Calories in White Rice (Cooked): Nutrition Facts & Serving Sizes
Per 1 cup cooked (186g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
One cup of cooked white rice (186g) contains 242 calories with 5g of protein, 52.5g of carbs, and 0.6g of fat. Per 100g cooked, white rice provides 130 calories, 28.2g of carbs, 2.7g of protein, and just 0.3g of fat. These are cooked values. Dry (uncooked) white rice has roughly 370 calories per 100g, but rice absorbs water during cooking and roughly triples in weight, which brings the per-gram calorie count down significantly. White rice is one of the most popular carb sources for athletes and bodybuilders because it is cheap, easy to cook in bulk, and pairs with virtually any protein. The carbs are almost entirely starch with zero sugar, and it is very easy to digest. Per 100g cooked, white rice also provides 5.3mcg of selenium and 0.6mg of iron.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 cup cooked (186g) | 241.8 | 5g | 52.5g | 0.6g | 0.7g |
| 100g cooked | 130 | 2.7g | 28.2g | 0.3g | 0.4g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 130 | 7% |
| Protein | 2.7g | 5% |
| Total Fat | 0.3g | |
| Total Carbohydrates | 28.2g | 10% |
| Dietary Fiber | 0.4g | 1% |
| Sugars | 0g | |
| Sodium | 1mg |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 4mg | 0% |
| Iron | 0.6mg | 3% |
| Potassium | 27mg | 1% |
| Vitamin B6 | 0.04mg | 2% |
| Magnesium | 8mg | 2% |
| Phosphorus | 25mg | 2% |
| Zinc | 0.4mg | 4% |
| Selenium | 5.3mcg | 10% |
| Folate | 2mcg | 1% |
| Thiamin (B1) | 0.07mg | 6% |
| Riboflavin (B2) | 0.01mg | 1% |
| Niacin (B3) | 0.7mg | 4% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of White Rice (Cooked)
White rice is a top carb source for athletes and anyone training hard. The 28.2g of carbs per 100g (cooked) 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. For reference, dry white rice has about 81.7g of carbs per 100g, but you are never eating it dry.
Because white rice is low in fiber (0.4g per 100g cooked) 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 5.3mcg of selenium per 100g cooked supports antioxidant defense and thyroid function. The 0.6mg of iron per 100g cooked 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 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 high carb content (28.2g per 100g cooked). For weight loss, white rice can work in moderation, but portion control is key because the calories add up fast at 242 per cup. 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 (cooked) provides 7% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in white rice?
Cooked white rice has 130 calories per 100g and 242 calories per cup (186g). Dry (uncooked) white rice has about 370 calories per 100g, but rice roughly triples in weight when cooked due to water absorption, so cooked values are what you should use for tracking.
Is white rice good for weight loss?
White rice can fit into a weight loss diet if you control portions. At 130 calories per 100g cooked, it is moderate in calories. 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?
Cooked white rice has 2.7g of protein per 100g and about 5g per cup (186g). 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. Cooked brown rice has more fiber (1.8g vs 0.4g 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 close (130 vs 112 per 100g cooked).
How many carbs in white rice?
Cooked white rice has 28.2g of carbs per 100g. One cup of cooked rice (186g) contains 52.5g of carbs. Dry white rice has about 81.7g of carbs per 100g, but you should use the cooked values for meal tracking.
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.
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