Grains and snacks
White rice calories and nutrition
A cup of cooked white rice (158 g) has 205 calories, with 4.3 g of protein, 45 g of carbs and 0.4 g of fat. That is 130 calories per 100 g.
Long-grain, enriched, cooked. Data: USDA FoodData Central, “Rice, white, long-grain, regular, enriched, cooked”.
Serving size
1 cup, cooked · 158 g
205 calories
- Protein
- 4.3 g9% of calories · 9% DV
- Carbs
- 45 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
Calories in white rice by serving
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 cup, cooked158 g | 205 | 4.3 g | 45 g | 0.4 g |
| ½ cup, cooked79 g | 103 | 2.1 g | 22 g | 0.2 g |
| 100 g100 g | 130 | 2.7 g | 28 g | 0.3 g |
Serving weights are USDA’s household measures for this food.
White rice nutrition facts
Per 100 g, 130 calories: 9% from protein, 89% from carbs and 2% from fat.
| 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 | 1.0 mg | 1.6 mg | 0% |
| Total carbohydrate | 28 g | 45 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 | 16 mg | 1% |
| Iron | 1.2 mg | 1.9 mg | 11% |
| Potassium | 35 mg | 55 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.
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 a cup of cooked white rice (205 calories) takes about 65 minutes of walking, roughly 7,400 steps.
Compare with similar foods
White rice questions
How many calories are in half a cup of cooked rice?
Half a cup of cooked white rice (79 g) has 103 calories: 0.2 g fat, 22 g carbs (0.3 g of it fiber) and 2.1 g protein.
How many net carbs are in a cup of cooked white rice?
A cup of cooked white rice (158 g) has 45 g of carbohydrate, 0.6 g of it fiber, so about 44 g of net carbs.
How much protein is in a cup of cooked white rice?
A cup of cooked white rice (158 g) has 4.3 g of protein, 9% of the 50 g Daily Value. That is 2.7 g per 100 g.
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- U.S. Department of Agriculture, FoodData Central: Rice, white, long-grain, regular, enriched, cooked (FDC ID 168878, SR Legacy, published 2019-04-01).
- 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