How Many Calories are in 210 Grams of Cooked Rice?

November 11, 2025 •

4 min read

While a standard 100-gram serving of cooked white rice contains roughly 130 calories, the total changes with portion size. So, how many calories are in 210 grams of cooked rice? The calorie count varies depending on the type of rice and how it's prepared, ranging from approximately 235 to 350 calories for a 210g portion.

Quick Summary

A 210-gram serving of cooked rice typically contains between 235 and 350 calories, with variations based on the specific rice variety. White, brown, and jasmine rice each offer different nutritional profiles and calorie counts per gram.

Key Points

White Rice: 210 grams of cooked white rice contains approximately 273 calories.
Brown Rice: 210 grams of cooked brown rice has fewer calories, at roughly 235 kcal, due to its higher fiber and water content.
Jasmine Rice: This variety is more calorically dense, with 210 grams containing around 350 calories.
Cooking Method Matters: Adding fats like oil or butter will increase the final calorie count of your rice.
Brown Rice for Satiety: The higher fiber in brown rice helps you feel fuller for longer, which can be beneficial for weight management.
Nutrient-Dense vs. Digestible: Brown rice offers more nutrients, while white rice is easier to digest for sensitive stomachs.

Calorie Breakdown for 210g of Cooked Rice

Understanding the calorie content of your food is a key part of managing your diet. For a 210-gram portion of cooked rice, the calorie count is not a single number but depends on the type of rice and its preparation method. The primary reason for this variation is the different amounts of fiber and nutrients retained during processing, as well as the water absorption during cooking. Here is a breakdown of the most common rice varieties at this specific serving size.

White Rice (Long-Grain, Regular)

Based on USDA data, 100 grams of cooked, long-grain white rice contains about 130 calories. This means that a 210-gram serving would contain approximately 273 calories. This variety is easily digestible but has a higher glycemic index compared to brown rice because the bran and germ layers are removed during milling. This processing also results in lower fiber content.

Brown Rice (Long-Grain)

As a whole grain, brown rice is less processed than white rice, retaining its nutritious bran and germ layers. This gives it a higher fiber and nutrient content and slightly fewer calories per cooked gram due to higher water absorption and less starch. Using the average figure of around 112 calories per 100 grams, a 210-gram portion of cooked brown rice contains roughly 235 calories. The extra fiber helps you feel full for longer, making it a good choice for weight management.

Jasmine Rice (White)

Jasmine rice is a popular aromatic, long-grain rice. The calorie content for 210 grams of cooked jasmine rice is notably higher, at approximately 350 calories. The cooking and preparation method can play a significant role here, as well as the specific brand and processing. While it provides a delicious fragrance and fluffy texture, it is more calorically dense than regular long-grain white or brown rice at the same weight.

Factors That Influence Calorie Count

Beyond the type of rice, several other elements can affect the final calorie total of your 210-gram serving. These include:

Cooking Method: Adding oil or butter to your rice during cooking, as is common in some recipes, will significantly increase the total calories. Sticking to boiling or steaming in plain water is the most calorie-conscious method.
Serving Size: While this article focuses on a 210g portion, it's crucial to be mindful of your overall portion size, especially for weight management. A food scale can help ensure accuracy.
Reheating: Interestingly, cooling and reheating cooked rice can increase its resistant starch content, which has been shown to lower the glycemic response after eating. This can be a useful trick for those managing blood sugar levels.

Comparison of Rice Types (per 210g cooked)


Feature	White Rice	Brown Rice	Jasmine Rice (White)
Approximate Calories	~273 kcal	~235 kcal	~350 kcal
Key Characteristic	Refined grain; easily digestible.	Whole grain; more fiber and nutrients.	Aromatic and fluffy; higher calorie count.
Glycemic Index	High (GI ~73).	Medium (GI ~68).	High (similar to white rice).
Fiber Content	Low (0.2g per 1/3 cup).	High (1.1g per 1/3 cup).	Low.
Macronutrients	Primarily carbohydrates.	Higher in fiber and protein.	Primarily carbohydrates.

Making the Best Choice for Your Diet

The optimal choice between rice varieties depends on your personal health goals. If you're focusing on weight management, brown rice's higher fiber and lower calorie density per gram offer greater satiety, helping you feel full for longer. It's also richer in essential nutrients like magnesium, selenium, and B vitamins. However, white rice is easy to digest and can be a suitable option for those with sensitive digestive systems or in need of quick energy for intense physical activity.

The key to incorporating rice into a healthy diet is portion control and balance. Instead of focusing solely on the calorie count of the rice, consider the entire meal. Pairing a moderate portion of rice with plenty of vegetables and a lean protein source (like chicken, fish, or beans) creates a balanced and filling meal that supports overall health.

Conclusion

In summary, the calorie content for 210 grams of cooked rice varies significantly by type. You can expect approximately 273 calories for white rice, 235 for brown rice, and 350 for jasmine rice. The nutritional differences, such as fiber and nutrient density, are also important to consider when making your choice. Both brown and white rice can be part of a healthy diet when consumed in moderation and as part of a balanced meal. Prioritizing portion control and smart pairing with protein and vegetables will help you manage your calorie intake effectively without eliminating rice from your meals.

For more detailed nutritional information on different rice varieties, consult the USDA food database or a trusted nutrition resource like Healthline(https://www.healthline.com/health/food-nutrition/brown-rice-vs-white-rice).

Frequently Asked Questions

Yes, for weight loss, brown rice is generally a better option. It contains more fiber, which helps you feel full longer and consume fewer calories overall.

No single food, including rice, causes weight gain on its own. Gaining weight is caused by a consistent calorie surplus. Rice can be part of a healthy diet when consumed in moderation with proper portion control.

For weight management, many nutrition experts recommend limiting your rice consumption to about 1 to 1.5 cups (approx. 150-200g) per day, accompanied by other nutritious foods. A 210g serving is a moderate portion.

The simplest cooking methods, like boiling or steaming with just water, result in the lowest calorie count. Adding fats like butter or oil during cooking will increase the overall calorie density of the rice.

Cooling and reheating cooked rice can increase its resistant starch content, which may lower its glycemic index. While it doesn't significantly change the calories, it can affect how the body processes the carbohydrates.

The calorie difference in jasmine rice is often attributed to the specific variety and preparation. While both are refined grains, different nutritional databases report varied figures based on processing, but jasmine is typically on the higher end for a comparable cooked portion.

Brown rice has significantly more fiber than white rice because it retains the bran and germ layers during processing. This fiber is important for digestive health and satiety.