Calories in White Rice: Nutrition Facts & Serving Sizes
Per 1 cup (185g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
One cup of dry white rice (185g) contains 685 calories, while 100g of dry white rice provides 370 calories with 81.7g of carbs, 6.8g of protein, and just 0.6g of fat. Keep in mind these are dry (uncooked) values. Cooked white rice roughly triples in weight due to water absorption, so 100g of cooked white rice is closer to 130 calories. White rice is one of the most calorie-dense carb sources available, making it a staple for anyone who needs to hit high calorie targets on a bulk. The carbs are almost entirely starch with zero sugar, and it is very easy to digest. Per 100g (dry), white rice also provides 15.1mcg of selenium (27% daily value) and 1.6mg of iron. It is the default carb source for bodybuilders and athletes because it is cheap, easy to cook in bulk, and pairs with virtually any protein.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 cup (185g) | 684.5 | 12.6g | 151.1g | 1.1g | 5.2g |
| 100g | 370 | 6.8g | 81.7g | 0.6g | 2.8g |
Track White Rice in CaloBurner
Snap a photo to log calories and macros instantly.
Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 370 | 19% |
| Protein | 6.8g | 14% |
| Total Fat | 0.6g | 1% |
| Saturated Fat | 0.1g | 1% |
| Total Carbohydrates | 81.7g | 30% |
| Dietary Fiber | 2.8g | 10% |
| Sugars | 0g | |
| Sodium | 7mg |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 0.1g | 0% |
| Calcium | 11mg | 1% |
| Iron | 1.6mg | 9% |
| Potassium | 77mg | 2% |
| Vitamin B6 | 0.1mg | 6% |
| Magnesium | 23mg | 5% |
| Phosphorus | 71mg | 6% |
| Zinc | 1.2mg | 11% |
| Selenium | 15.1mcg | 27% |
| Folate | 7mcg | 2% |
| Thiamin (B1) | 0.2mg | 17% |
| Riboflavin (B2) | 0.1mg | 8% |
| Niacin (B3) | 2.1mg | 13% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of White Rice
White rice is a top carb source for athletes and anyone training hard. The 81.7g of carbs per 100g (dry) are almost entirely starch, which digests quickly and replenishes muscle glycogen after training. If you are doing intense resistance training or cardio, your muscles burn through glycogen, and white rice helps restore those reserves faster than most complex carbs.
Because white rice is low in fiber (2.8g per 100g dry) compared to brown rice, it is easier on the stomach. This makes it a good choice around workouts when you do not want bloating or digestive discomfort. Many lifters eat white rice as their primary carb source in pre-workout and post-workout meals for this reason.
The 15.1mcg of selenium per 100g supports antioxidant defense and thyroid function. The 1.6mg of iron per 100g contributes to oxygen transport in the blood, which matters for endurance and workout performance.
For bulking, white rice is one of the most efficient ways to add calories. It is calorie-dense, inexpensive, and easy to eat in large amounts without feeling overly full. A rice cooker makes meal prep effortless. Cook a large batch, portion it into containers, and reheat throughout the week. Pair it with chicken breast, ground beef, or salmon for a simple, macro-friendly meal.
Dietary Considerations
White rice is naturally gluten-free, vegan, and dairy-free. It is not keto-friendly due to its very high carb content (81.7g per 100g dry). For weight loss, white rice can work in moderation, but portion control is key because the calories add up fast. It has a high glycemic index (around 73), so it spikes blood sugar more than brown rice or quinoa. This is actually beneficial post-workout when you want fast glycogen replenishment, but less ideal for sedentary meals. White rice is one of the easiest foods to digest, making it suitable for people with sensitive stomachs or IBS.
Daily Intake (100g)
100g of white rice provides 19% of a 2,000-calorie diet.
Track Your Intake
See how white rice fits your personal calorie and macro targets.
Related Foods
Restaurant Meals with White Rice
See how white rice shows up in popular restaurant dishes.
Frequently Asked Questions
How many calories in white rice?
Dry white rice has 370 calories per 100g. One cup of dry white rice (185g) has 685 calories. Cooked white rice has roughly 130 calories per 100g because it absorbs water during cooking, which adds weight without adding calories.
Is white rice good for weight loss?
White rice can fit into a weight loss diet if you control portions. It is calorie-dense at 370 cal per 100g (dry), so measure your servings. For cutting, stick to 0.5 to 1 cup of cooked rice per meal and pair it with protein and vegetables to stay within your calorie targets.
How much protein in white rice?
White rice has 6.8g of protein per 100g (dry) and about 12.6g per cup (185g dry). It is not a primary protein source, so always pair it with chicken, beef, fish, or another protein to make a complete meal.
Is white rice or brown rice better?
It depends on your goal. Brown rice has more fiber (3.4g vs 2.8g per 100g) and slightly more micronutrients. White rice is easier to digest, cooks faster, and is better around workouts when you want fast-digesting carbs. Calorie-wise, they are very similar (370 vs 363 per 100g dry).
How many carbs in white rice?
Dry white rice has 81.7g of carbs per 100g, making it one of the most carb-dense foods. One cup of dry rice (185g) contains 151.1g of carbs. Cooked white rice has roughly 28 to 30g of carbs per 100g.
Is white rice gluten-free?
Yes, white rice is naturally gluten-free. It is safe for people with celiac disease or gluten sensitivity. Just make sure to check flavored or seasoned rice products, which may contain gluten-containing additives.
Track White Rice in Your Diet
Snap a photo of your meal and CaloBurner will calculate the exact calories and macros. No food weighing required.