How many calories are in 120 g of cooked rice?

January 3, 2026 •

3 min read

According to nutritional data, 120 grams of cooked white, long-grain rice contains approximately 156 calories. This article explores how many calories are in 120 g of cooked rice, factoring in different rice varieties and cooking methods.

Quick Summary

A 120-gram serving of cooked rice typically contains 130 to 160 calories, depending on the type of rice. White rice is slightly higher in calories than brown rice, while basmati rice falls in between. The calorie content is influenced by water absorption during cooking.

Key Points

White Rice Calories: 120g of cooked, long-grain white rice contains approximately 156 calories.
Brown Rice Calories: 120g of cooked brown rice has fewer calories, around 133 kcal, and offers more fiber.
Water Affects Density: The calorie content per gram decreases after cooking because rice absorbs water, which contains no calories.
Cooking Adds Calories: Adding fats like oil or butter, or high-calorie sauces, will increase the overall caloric value of the rice dish.
Healthier Choices: Opting for whole-grain varieties like brown rice can increase fiber intake and help with weight management due to higher satiety.
Cooling Rice: Cooling cooked rice can increase its resistant starch content, offering potential gut health benefits.
Portion Control is Key: Maintaining a moderate portion size, such as 120g, is important for controlling total calorie intake.

Understanding Calorie Content in Cooked Rice

Understanding the calorie content of cooked rice is crucial for anyone monitoring their dietary intake. It's important to differentiate between raw and cooked rice because the cooking process, which involves adding water, significantly changes the nutritional density per gram. When rice is cooked, it absorbs a large amount of water, making it heavier and less calorie-dense per gram than its uncooked counterpart. For instance, 100g of uncooked white rice contains around 365 calories, whereas 100g of cooked white rice has about 130 calories.

The Calorie Breakdown for 120g of Cooked White Rice

To pinpoint the exact calorie count for 120 g of cooked rice, it's best to consult reliable nutrition databases. For a standard 120-gram portion of cooked, long-grain white rice, the calorie count is approximately 156 kcal. This portion provides a solid energy source, mainly from carbohydrates, with minimal fat and a small amount of protein. The macronutrient breakdown for this serving is primarily carbohydrates (around 89%), with a smaller percentage from protein (9%) and fat (2%).

How Different Rice Varieties Affect Calorie Count

Not all rice is created equal. The type of rice you choose can influence the total calorie count and nutrient profile of your meal. Brown and basmati rice, for example, have slightly different calorie densities than white rice. This is mainly due to their varying fiber content and processing methods. Brown rice is a whole grain, meaning it retains its fibrous bran layer, whereas white rice is refined.

Comparison of Rice Varieties (120g, Cooked)

To illustrate the differences, here is a comparison table for a 120-gram serving of common cooked rice types:


Rice Type	Approximate Calories (120g)	Carbohydrates	Protein	Fiber	Key Difference
White Rice (Long-Grain)	~156 kcal	~34 g	~3 g	~0.5 g	Refined grain, quick energy source
Brown Rice (Long-Grain)	~133 kcal	~28 g	~3 g	~2 g	Whole grain, higher fiber, lower glycemic index
Basmati Rice	~176-189 kcal	Varies	Varies	Varies	Aromatic, lower glycemic index than many white rices

Cooking Methods and Calorie Adjustments

Beyond the type of rice, how you prepare it can also affect the final calorie count. The figures above are for plain, cooked rice with no added ingredients. However, adding other components can increase the overall calorie load.

Added Fats: Cooking with oil, butter, or other fats will increase the calorie count significantly. For example, a tablespoon of olive oil adds around 120 calories. A small amount of fat can increase the total caloric density of the dish.
Other Ingredients: Adding other high-calorie items like coconut milk, sauces, or high-fat meats will also contribute to the final calorie count. When counting calories, it's essential to account for all ingredients in your meal, not just the rice itself.

Healthy Portion Control

For many health-conscious individuals, understanding portion sizes is key. A 120g serving of cooked rice is a moderate portion, and including it as part of a balanced meal is perfectly healthy. It provides sustained energy and can be a fantastic base for adding fiber-rich vegetables and lean proteins. For weight management, focusing on portion control and opting for higher-fiber whole-grain options like brown rice can increase satiety, helping to reduce overall calorie consumption.

Tip for lower calories: Allowing cooked rice to cool can increase its resistant starch content, which has a positive effect on gut health and may aid in weight management by promoting a feeling of fullness.

Conclusion

In summary, 120 grams of cooked long-grain white rice contains approximately 156 calories. The exact number can vary slightly depending on the rice variety, with brown rice being a bit lower and basmati sometimes slightly higher per similar serving weight. By choosing whole-grain options and being mindful of additional ingredients, you can easily incorporate rice into a healthy and balanced diet without jeopardizing your health or fitness goals. For those tracking their intake, knowing the approximate calorie count for different rice types is a valuable tool for effective meal planning and portion control.

For more nutritional information on various foods, consult resources like the USDA Food Composition Database.

Frequently Asked Questions

Yes, brown rice generally has slightly fewer calories per cooked gram than white rice due to its higher fiber and water content. For a 120g serving, brown rice has about 133 calories, compared to 156 calories for white rice.

To reduce calories, consider using a high-fiber rice variety like brown rice, and avoid adding extra fats like oil or butter during cooking. Filling your plate with more vegetables and lean protein alongside a moderate portion of rice can also help.

The calorie count per gram changes because rice absorbs water during cooking, making the overall volume and weight increase. Since water is calorie-free, the same amount of rice will have fewer calories per gram once cooked.

The calorie content can vary, but cooked basmati rice (approx. 120-130 calories per 100g) is often similar to or slightly less than regular cooked white rice, but specific brands or cooking methods can cause variations.

A standard serving of cooked rice is often considered to be around 150-160 grams, though 120 grams is a common portion size for many people. Portion control is more effective when you weigh your food.

Yes, the method of cooking can affect the final calorie count. Plain boiled or steamed rice will have the lowest calorie count. Frying rice or adding high-calorie ingredients like oil or cream will increase the total calories.

Yes, even refined white rice can be a nutritious part of a balanced diet. It is often enriched with vitamins like B-vitamins and iron after processing. It is a great source of carbohydrates for energy, though whole grains offer more fiber.