How many calories are in 100g of dry rice?

January 3, 2026 •

2 min read

Approximately 360-365 calories are in 100 grams of dry white rice, a concentrated energy source that expands significantly during cooking. This value is crucial for precise meal planning and calorie counting because it differs dramatically from cooked rice due to water absorption.

Quick Summary

100 grams of uncooked rice contains approximately 350-370 calories, with slight variations by type. This differs from cooked rice due to water absorption, which increases weight and volume but not total calories. Measuring dry rice provides the most accurate calorie count for portion control.

Key Points

High Calorie Density: 100g of dry rice contains roughly 350-370 calories, depending on the variety, making it a concentrated energy source.
Water Absorption is Key: The significant difference in calories per 100g between dry and cooked rice is due to the weight added by water, which is calorie-free.
Measure Dry for Accuracy: The most reliable way to track calories is to measure rice in its dry, uncooked state before cooking, as cooked weight can vary.
Nutritional Differences Exist: While dry white and brown rice have similar calorie counts, brown rice provides more fiber and nutrients.
Cooking Method Won't Alter Total Calories: The cooking method does not change the total calories of the initial dry portion, only how those calories are distributed across the final cooked weight.
Portion Control is Important: Due to its high calorie density when dry, it is important to measure and manage portion sizes of rice, especially for those watching their intake.

The Concentrated Calories of Dry Rice

When planning meals or tracking macronutrients, distinguishing between a food's dry and cooked state is important, especially for starches like rice. A 100g portion of dry rice is calorie-dense because it contains minimal water. Dry white rice typically has between 355 and 365 calories per 100g, primarily from carbohydrates.

The Impact of Water Absorption

Cooking rice involves absorbing a significant amount of water, which increases its volume and weight but not its total calorie content. The original calories in the dry rice are simply distributed across a larger cooked portion. For instance, 100 grams of dry white rice could yield about 300 grams of cooked rice, effectively reducing the calories per 100 grams of cooked rice to roughly 120.

Why Weighing Dry is More Accurate

For precise calorie tracking, weighing uncooked rice is the most reliable method. Since water absorption varies with cooking methods, measuring cooked rice is less consistent. Weighing dry rice ensures an accurate calorie count regardless of expansion.

Calorie and Nutritional Comparison by Dry Rice Type

While dry rice varieties have similar calorie counts, their nutritional profiles differ slightly. Whole-grain options like brown rice offer more fiber and minerals.


Rice Type	Approximate Calories per 100g (Dry)	Carbohydrates (g)	Protein (g)	Fat (g)	Fiber (g)
White Rice (Medium-Grain)	~358	~79	~7	~0.6	~1
White Rice (Basmati)	~360	~78	~7.8	~0.8	~1
Brown Rice (Long-Grain)	~370	~77	~8	~3	~4
Brown Rice (Organic)	~333	N/A	N/A	~1.5	N/A

How to Integrate Rice into a Healthy Diet

Incorporating rice into a balanced diet is simple:

Choose whole grains: Brown rice provides more fiber and aids digestion.
Practice portion control: Measure dry rice for accurate calorie intake; a typical serving is 40-50g dry.
Pair with protein and vegetables: Create a balanced meal by combining rice with lean protein and vegetables.
Consider lower-carb alternatives: Moderate rice portions or try options like quinoa if reducing carbs.

Conclusion

In conclusion, 100 grams of dry rice contains 350-370 calories, varying slightly by type. For accurate calorie tracking, measure rice when uncooked. Water absorption during cooking increases weight but not total calories. Using dry weight measurement helps control portions and integrate rice into a healthy diet. This understanding is key for precise meal planning and macro tracking.

For more detailed information on food nutrient composition, you can refer to the USDA FoodData Central database.

Frequently Asked Questions

The total calorie count for your rice does not change during cooking. The difference arises because cooked rice absorbs a lot of water, which increases its weight and volume. For example, the ~360 calories in 100g of dry rice are simply distributed across a heavier, cooked portion, resulting in fewer calories per 100g of cooked rice.

No, the calorie counts are very similar. 100g of dry white rice is around 355-365 calories, while 100g of dry brown rice is typically in the 360-370 calorie range. The main nutritional difference lies in fiber and nutrient content, with brown rice being higher.

It is more accurate to weigh rice uncooked and dry. The exact amount of water absorbed during cooking can vary, making the cooked weight inconsistent. By weighing the dry portion, you get a consistent, reliable calorie count every time.

First, weigh the total amount of dry rice you are cooking to find the total calories. After cooking, weigh the total yield. Then, weigh your individual serving. Divide the weight of your serving by the total cooked weight, then multiply by the total calories of the dry rice. This gives you the calories in your specific serving.

Yes, there are slight variations. For instance, 100g of dry basmati rice is around 360 calories, while other types like wild rice or glutinous rice may fall slightly outside this range. However, most common varieties are quite close in dry-weight calorie value.

Rinsing rice removes some surface starch. While this can affect the texture of the final dish, the overall impact on the total calories is negligible for an entire portion. The main calorie count is locked within the rice grain itself.

For 100g of dry rice, the carbohydrate content is very high, with white rice containing roughly 79-80g of carbs and brown rice having around 77g. Protein is typically around 7-8g, with minimal fat.