White rice calories and protein (raw and cooked)
1 cup of cooked white rice (158 g) has about 205 kcal and 4.3 g protein. Per 100 g, raw white long-grain rice has 365 kcal and 7.1 g protein.
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Nutrition per 100 g and per serving
| Serving | Grams | Energy (kcal) | Protein (g) | Carbs (g) | Fat (g) | Fibre (g) |
|---|---|---|---|---|---|---|
| Rice, white, long-grain, regular, raw, unenriched (USDA FDC 169756)Per 100 g, as published | 100 g | 365 | 7.1 | 80 | 0.7 | 1.3 |
| 1 cup of cooked white riceUSDA portion: 1 cup | 158 g | 205 | 4.3 | 44.6 | 0.4 | 0.6 |
| 1 cup of raw white riceUSDA portion: 1 cup | 185 g | 675 | 13.2 | 148 | 1.2 | 2.4 |
| 1 katori of cooked riceAssumed weight | 150 g (assumed) | 195 | 4 | 42.3 | 0.4 | 0.6 |
| Serving | Grams | Energy (kcal) | Protein (g) | Carbs (g) | Fat (g) | Fibre (g) |
|---|---|---|---|---|---|---|
| Rice, white, long-grain, cooked (USDA FDC 169757) | 100 g | 130 | 2.7 | 28.2 | 0.3 | 0.4 |
Per 100 g values: USDA FoodData Central, SR Legacy, fdcId 169756: Rice, white, long-grain, regular, raw, unenriched. Carbohydrate is total carbohydrate by difference, so it includes the fibre shown.
For gym-goers
Rice (white) gives 1.9 g protein per 100 kcal.
By protein per 100 g, rice (white) ranks #19 of 38 foods on these pages.
Foods on these pages with more protein per 100 kcal:
About Rice (white)
White rice is the everyday staple of dal-chawal, curd rice and biryani; long-grain rice such as basmati cooks into separate fluffy grains.
- Raw and cooked rows differ because cooked rice has absorbed water; weigh rice the same way you look it up.
- Brown rice, parboiled rice and short-grain rice are separate foods not covered by these rows.
Frequently asked questions
How many calories are in 1 cup of cooked white rice?
1 cup of cooked white rice (158 g) has about 205 kcal, 4.3 g protein, 0.4 g fat and 44.6 g carbohydrate.
How much protein is in 100 g of rice (white)?
100 g of raw white long-grain rice has about 7.1 g protein and 365 kcal, with 0.7 g fat and 80 g carbohydrate.
Is rice (white) high in protein compared with other foods here?
By protein per 100 g, rice (white) ranks #19 of 38 foods on these pages, with 7.1 g per 100 g. That is 1.9 g protein per 100 kcal.
Why does cooked rice have fewer calories per gram than raw rice?
Cooking adds water and no energy, so the same calories spread over more grams; a cup of raw rice becomes roughly three cups cooked.
Related foods
Gym questions
Sources
U.S. Department of Agriculture, Agricultural Research Service. FoodData Central (Public domain (CC0 1.0)).
Nutrition values are general reference data, not medical or dietary advice. Check with a doctor or dietitian for your own needs.