Risotto calories come to 190 for a 1/3 cup dry serving (56 g) of packaged mix, and 339 per 100 g of dry mix. The number to notice is sodium: that same 1/3 cup carries 790 mg, 34% of the daily value, before you add any broth or cheese.
190kcal
1 1/3 cup dry mix · 56 g, packaged, per label
12%protein
6 gProtein
38 gCarbs
2 gFat
How to burn off 190 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Packaged, per label · per 56 g
Calories
190 kcal
Protein
6 g
Carbohydrate
38 g
Fat
2 g
Saturated fat
1 g
Cholesterol
5 mg
Sodium
790 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 →
Risotto: 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
1/3 cup dry (56 g)
190
6 g
38 g
2 g
790 mg
9%
Ready bowl (135 g)
230
4 g
41 g
6 g
540 mg
11%
100 g
339
10.7 g
67.9 g
3.6 g
1,411 mg
17%
3 × 1/3 cup dry (56 g)
570
18 g
2,370 mg
5 × 1/3 cup dry (56 g)
949
30 g
3,951 mg
A ready bowl lands at 230 calories
Packaged risotto labels list 1/3 cup of dry rice and seasoning, 56 g, at 190 calories. Once cooked, that is a small portion. Many people make the whole pouch, and the totals climb fast: two servings come to 380 calories, three to 570, and five servings, 280 g of dry mix, reach 949.
A ready-to-eat bowl reads differently because the liquid is already in it. The 135 g bowl in our table has 230 calories, 4 g protein, 41 g carbs and 6 g fat. That is 11% of the daily value for calories, so it sits closer to side dish than full meal.
The practical move is to decide the portion before the pot goes on. Measure the dry mix, or split a cooked batch into bowls, and log the share you actually eat. BodyPal can log risotto from a photo, which helps when the plate came from someone else's kitchen.
Carbs supply 78% of the calories
Risotto is a rice dish, and the split shows it. Carbohydrate supplies 78% of the calories, protein 12% and fat 9%. Per 100 g of dry mix that means 67.9 g carbs, 10.7 g protein and just 3.6 g fat.
Protein is modest. One 1/3 cup serving gives 6 g, 12% of the daily value, and the ready bowl only 4 g. Fiber is low too, at 1.8 g per 100 g dry and 1 g per serving. The rice is the bulk of the dish, so do not expect the staying power of a bean or whole-grain meal.
Fat stays low in the packaged mix: 3.6 g per 100 g, of which 1.8 g is saturated. Home cooks change that picture quickly with butter and parmesan stirred in at the end. The ready bowl's 6 g of fat, against 2 g in a dry mix serving, hints at how much the finishing step adds.
Sodium is the row to watch
Per 100 g of dry mix, risotto carries 1,411 mg of sodium, 61% of the daily value. One 1/3 cup serving delivers 790 mg, or 34%. The calories are moderate; the salt is not.
Doubling the portion pushes sodium to 1,580 mg. Three servings reach 2,370 mg, already past a full day's daily value, and five servings hit 3,951 mg. The ready bowl is gentler at 540 mg, 23% of the daily value, but that is still a big share for one side dish.
If you watch sodium, use only part of the seasoning packet, cook with water instead of salted broth, and keep the rest of the meal low in salt. Plain vegetables or unseasoned chicken balance the plate without stacking more sodium on top.
Build the plate around protein and vegetables
With 6 g of protein per serving, risotto rarely carries a meal on its own. Adding a lean protein turns it from a starch into dinner. Grilled chicken, shrimp or white beans stirred in all raise the protein without changing the dish's character.
Vegetables do two jobs: they add volume and the fiber the mix lacks. Peas, spinach, asparagus or roasted squash fold easily into the rice. The shelf leans the same way, with options such as Knorr Garden Tomato Risotto, Luigi Vitelli Butternut Squash Risotto and Amy's Mushroom Risotto Bowl.
Keep the finishing butter and cheese measured. A spoonful changes the flavor a lot; a handful changes the label. Treat a 1/3 cup dry portion as the side, then fill the rest of the plate with protein and greens.
How does risotto compare?
Here is how risotto mix stacks up against avocado sushi, a burrito wrap and mushroom risotto, per 100 g and per usual serving.
Verdict: Dry risotto mix looks heaviest at 339 calories per 100 g, but that is before cooking, and a prepared mushroom risotto bowl at 239 calories is the fairer match and a lighter pick than the 482-calorie burrito wrap. For the leanest plate choose avocado sushi at 167 calories a roll; for staying full, the burrito wrap's 11.1 g of protein per 100 g wins.
5Alessi Porcini Mushroom Cooks Like Risotto50 g340 kcal
6Ahold Saffron Risotto1/4 cup · 45 g356 kcal
7Nature's Promise Risotto With Porcini Mushroom1/4 cup · 53 g358 kcal
8Ahold Mushroom Risotto1/4 cup · 45 g356 kcal
Dry mixes are labeled per uncooked weight, so they read far higher than the ready-to-eat bowls in the same list, which already contain their cooking liquid. Source: manufacturer labels / USDA FoodData Central.
Risotto FAQs
How many calories are in risotto?
A 1/3 cup dry serving of risotto mix is about 190 calories, and 100 g of the dry mix is 339 calories. A ready-to-eat 135 g serving comes to about 230 calories.
Is risotto good for weight loss?
One 190 calorie serving of the mix brings 38 g of carbs, 6 g of protein and 2 g of fat, along with 790 mg of sodium. Butter, cheese or stock stirred in during cooking add on top of that.
Why do risotto labels show such different calorie counts?
Dry mixes run 339 to 368 calories per 100 g, while ready bowls such as the Amy's mushroom risotto are 86 calories per 100 g because the rice has already absorbed its liquid.
How much protein is in risotto?
The dry mix has 10.7 g of protein per 100 g, which is about 6 g in a 1/3 cup (56 g) serving.
How many calories are in a cooked bowl of risotto?
A 135 g ready bowl has 230 calories, with 4 g protein, 41 g carbs and 6 g fat. That is 11% of the daily value for calories, so it works better as a side than a full meal.
How much sodium is in risotto?
One 1/3 cup dry serving has 790 mg of sodium, 34% of the daily value. Per 100 g of dry mix the figure is 1,411 mg, while a ready bowl has 540 mg.
How many calories are in three servings of risotto?
Three 1/3 cup dry servings, 168 g of mix, come to 570 calories, 18 g protein and 2,370 mg sodium. Five servings reach 949 calories and 3,951 mg sodium.
Is risotto high in carbs?
Yes. Carbs supply 78% of risotto's calories, with 38 g in a 1/3 cup dry serving and 67.9 g per 100 g of dry mix. Fiber stays low at 1 g per serving.
Is risotto high in fat?
Not the packaged mix. A 1/3 cup dry serving has 2 g fat, and 100 g of dry mix has 3.6 g, 1.8 g of it saturated. Butter and cheese added at the stove raise that.
