Cooked White Rice has 130 kcal per 100g, with 2.7 g protein, 28 g carbohydrates and 0.3 g fat.
Last updated: October 3, 2026 · Written and fact-checked by the Calorie Cal team.
Cooked White Rice is low in protein: only 9% of its calories come from protein. Most of its calories (89%) come from carbohydrates.
Calculated with 4 kcal per gram of protein and carbohydrate and 9 kcal per gram of fat, so the total can differ slightly from the listed calories.
Steamed white rice is the everyday staple for much of the world, and cooked it comes to about 130 kcal per 100 g, almost all from starch with very little fat. Varieties such as basmati, sona masoori and jasmine are close in calories. The bigger variables are portion size and preparation: fried rice, pulao and jeera rice add oil or ghee.
Typical portion: A cup of cooked white rice weighs about 160–185 g, which works out to roughly 210–240 kcal.
Also known as: white rice, chawal, steamed rice, boiled rice, basmati rice
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 cup, 175 g | 228 kcal | 4.7 g | 49 g | 0.5 g |
| 50 g | 65 kcal | 1.4 g | 14 g | 0.2 g |
| 100 g | 130 kcal | 2.7 g | 28 g | 0.3 g |
| 150 g | 195 kcal | 4.1 g | 42 g | 0.4 g |
| 200 g | 260 kcal | 5.4 g | 56 g | 0.6 g |
| 250 g | 325 kcal | 6.8 g | 70 g | 0.8 g |
One serving (100g) is 7% of a 2,000 kcal day and 9% of a 1,500 kcal day. It also gives 2.7 g of protein, which is 3% of a 100 g daily protein target.
| Food | Serving | Calories | Protein |
|---|---|---|---|
| Cooked White Rice | 100g | 130 kcal | 2.7 g |
| Cooked Quinoa | 100g | 120 kcal | 4.4 g |
| Cooked Lentils | 100g | 116 kcal | 9 g |
| Cooked Brown Rice | 100g | 112 kcal | 2.6 g |
| Dal | 100g | 110 kcal | 7 g |
| Cooked Chickpeas | 100g | 164 kcal | 8.9 g |
| Baked Potato | 100g | 93 kcal | 2.5 g |
Cooked White Rice has 130 kcal per 100g. That serving also has 2.7 g protein, 28 g carbohydrates and 0.3 g fat.
Cooked White Rice has 2.7 g of protein per 100g, so 9% of its calories come from protein.
No single food makes you gain or lose weight. Your total calories over the day and week do. Cooked White Rice can fit a weight-loss diet when the portion fits your daily calorie target. At 130 kcal per 100 g it has a low calorie density, so a filling portion costs few calories.
It depends on your age, sex, height, weight and activity level. Most adults need somewhere between 1,600 and 3,000 kcal a day. Use the free calorie calculator to get your personal number.
Nutrition values are typical averages based on USDA FoodData Central and the Indian Food Composition Tables 2017 (ICMR–National Institute of Nutrition), with recipe-based estimates for mixed dishes.
Values are typical averages and vary by recipe, brand and portion size. For packaged foods, check the label. This page is general information, not medical advice.