Dry white rice: 365 kcal per 100 g - calories and macros

Nutrition information: dry white rice

Nutrient	Carbs 100 g	% RI*	Serving for 1 people (70 g)
Energy	365 kcal1527 kJ	18%	256 kcal1071 kJ
Fat	0.7 g	1%	0.5 g
of which saturated fatty acids	0.2 g	1%	0.1 g
Carbs	78.7 g	30%	55.1 g
of which sugars	0.1 g	0%	0.1 g
Fiber	1.3 g	-	0.9 g
Protein	7.1 g	14%	5 g
Salt	0.01 g	0%	0.01 g
Water	11.6 g	-	8.1 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 dry 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 tablespoon12 g	44 kcal	0.9 g	9.4 g	0.1 g
Serving for 1 people70 g	256 kcal	5 g	55.1 g	0.5 g
100 g	365 kcal	7.1 g	78.7 g	0.7 g
Cup193 g	704 kcal	13.7 g	151.9 g	1.4 g

Vitamins and minerals

In 100 g of dry white rice, the highest amounts are phosphorus (16% NRV), vitamin B6 (11%), and zinc (11%). We show nutrients that provide at least 2% NRV per 100 g.

Nutrient	Carbs 100 g	% RI
Potassium	115 mg	6%
Calcium	28 mg	4%
Magnesium	25 mg	7%
Phosphorus	115 mg	16%
Iron	0.8 mg	6%
Zinc	1.1 mg	11%
Vitamin B1 (thiamin)	0.07 mg	6%
Vitamin B2 (riboflavin)	0.05 mg	4%
Vitamin B3 (niacin)	1.6 mg	10%
Vitamin B6	0.16 mg	11%
Folate	8 µg	4%

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

Dry white rice compared with other foods

Dry white rice has more calories per 100 g than 65% of the grain products in our chart. Here are similarly calorie-dense foods (kcal per 100 g) from the groats, rice, pasta, and cereal category:

Dry buckwheat groats346 kcal
Dry barley groats352 kcal
Dry whole-wheat pasta352 kcal
All-purpose flour364 kcal
Dry white rice365 kcal
Dry brown rice367 kcal
Dry semolina369 kcal
Dry wheat pasta371 kcal
Dry couscous376 kcal

Dry white rice in meal plans

You’ll find this food in ready-made meal plans for 7 days, with recipes and a shopping list:

1200 kcal meal plan – day 7: tomato soup with rice and chicken
1800 kcal meal plan - day 1: red lentil dal with rice
2000 kcal diet - day 1: bowl with baked salmon, rice, and avocado
2500 kcal diet - day 1: bowl with baked salmon, rice, and avocado

Recipes with this ingredient

Red lentil dal with rice - about 622 kcal per serving
Tomato soup with rice and chicken – about 481 kcal per serving
Stir-fried tofu with green beans and rice - about 493 kcal per serving

Find more ideas in recipes with calories and macros.

FAQs

How many calories are in a serving of dry white rice for 1 person?

A serving of dry white rice for 1 person (about 70 g) has about 256 kcal: 5 g protein, 55.1 g carbs, and 0.5 g fat.

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

100 g of dry white rice has 365 kcal (1527 kJ). For comparison, 100 g of cooked white rice has 130 kcal.

How much protein is in dry white rice?

Dry white rice has 7.1 g of protein per 100 g, and a serving for 1 person contains about 5 g.

How many carbs are in dry white rice?

100 g of dry white rice contains 78.7 g of available carbs, including 0.1 g of sugars, plus 1.3 g of fiber.

Data source: USDA FoodData Central, SR28 database - “Rice, white, long-grain, regular, raw, unenriched” (NDB 20444). Polish names and serving sizes: EatSee editorial team. Values are estimates and 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 prepare our calorie chart.