Grains and snacks

Does rice have protein?

One cup of cooked white long-grain rice (158 g) has 205 calories, with 4.3 g of protein, 44.5 g of carbs and 0.4 g of fat. That is 130 calories per 100 g.

Regular enriched white long-grain rice, cooked. Data: USDA FoodData Central, “Rice, white, long-grain, regular, enriched, cooked”. This record describes ordinary cooked enriched white long-grain rice, not a named rice variety or a powder. Added ingredients need their own entries.

1 cup, cooked · 158 g

205 calories

Protein: 4.3 g9% of calories · 9% DV
Carbs: 44.5 g89% of calories · 16% DV
Fat: 0.4 g2% of calories · 1% DV

Fiber: 0.6 g
Sugars: 0.1 g
Saturated fat: 0.1 g
Sodium: 1.6 mg

Protein in rice

Yes. One cup of cooked regular enriched white long-grain rice (158 g) has 4.3 g protein and 205 calories. Half a cup (79 g) has 2.1 g protein. These are cooked weights; do not use them for dry rice. Sources ↓

Calories in rice by serving

Regular enriched white long-grain rice, cooked: nutrition by serving weight.
Serving	Calories	Protein	Carbs	Fat
1 cup, cooked158 g	205	4.3 g	44.5 g	0.4 g
½ cup, cooked79 g	103	2.1 g	22.3 g	0.2 g
100 g100 g	130	2.7 g	28.2 g	0.3 g

Serving weights are USDA’s household measures for this food.

Rice nutrition facts

Per 100 g, 130 calories: 9% from protein, 89% from carbs and 2% from fat.

Regular enriched white long-grain rice, cooked: per 100 g and per serving.
Nutrient	Per 100 g	Per serving1 cup, cooked · 158 g	% Daily Value
Calories	130	205	–
Total fat	0.3 g	0.4 g	1%
Saturated fat	0.1 g	0.1 g	1%
Cholesterol	0 mg	0 mg	0%
Sodium	1 mg	1.6 mg	0%
Total carbohydrate	28.2 g	44.5 g	16%
Dietary fiber	0.4 g	0.6 g	2%
Total sugars	0.1 g	0.1 g	–
Protein	2.7 g	4.3 g	9%
Vitamin D	0 µg	0 µg	0%
Calcium	10 mg	15.8 mg	1%
Iron	1.2 mg	1.9 mg	11%
Potassium	35 mg	55.3 mg	1%
Vitamin A	0 µg	0 µg	0%
Vitamin C	0 mg	0 mg	0%

% Daily Value is per serving (1 cup, cooked), using the FDA’s Daily Values. Calorie shares use 4 calories per gram of protein and carbs and 9 per gram of fat.

Cooked rice and rice protein powder

These portions describe ordinary cooked rice, not rice protein powder. A powder is a separate product with its own nutrition label. For the calorie-focused breakdown of the same cooked USDA record, see white rice calories.

How long to walk it off

Walking at 3 mph, a 150-lb adult burns about 3.2 calories a minute on top of what they would burn at rest. So one cup of cooked white long-grain rice (205 calories) takes about 65 minutes of walking, roughly 7,400 steps.

Work it out for your weight and pace →

Compare calories by serving

One cup of cooked white long-grain rice has 205 calories, about the same as a cup of cooked white rice (205 calories).

Related foods to explore

Popcorn31 calories in a cup of air-popped popcorn387 per 100 g
White rice205 calories in a cup of cooked white rice130 per 100 g
Oatmeal166 calories in a cup of oatmeal cooked with water71 per 100 g
Cream of Rice127 calories in a cup of Cream of Rice cooked with water52 per 100 g

All foods →

Rice questions

Is the protein in rice the same as rice protein powder?

No. This page measures ordinary cooked rice. Rice protein powder is a separate processed product; the cooked-rice numbers do not describe a powder.

Where can I compare white rice calories?

Our white rice page focuses on calories by cooked serving. Both pages use the same USDA record; this page answers the protein question.

How much protein is in half a cup of rice?

Half a cup of cooked white long-grain rice (79 g) has 103 calories: 0.2 g fat, 22.3 g carbs (0.3 g of it fiber) and 2.1 g protein.

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Sources

U.S. Department of Agriculture, FoodData Central: Rice, white, long-grain, regular, enriched, cooked (FDC ID 168878, SR Legacy, published 2019-04-01).
Official SR Legacy CSV retrieved October 26, 2026; record and household measures verified October 29, 2026. Nutrition amounts are calculated as the USDA value per 100 g × serving grams ÷ 100, then rounded half up: whole calories and at most one decimal for g or mg.
U.S. Food and Drug Administration. Daily Value on the Nutrition and Supplement Facts Labels.
Walking time: the method of our walking calorie calculator (2024 Adult Compendium of Physical Activities; CADENCE-Adults for steps).

Prepared by the KaloCam team · Updated October 29, 2026