Cooked white rice calories come to 205 for one cup (158 g) and 130 per 100 g. Almost all of that is carbohydrate: 89% of the calories come from carbs, 9% from protein and 2% from fat. Rice itself is predictable. What you need to watch is how big the portion is.
205kcal
1 cup · 158 g, long-grain, enriched, cooked
9%protein
4.3 gProtein
45 gCarbs
0.4 gFat
How to burn off 205 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Long-grain, enriched, cooked · per 158 g
Calories
205 kcal
Protein
4.3 g
Carbohydrate
45 g
Fat
0.4 g
Saturated fat
0.1 g
Cholesterol
0 mg
Sodium
2 mg
Potassium
55 mg
Iron
1.9 mg
Source: USDA FoodData Central
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Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Cooked white rice: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
1 cup (158 g)
205
4.3 g
44.5 g
0.4 g
2 mg
10%
100 g
130
2.7 g
28.2 g
0.3 g
1 mg
7%
Short-grain cup (186 g)
242
4.4 g
53.4 g
0.4 g
0 mg
12%
Parboiled cup (158 g)
194
4.6 g
41.2 g
0.6 g
3 mg
10%
3 × 1 cup (158 g)
616
12.8 g
5 mg
5 × 1 cup (158 g)
1,027
21.3 g
8 mg
Two cups of rice add up to 411 calories
One cup (158 g) of cooked long-grain white rice is 205 calories, about 10% of the daily value. Labels and recipes assume that number, but few people serve themselves a level measuring cup. A restaurant side or a heaping bowl at home often comes closer to two cups or more.
The total climbs in a straight line. Two cups (316 g) bring 411 calories, three cups (474 g) bring 616, and five cups (790 g), roughly a family pot, carry 1,027. Protein rises too, from 4.3 g in one cup to 8.5 g in two and 12.8 g in three, but it never becomes a big share of the plate.
If you track intake, weigh your rice once on a kitchen scale and note what your usual bowl holds. At 130 calories per 100 g the math is simple. By eye, though, it is easy to mistake a generous scoop for a single cup.
Carbs supply 89% of every calorie
Per 100 g, cooked white rice holds 28.2 g of carbohydrate, 2.7 g of protein and just 0.3 g of fat. In calorie terms that works out to 89% carbs, 9% protein and 2% fat. Few whole foods come this close to pure starch.
Fiber is thin at 0.4 g per 100 g and 0.6 g per cup, against a daily value of 28 g. Sugar barely registers at 0.1 g. Nearly all the carbohydrate is starch, so rice works best as a base for a meal, not as the whole meal.
A cup gives 44.5 g of carbohydrate, a solid chunk of the 275 g daily value used in our tables. Its 4.3 g of protein covers 9% of the daily value. If you want a rice meal to fill you up more, change what goes next to the rice. A smaller spoon won't do it.
Short-grain rice packs the most calories per cup
Grain type changes the calories in a cup more than the calories per gram. A cup of short-grain white rice weighs 186 g because the sticky grains pack tighter, and it comes to 242 calories with 53.4 g of carbs. That is 12% of the daily value for calories in one cup.
Parboiled rice goes the other way. A 158 g cup holds 194 calories, 41.2 g of carbs and 4.6 g of protein. It has 1.4 g of fiber, against 0.6 g for regular long-grain. The gap is small, but if you eat rice daily it is an easy swap.
Fat stays tiny across all three, at 0.4 to 0.6 g per cup, and sodium stays at 3 mg or less. Basmati brands such as Veetee Dine In Basmati Rice or Golden Grown Basmati Rice are also white rice, though their labels may use their own serving sizes.
Rice adds almost no sodium, so the toppings decide
Plain cooked rice carries 2 mg of sodium per cup, 0% of the daily value, and no cholesterol. Saturated fat is 0.1 g per 100 g. On those rows it is close to a blank page.
That cuts both ways. Soy sauce, curry, butter or the oil in fried rice can easily outweigh the rice itself in sodium and fat, and they can change the whole dish fast. If you watch sodium, salt the cooking water lightly and season at the table.
Rice is low in protein and fiber, so pair it with beans, lentils, eggs, fish or chicken and a generous helping of vegetables. One cup of rice with a protein and a pile of greens makes a balanced bowl. Two cups with a creamy sauce is a different meal entirely. BodyPal can log your rice bowl from a photo, which helps when the portion is a guess.
How does cooked white rice compare?
Here is how cooked white rice compares with idli, injera and rice crackers, per 100 g and per usual serving.
Verdict: For the fewest calories per 100 g, injera wins at 93, while idli at 128 nearly ties rice at 130 but brings 6.4 g of protein and 252 mg of sodium. Rice crackers are the one to watch: at 416 calories per 100 g they are about 3.2 times as dense as cooked rice, so a 30 g serving at 125 calories goes fast.
Most popular cooked white rice brands in the United States
Ranked by popularity in the BodyPal database
# Productkcal / 100 g
1Golden Grown Basmati Rice1/4 cup · 45 g333 kcal
2Golden Crown Brown Basmati Rice1/4 cup · 45 g333 kcal
3Kohinoor's Exclusive Brown Basmati Rice50 g370 kcal
4Veetee Dine In Basmati Rice3/4 cup · 140 g114 kcal
5Veetee Supreme Basmati Rice1/4 cup · 45 g356 kcal
Bagged rice is labeled by dry weight, around 333 calories per 100 g, while cooked rice takes up water and reads 130 per 100 g; ready-cooked packs like Veetee are already the lower, cooked figure. Source: manufacturer labels / USDA FoodData Central.
Cooked white rice FAQs
How many calories are in a cup of cooked white rice?
About 205 calories in one cup (158 g) of cooked long-grain white rice, which is 130 calories per 100 g.
Is white rice good for weight loss?
A cup adds 205 calories, 44.5 g of carbohydrate and only 0.4 g of fat, so the portion decides the total; a 100 g serving is 130 calories.
Cooked white rice vs idli: which has fewer calories?
Per 100 g they are nearly identical, 130 calories for cooked white rice and 128 for idli. The gap comes from portion size, since a full cup of rice is 158 g and 205 calories.
How much protein is in cooked white rice?
2.7 g per 100 g, so a 158 g cup has about 4.3 g of protein alongside 44.5 g of carbs.
How many calories are in 100 g of cooked white rice?
100 g of cooked white rice has 130 calories, with 28.2 g of carbs, 2.7 g of protein and 0.3 g of fat. That is 7% of the daily value for calories.
How many calories are in two cups of cooked rice?
Two cups (316 g) of cooked white rice come to 411 calories and 8.5 g of protein. Three cups (474 g) reach 616 calories, so second helpings add up quickly.
Is parboiled rice lower in calories than regular white rice?
Slightly. A 158 g cup of parboiled rice has 194 calories versus 205 for regular long-grain white rice. It also has more fiber, 1.4 g against 0.6 g.
Does cooked white rice have sodium or cholesterol?
Almost none. A cup has 2 mg of sodium, 0% of the daily value, and 0 mg of cholesterol. Any real sodium in a rice dish comes from salt, sauces or broth added during cooking.
How many carbs are in a cup of cooked white rice?
A cup (158 g) of cooked white rice has 44.5 g of carbs, and carbs supply 89% of its calories. Fiber is only 0.6 g and sugar just 0.1 g.
