Calories in Rice — Nutrition Facts & Macros

Q: How many calories in a cup of cooked rice?

One cup of cooked white rice (~186g) has about 242 calories. One cup of cooked brown rice (~195g) has about 216 calories.

Q: How many calories in 100g of rice?

100g of cooked white rice has approximately 130 calories, 28g of carbs, and 2.7g of protein. Brown rice at 100g cooked has about 112 calories.

Q: Is white rice or brown rice better for weight loss?

Brown rice has slightly fewer calories and more fiber, which increases fullness. But the difference is small. Both fit a healthy diet — the total amount matters more than the type.

Q: Does rice have a lot of carbs?

Yes. One cup of cooked white rice has about 53g of carbs. This is appropriate for active people and athletes. For lower-carb options, try cauliflower rice (~25 calories per cup).

Q: How many grams of protein in rice?

Rice is not a high-protein food. One cup of cooked white rice has about 5g of protein. Pair it with chicken, beans, or eggs to hit your protein targets.

Rice is the most eaten food in the world — and one of the most searched calorie questions online. Whether you're eating white rice, brown rice, or something in between, understanding the calorie and carb content helps you plan meals without guesswork.

Calories in Rice by Serving Size

Calories vary depending on how much you eat. Here are the most common serving sizes for rice with exact calorie and macro counts.

Serving Size	Calories	Protein	Carbs	Fat
100g cooked white rice	130	2.7g	28g	0.3g
½ cup cooked (~93g)	121	2.5g	26g	0.3g
1 cup cooked (~186g)	242	5g	53g	0.6g
100g cooked brown rice	112	2.6g	24g	0.9g
1 cup cooked brown rice (~195g)	216	5g	45g	1.8g

Key macro highlight: High carb, low fat, moderate protein.

Full Nutrition Facts: Rice per 100g

This is the standardized nutrition panel for rice per 100g — the most accurate way to compare foods.

Nutrient	Per 100g
Calories	130 kcal
Protein	2.7g
Total Carbohydrate	28g
— Dietary Fiber	0.4g
— Sugars	0g
Total Fat	0.3g
Sodium	1mg

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Calories in Rice by Cooking Method

Cooking method can significantly change the calorie count of rice. Here's how each method stacks up.

Preparation Method	Calories (per 100g)
Cooked white rice (no butter)	130 cal
Cooked brown rice (no butter)	112 cal
Cooked jasmine rice	135 cal
Fried rice (with egg + oil)	190 cal
Sushi rice (vinegar added)	145 cal

Why Eat Rice? Nutrition Benefits

Rice is a fast-digesting carb that fuels workouts and active lifestyles. Brown rice adds fiber and micronutrients. Both are naturally gluten-free and easy on digestion.

Healthy Rice Recipes

Here are 3 high-quality recipes that feature rice — each with estimated calories per serving.

Chicken & Brown Rice Bowl

~420 cal/serving

Combine ¾ cup cooked brown rice with 4 oz grilled chicken, steamed broccoli, and low-sodium teriyaki sauce. High protein, balanced macros.

Veggie Fried Rice

~380 cal/serving

Stir-fry 1 cup cold cooked rice with 2 eggs, mixed vegetables, 1 tsp sesame oil, and soy sauce. Quick weeknight meal under 400 calories.

Rice & Black Bean Bowl

~450 cal/serving

Serve ½ cup white rice with ½ cup black beans, salsa, avocado, and lime. Plant-based, filling, and high in fiber.

More Food Calorie Guides

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Frequently Asked Questions About Rice Calories

How many calories in a cup of cooked rice? +

How many calories in 100g of rice? +

Is white rice or brown rice better for weight loss? +

Does rice have a lot of carbs? +

How many grams of protein in rice? +

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Calories in Rice: Nutrition Facts, Macros & Serving Sizes