How many calories are in 100g of plain white rice?

December 27, 2025 •

3 min read

According to the USDA, 100 grams of cooked, plain, enriched white rice contains approximately 130 calories. This differs significantly from uncooked rice, which is far more calorically dense. Understanding the specific calorie count and nutrient profile of cooked white rice is crucial for effective dietary planning and managing your energy intake.

Quick Summary

A 100g serving of cooked white rice has about 130 calories. The caloric value changes dramatically depending on whether the rice is cooked or uncooked, as water absorption increases its weight. This article details the full nutritional information, provides a comparison with brown rice, and offers guidance on incorporating white rice into a balanced diet.

Key Points

100g Cooked Rice Calories: A 100g serving of cooked, plain white rice contains approximately 130 calories.
Cooked vs. Uncooked Caloric Difference: Uncooked rice is much more calorically dense, with 100g containing around 365 calories, as cooking adds water weight.
White vs. Brown Rice: Brown rice is slightly lower in calories and higher in fiber per 100g, making it a more filling option.
Primary Macronutrient: The majority of calories in white rice come from carbohydrates, providing a good source of energy.
Balancing Your Meal: Pair rice with lean protein and plenty of vegetables to create a balanced meal, which also helps manage blood sugar levels.
Mindful Portion Control: A 100g serving is a moderate portion size, and being mindful of how much you eat is key for weight management.

Understanding the Calorie Count in Cooked vs. Uncooked Rice

It is a common point of confusion whether the nutritional information on a package refers to the dry or cooked product. For rice, this distinction is especially important due to the significant water absorption during cooking. One hundred grams of uncooked white rice contains a much higher calorie count, around 365 calories, compared to the 130 calories found in 100 grams of cooked white rice. The cooking process adds weight from water, which dilutes the caloric density per gram of the final product.

The Macronutrient Profile of Plain White Rice

While most of its calories come from carbohydrates, 100g of cooked white rice offers a simple yet valuable source of energy.

Carbohydrates: Approximately 28 grams per 100g serving, which serves as the body's primary fuel source.
Protein: About 2.7 grams, providing a small but notable contribution to your daily intake.
Fat: A very minimal amount, typically around 0.3 grams.

In addition to these macronutrients, enriched white rice is often fortified with essential vitamins and minerals, including B vitamins like thiamin and niacin, as well as iron.

White Rice vs. Brown Rice: A Nutritional Comparison

When monitoring calorie intake, it's helpful to compare different types of rice. Brown rice, a whole grain, retains its bran and germ, which provides more fiber and some micronutrients, though the calorie difference is minimal.


Nutrient (per 100g, cooked)	Plain White Rice	Brown Rice
Calories	~130 kcal	~122 kcal
Carbohydrates	~28g	~25.5g
Protein	~2.7g	~2.7g
Fat	~0.3g	~0.96g
Fiber	~0.4g	~1.8g

Brown rice's higher fiber content is a key advantage, promoting feelings of fullness and aiding in digestive health. This can be particularly beneficial for weight management. However, white rice is often easier to digest and provides a quicker source of energy, making it a good choice for athletes.

The Glycemic Index and Rice

The glycemic index (GI) measures how quickly a food raises blood sugar levels. White rice has a higher GI than brown rice, which means it causes a faster spike in blood sugar. This can be a consideration for individuals with diabetes or those looking to manage their blood sugar levels. However, preparing and pairing rice can affect its overall glycemic impact. For example, combining rice with lean protein, fiber-rich vegetables, and healthy fats slows down digestion and the absorption of glucose.

Portion Control and Healthy Eating Habits

While 100g of white rice is a moderate portion, mindful portion control is key for any balanced diet. A 100g serving is roughly half a cup of cooked rice. Here are a few tips for a balanced meal:

Include Lean Protein: Pair your rice with a source of lean protein, such as chicken breast, fish, or legumes, to increase satiety and help build muscle.
Add Plenty of Vegetables: Loading your plate with a variety of colorful vegetables adds fiber, vitamins, and minerals, making your meal more nutritious and filling.
Incorporate Healthy Fats: Including a source of healthy fats, like avocado or a drizzle of olive oil, helps to slow digestion and improve nutrient absorption.

Conclusion: Fitting White Rice into Your Diet

Plain white rice, in a 100g cooked portion, contains around 130 calories, primarily from carbohydrates. While it is lower in fiber and some nutrients than brown rice, it remains a valuable source of energy and can be a healthy part of a balanced diet when prepared and consumed in moderation. The key lies in portion control and pairing it with other nutrient-dense foods to create a well-rounded meal. For those managing blood sugar, brown rice may be a better option due to its lower glycemic index. By being mindful of your portions and meal composition, you can enjoy white rice as part of a healthy lifestyle.

For more detailed nutritional information and daily value percentages, you can consult sources like the USDA and Nutritionix.

Frequently Asked Questions

No, 100g of uncooked white rice contains about 365 calories, while 100g of cooked white rice has only about 130 calories. The large amount of water absorbed during cooking significantly increases the rice's weight without adding calories, effectively lowering the caloric density per gram.

While primarily a source of carbohydrates, enriched white rice is fortified with essential vitamins and minerals like iron and B-vitamins. However, it is lower in fiber and some nutrients compared to whole grains like brown rice.

Cooking rice with more water and draining the excess, or incorporating a tablespoon of coconut oil during cooking and then cooling it, can slightly lower the digestible calorie content by increasing resistant starch.

A 100g serving of cooked white rice has about 130 calories, while 100g of cooked brown rice has slightly fewer, around 122 calories. The difference is minimal, but brown rice offers more fiber.

A 100g portion of cooked white rice contains around 28 grams of carbohydrates. This is a moderate amount and, when paired with other food groups, can fit well within a balanced diet.

For basic plain rice, cooking it with plenty of water and allowing it to absorb fully is a standard method. Pairing it with vegetables and lean proteins can help lower its overall glycemic impact and create a more nutritionally complete meal.

Rice can be part of a weight-loss diet if consumed in controlled portions. Weight gain occurs from consuming more calories than you burn, so portion size is more critical than the type of rice. Pairing it with high-fiber foods can help with satiety.