Cooked white rice: 130 kcal per 100 g

Q: How many calories are in a serving of cooked white rice?

A serving of cooked white rice with lunch (about 180 g) has about 234 kcal: 4.9 g protein, 50 g carbs, and 0.5 g fat.

Q: How many calories are in 100 g of cooked white rice?

100 g of cooked white rice has 130 kcal (544 kJ). By comparison, 100 g of uncooked white rice has 365 kcal.

Q: How much protein is in cooked white rice?

Cooked white rice has 2.7 g of protein per 100 g, and a serving with lunch has about 4.9 g.

Q: How many carbs are in cooked white rice?

100 g of cooked white rice contains 27.8 g of digestible carbs, including 0.1 g of sugars, plus 0.4 g of fiber.

Nutrition information: cooked white rice

Nutrient	Carbs 100 g	% RI*	Serving (180 g)
Energy	130 kcal544 kJ	7%	234 kcal979 kJ
Fat	0.3 g	0%	0.5 g
of which saturated fatty acids	0.1 g	1%	0.2 g
Carbs	27.8 g	11%	50 g
of which sugars	0.1 g	0%	0.2 g
Fiber	0.4 g	-	0.7 g
Protein	2.7 g	5%	4.9 g
Salt	0 g	0%	0 g
Water	68.4 g	-	123.1 g

* RI = reference intake for an average adult (8400 kJ / 2000 kcal). Carbs exclude fiber, as shown on EU food labels.

How many calories are in cooked white rice?

Calories and macronutrients in typical servings. Use the calculator at the top of the page to calculate a different weight.

Serving	Calories	Protein	Carbs	Fat
1 tablespoon15 g	20 kcal	0.4 g	4.2 g	<0.1 g
100 g	130 kcal	2.7 g	27.8 g	0.3 g
Cup165 g	215 kcal	4.5 g	45.9 g	0.5 g
Serving180 g	234 kcal	4.9 g	50 g	0.5 g

Vitamins and minerals

In 100 g of cooked white rice, the highest amounts are vitamin B6 (6% of the RWS), phosphorus (6%), and zinc (5%). We show nutrients present at 2% of the RWS or more per 100 g.

Nutrient	Carbs 100 g	% RI
Magnesium	12 mg	3%
Phosphorus	43 mg	6%
Zinc	0.5 mg	5%
Vitamin B3 (niacin)	0.4 mg	3%
Vitamin B6	0.09 mg	6%

Not included: selenium—US source data reflects fortification, additives, or growing conditions, so the values would be overstated for Polish equivalents.

Cooked white rice compared with other foods

Cooked white rice has more calories per 100 g than 30% of the grain products in our chart. Here are foods in the grains, rice, pasta, and cereals category with similar calorie counts (kcal per 100 g):

Cooked couscous112 kcal
Cooked millet groats119 kcal
Cooked barley groats123 kcal
Cooked brown rice123 kcal
Cooked white rice130 kcal
Cooked whole-wheat pasta149 kcal
Cooked wheat pasta158 kcal
Dry buckwheat groats346 kcal
Dry barley groats352 kcal

Recipes with this ingredient

Fried rice with egg and vegetables - about 498 kcal per serving

Find more ideas in recipes with calories and macros.

FAQs

How many calories are in a serving of cooked white rice?

A serving of cooked white rice with lunch (about 180 g) has about 234 kcal: 4.9 g protein, 50 g carbs, and 0.5 g fat.

How many calories are in 100 g of cooked white rice?

100 g of cooked white rice has 130 kcal (544 kJ). By comparison, 100 g of uncooked white rice has 365 kcal.

How much protein is in cooked white rice?

Cooked white rice has 2.7 g of protein per 100 g, and a serving with lunch has about 4.9 g.

How many carbs are in cooked white rice?

100 g of cooked white rice contains 27.8 g of digestible carbs, including 0.1 g of sugars, plus 0.4 g of fiber.

Data source: USDA FoodData Central, SR28 database - “Rice, white, long-grain, regular, unenriched, cooked without salt” (NDB 20445). Polish names and serving sizes: EatSee editorial team. Values are estimates—they depend on the variety, size, and preparation method. For packaged products, check the label for exact information. This page is for informational purposes and does not replace advice from a doctor or dietitian. Updated: 26 October 2026. How we put together our calorie chart.