How Many Calories Are in 1 Cup of Steamed White Rice?

November 23, 2025 •

4 min read

According to USDA data, a single cup of cooked long-grain white rice contains approximately 205 calories. It is important to know that steaming is a preparation method that doesn't add fat, making the calorie content of 1 cup of steamed white rice relatively straightforward to track. This information is key for anyone monitoring their intake or planning a balanced meal.

Quick Summary

A standard cup of cooked long-grain white rice provides about 205 calories, with the majority from carbohydrates. The final calorie density is influenced by grain type and water absorption during cooking. This popular side dish is nearly fat-free when prepared with steam, making it a simple addition to a balanced meal plan. Portions should be moderated to align with dietary goals.

Key Points

Approximate Calories: One standard cup of cooked long-grain steamed white rice contains about 205 calories, according to USDA data.
Primarily Carbs: The vast majority of calories in steamed white rice come from carbohydrates, providing a quick source of energy.
Steaming Method: Steaming is a lean cooking method that doesn't require adding any fat, keeping the calorie count low compared to other preparations.
Cooked vs. Uncooked: Cooking adds water to rice, which increases its volume and weight. The total calories remain the same as the uncooked rice, but the calories per cup or 100g decrease.
Increase Resistant Starch: A health hack involves cooking, cooling, and then reheating the rice, which can slightly reduce the calories absorbed by increasing resistant starch.
Enhance with Additions: Pair your steamed white rice with lean protein and vegetables to create a more balanced, nutrient-dense meal.
Grain Size Matters: Short-grain rice absorbs water differently than long-grain and has a slightly higher calorie count per cup (approx. 242 kcal).

The Calorie Breakdown of Steamed White Rice

For most people tracking their nutrition, understanding the energy density of staples like rice is fundamental. A key source of this information comes from the United States Department of Agriculture (USDA), which provides comprehensive nutritional data. Based on these figures, one cup (about 158 grams) of cooked long-grain white rice contains approximately 205 calories. It is important to note that the term 'steamed' rice, in this context, refers to rice prepared using water without added fats like oil or butter. This method is crucial for keeping the calorie count down, as adding a tablespoon of oil could add another 120 calories to the dish.

The 205 calories found in a cup of steamed white rice are primarily derived from carbohydrates, with a small amount coming from protein and a negligible amount from fat.

Nutritional Information for 1 Cup (approx. 158g) of Cooked Long-Grain White Rice

Calories: ~205 kcal
Carbohydrates: ~44.5 g
Protein: ~4.3 g
Fat: ~0.4 g
Fiber: ~0.6 g

This simple macronutrient profile shows that white rice is an excellent source of quick energy. It's a low-fat food, and for those without celiac disease, it is also naturally gluten-free.

Factors Influencing the Final Calorie Count

While the 205-calorie figure is a solid benchmark, a few variables can alter the precise number of calories in your bowl of rice.

Grain Type: The starch and water absorption of different rice varieties can change the calorie count. For example, a cup of cooked short-grain white rice can contain slightly more calories, at around 242 kcal, than its long-grain counterpart.
Cooking Method: Adding oils or fats is the most obvious way to increase calories. Steaming, which relies solely on water vapor, is one of the leanest preparation methods available.
Uncooked vs. Cooked Weight: The calorie content of the original dry rice remains constant. However, since rice expands by absorbing water during cooking, the calorie count per 100 grams or per cup of cooked rice is much lower than the same volume of uncooked rice. This is because the water adds weight but no calories.

Steaming vs. Boiling: Nutritional Differences

Both steaming and boiling are common ways to cook rice using water. However, subtle differences in the process can impact the final nutritional outcome. Steaming cooks the food with heated vapor, meaning the rice does not have direct contact with the cooking water.

Comparison Table: Steamed vs. Boiled White Rice


Feature	Steamed White Rice	Boiled White Rice
Nutrient Retention	Higher retention of water-soluble vitamins (B vitamins) and minerals, as nutrients do not leach into the cooking water.	Nutrients may be lost into the excess water, especially if it is drained after cooking.
Calorie Count	No added fat, leading to a lean calorie profile.	No added fat, but can result in some nutrient loss.
Texture	Tends to have a fluffier, firmer texture with separate grains.	Can be softer and potentially more sticky, depending on water ratio.
Health Profile	Preserves more vitamins and minerals from the grain.	Considered healthy, but steaming offers slightly better nutrient retention.
Prep Method	Cooks by indirect heat from steam, often in a steamer basket or rice cooker.	Cooks by submersion in a pot of boiling water.

Optimizing Your White Rice for Health

For those looking to maximize the health benefits of white rice, here are a few tips:

Manage Portions: Stick to a single serving (1 cup) to keep your energy intake in check, especially if you are managing your weight. The calories in a meal are more about the total amount consumed than a single component.
Increase Resistant Starch: A fascinating hack involves cooking, cooling, and then reheating rice. This process converts some of the starch into resistant starch, which is harder for the body to digest. As a result, it may slightly reduce the number of calories your body absorbs.
Combine with Lean Proteins and Vegetables: To create a more balanced and nutritious meal, pair your rice with a source of lean protein (like chicken or fish) and a generous portion of steamed or sauteed vegetables. This adds fiber and bulk, promoting satiety and providing a broader spectrum of nutrients.
Rinse Your Rice: Rinsing rice before cooking can reduce its arsenic content, a naturally occurring chemical found in some rice and soil. While it may remove some added nutrients in fortified rice, it is a recommended practice for lowering exposure.

Conclusion: Making Informed Choices

Ultimately, the calorie content of 1 cup of steamed white rice is a moderate 205 calories, making it a viable and low-fat component of a healthy diet. The true impact of rice on your health depends less on the specific calorie count and more on overall portion sizes and what you pair it with. Steaming is an excellent preparation method for maximizing nutritional retention and minimizing added fats. By using simple strategies like mindful portioning and pairing it with diverse, nutrient-rich foods, you can confidently include this staple in your healthy eating plan. For more helpful tips on making rice part of a nutritious diet, consider exploring this article on healthy cooking techniques from the AARP.

Frequently Asked Questions

Since uncooked rice is much more calorie-dense, a single cup of raw white rice contains significantly more energy. For example, 1 cup of raw short-grain white rice has approximately 716 calories.

The act of steaming or boiling does not add calories to the rice itself, assuming no fat is added. The calorie count per volume measurement (like a cup) decreases because the rice absorbs water, which has no calories.

Brown rice is a whole grain that contains more fiber and micronutrients than refined white rice. However, both can be part of a healthy diet, with brown rice offering more sustained energy release due to its higher fiber content.

A cup of cooked short-grain white rice (approx. 242 kcal) has slightly more calories than a cup of long-grain (approx. 205 kcal) due to differences in starch and water absorption.

Yes. Adding any fat, such as oil or butter, will increase the final calorie count. Using a lean cooking method like steaming without any added fat is best for calorie control.

While the total calories from the dry rice remain the same, cooking it with a small amount of oil and then cooling and reheating it can slightly reduce the calories absorbed by increasing resistant starch.

You can make your meal healthier by controlling portion sizes and incorporating lean protein and plenty of vegetables to increase fiber and nutritional value.