Calories in White Rice
White Rice contains 130 calories per 100g.
Get the complete nutrition breakdown, macros, serving sizes, and health benefits below.
Nutritional Highlights
Low Fat
Only 0.3g fat per 100g
Low Sugar
Only 0.1g sugar per 100g
Nutrition Facts
Per 100g serving
Macronutrient Distribution
Calories by Serving Size
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About White Rice Nutrition
Rice is a staple food for more than half of the world's population, particularly in Asia. This cereal grain has been cultivated for thousands of years and comes in many varieties including white, brown, jasmine, basmati, and wild rice. It serves as the foundation for countless dishes across diverse culinary traditions.
With 130 calories per 100 grams, White Rice provides 2.7g of protein,28g of carbohydrates, and 0.3g of fat.
Macronutrient Breakdown
- Protein: 2.7g - 8% of calories
- Carbohydrates: 28g - 86% of calories
- Fat: 0.3g - 2% of calories
Health Benefits of White Rice
- Provides quick energy from easily digestible carbohydrates
- Brown rice is a good source of fiber, B vitamins, and minerals
- Naturally gluten-free, making it safe for those with celiac disease
- Contains manganese important for bone health and metabolism
- White rice is easy to digest and often recommended during digestive recovery
- Enriched varieties provide added iron, folic acid, and B vitamins
How to Eat White Rice
Rice can be steamed, boiled, baked, or cooked in a rice cooker for consistent results. The water-to-rice ratio varies by type: typically 2:1 for white rice and 2.5:1 for brown rice. Rinse rice before cooking to remove excess starch for fluffier results. Rice serves as a base for stir-fries, curries, grain bowls, and can be used in soups, salads, and even desserts like rice pudding.
Selection and Storage
Uncooked white rice can be stored in a cool, dry place for years. Brown rice has a shorter shelf life (6 months) due to its oil-containing bran layer and should be refrigerated for longer storage. Cooked rice should be refrigerated within an hour of cooking and consumed within 4-6 days. Reheat thoroughly to 165°F.
Dietary Considerations
Rice is naturally vegan, vegetarian, and gluten-free. Brown rice offers more fiber and nutrients but takes longer to cook. Those managing blood sugar should consider brown or wild rice which have lower glycemic indices than white rice. Portion control is important as rice is calorie-dense.
Frequently Asked Questions About White Rice
How many calories are in a cup of rice?
One cup of cooked white rice contains approximately 205 calories. Brown rice has about 215 calories per cup. Per 100g, cooked white rice has 130 calories and brown rice has 112 calories. Uncooked rice roughly triples in volume when cooked.
Is rice good for weight loss?
Rice can be part of a weight loss diet when eaten in appropriate portions. Brown rice is preferable due to higher fiber content (3.5g vs 0.6g per cup) which promotes satiety. White rice has a higher glycemic index which may trigger hunger sooner. Control portions to about 1/2-1 cup cooked per meal.
Is white rice or brown rice healthier?
Brown rice is generally healthier as it retains the bran and germ, providing more fiber (3.5g vs 0.6g per cup), magnesium, and B vitamins. However, white rice is easier to digest and often enriched with nutrients. Brown rice has a lower glycemic index, making it better for blood sugar control.
Is rice gluten-free?
Yes, all varieties of rice are naturally gluten-free, making rice safe for people with celiac disease or gluten sensitivity. This includes white, brown, jasmine, basmati, and wild rice. However, always check flavored or seasoned rice products for added gluten-containing ingredients.
How long does cooked rice last in the fridge?
Cooked rice should be refrigerated within an hour of cooking and can be stored for 4-6 days in an airtight container. Reheat thoroughly to 165°F before eating. Rice left at room temperature too long can develop harmful bacteria. When in doubt, throw it out.
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Data Source
USDA Verified DataAll nutrition values are verified from USDA laboratory analysis.
Learn how to use this data →Nutrition Guides
Data Accuracy Note: Nutrition values are based on USDA FoodData Central laboratory analysis. Actual values may vary based on growing conditions, preparation methods, and specific product brands. Values are rounded to one decimal place.