ

Is white rice good for weight loss?

White rice can be part of a weight loss diet when portions are controlled. At 130 calories per 100 g (cooked), it's not calorie-dense. Pair with protein and vegetables for a balanced, filling meal.

Is white rice high in protein?

No. White rice has only 2.7 g of protein per 100 g cooked. It's primarily a carb source. Combine with chicken, fish, eggs, or beans to make a high-protein meal.

How many calories are in rice?

Cooked white rice has about 130 calories per 100 g. One cup (186 g) of cooked rice has approximately 242 calories. Brown rice is similar at 123 calories per 100 g.

Is brown rice healthier than white rice?

Brown rice has more fiber (1.8 g vs 0.4 g per 100 g), more vitamins, and a lower glycemic index. White rice is easier to digest. Both can be part of a healthy diet.

Is rice good for bodybuilding?

Yes. Rice is a staple for bodybuilders because it provides clean carbs for energy and glycogen replenishment. It's easily digestible and affordable. Pair with protein sources.

Is rice keto-friendly?

No. Rice is very high in carbs — about 28 g per 100 g cooked. Cauliflower rice (5 g carbs per 100 g) is a popular keto substitute.

Is rice gluten-free?

Yes. All varieties of rice — white, brown, jasmine, basmati — are naturally gluten-free, making rice safe for people with celiac disease or gluten sensitivity.

How much rice should I eat per meal?

A typical serving is 75-100 g cooked (about 1/2 cup). Active individuals and athletes may eat 150-200 g. Adjust based on your calorie and carb goals.

Does rice cause bloating?

Rice is one of the least likely grains to cause bloating. White rice in particular is very easy to digest. If you experience bloating, it may be from portion size or what you eat with it.

What's the glycemic index of rice?

White rice has a GI of 73 (high), brown rice about 68 (medium), and basmati rice around 58 (medium). Lower GI means less blood sugar spike.

Can diabetics eat rice?

Yes, in controlled portions. Choose brown rice or basmati for a lower glycemic impact. Pair with protein, healthy fats, and vegetables to slow glucose absorption.

How do I store cooked rice safely?

Cool cooked rice within 1 hour and refrigerate. Eat within 3-4 days. Reheat to steaming hot (above 74°C). Improperly stored rice can grow Bacillus cereus bacteria.