How many calories are in 250 cooked rice?

November 9, 2025 •

3 min read

Did you know that 100 grams of cooked white rice contains approximately 130 calories, while brown rice has slightly fewer at around 112 calories? The exact number of calories in 250 cooked rice depends on the variety and preparation method, but a clear understanding is key for anyone managing their diet.

Quick Summary

Different types of cooked rice have varying calorie counts in a 250-gram serving, primarily due to differences in grain composition and water absorption. White rice typically has more calories per gram than brown rice, while factors like adding oil during cooking can also increase the total caloric content.

Key Points

White vs. Brown: 250 grams of cooked white rice contains approximately 325 calories, while the same amount of brown rice has fewer calories, around 278 kcal.
Water Absorption Matters: The calorie density of rice is lower when cooked because it absorbs water, increasing its weight without adding calories.
Added Ingredients Increase Calories: Frying rice or adding butter, oil, or ghee during cooking will increase the total caloric content significantly.
Glutinous Rice is Lower Calorie: Cooked glutinous (sticky) rice has a distinct calorie profile, with 250 grams containing roughly 243 calories, making it a relatively lower-calorie option.
Moderation is Key: Both white and brown rice can be part of a healthy diet, but portion control and preparation method are vital for managing calorie intake.
Consider Resistant Starch: A specific cooking and cooling method using coconut oil can increase resistant starch in rice, potentially lowering the absorbed calories.

The Calorie Breakdown for 250g of Cooked Rice

Understanding the caloric content of cooked rice is essential for meal planning and managing nutritional intake. The primary factor influencing calories is the type of rice, as white and brown varieties have different nutritional profiles. For a standard 250-gram serving, the calorie count varies significantly.

White Rice: A Closer Look at the Calorie Count

Plain, cooked white rice is the most common variety people consume. For a 250-gram serving, medium-grain white rice contains approximately 325 calories. Long-grain white rice provides a similar amount, also around 325 calories. This value is based on rice cooked with only water, as any added fats like butter or oil would increase the total calories. The caloric density of cooked rice is lower than uncooked rice due to water absorption during the cooking process. A 100-gram serving of uncooked white rice contains around 365 calories, but that same portion size of cooked rice drops to about 130 calories because the water adds weight without adding calories.

Brown Rice: The Whole-Grain Alternative

For those seeking a more nutrient-dense option, brown rice is an excellent choice. Brown rice retains its bran and germ, which are rich in fiber, vitamins, and minerals. This whole-grain variety typically has a lower calorie count per cooked gram compared to its white counterpart. A 250-gram serving of cooked brown rice contains approximately 275-280 calories, depending on the grain length. This difference highlights why brown rice is often favored for weight management, as its higher fiber content also promotes a feeling of fullness for longer.

Other Rice Varieties: A Nutritional Comparison

Different types of rice offer unique calorie and nutrient profiles. Here is a look at how other popular varieties measure up in a 250-gram cooked portion:

Basmati Rice: Cooked basmati rice tends to have a slightly lower calorie count than regular white rice. Based on data for a 100g serving, 250 grams would be around 302 calories.
Jasmine Rice: This fragrant rice can be a bit higher in calories. While figures vary, 250 grams of cooked jasmine rice can be around 358 calories.
Glutinous Rice: Also known as sticky rice, this variety has a different starch composition that affects its calorie density. 250 grams of cooked glutinous rice contains approximately 243 calories, making it one of the lower-calorie options.

Factors That Impact Rice Calories

It is important to remember that the final calorie count is not just determined by the type of rice. Several other factors play a crucial role:

Cooking Method: Boiling or steaming with only water yields the lowest calorie result. Frying the rice or adding ingredients like butter, oil, or coconut milk will significantly increase the total calories.
Added Ingredients: If you are making a pilaf, fried rice, or any seasoned dish, account for the calories in any added sauces, vegetables, or proteins.
Cooking Technique: As noted by the MIIS Weight Loss Institute, using coconut oil and a specific cooking method can alter starches to create more resistant starch, potentially lowering the absorbed calories.

Comparison of 250g Cooked Rice Varieties


Rice Type	Approx. Calories in 250g (Cooked)	Macronutrient Breakdown	Key Feature
White Rice (Medium-Grain)	325 kcal	89% carbs, 9% protein, 2% fat	Quick-digesting energy source
Brown Rice (Long-Grain)	278 kcal	83% carbs, 9% protein, 7% fat	Higher fiber and nutrient content
Basmati Rice	~302 kcal	High in carbs, low fat	Fragrant, longer grain
Jasmine Rice	358 kcal	92% carbs, 8% protein, 0% fat	Aromatic, slightly higher calories

Making Health-Conscious Choices with Rice

For those monitoring their calorie intake, comparing different rice varieties is helpful. Brown rice offers more fiber and nutrients per serving, which can aid in digestion and sustained energy. However, even white rice can be part of a balanced diet when consumed in moderate portions alongside lean proteins and vegetables. Understanding these nuances allows for informed food choices.

Conclusion

To determine how many calories are in 250 cooked rice, you must first specify the type of rice. Plain white rice typically contains around 325 calories, while brown rice has fewer, at approximately 275-280 calories. The caloric value is significantly influenced by water absorption during cooking and the addition of any fats or other ingredients. By choosing the right rice for your dietary needs and being mindful of cooking methods, you can easily incorporate this staple into a healthy, balanced eating plan.

Frequently Asked Questions

Brown rice generally has fewer calories than white rice. For a 250g serving, cooked brown rice contains about 278 kcal, whereas cooked white rice has around 325 kcal.

The cooking method can significantly alter the calorie count. Adding fats like butter or oil increases calories, while cooking with only water keeps it at its base caloric value. A specific method involving coconut oil can even create resistant starch, reducing the total absorbed calories.

Cooked rice has fewer calories per gram because it absorbs a large amount of water during cooking. This water adds weight to the rice but no calories, effectively diluting the caloric density.

While it can be considered a large single serving or a moderate portion for two, standard serving sizes vary. Many nutritional guides use a smaller portion, such as 100 grams, for comparison.

Yes, you can eat rice while losing weight by practicing portion control and choosing healthier options. Brown rice is a good choice due to its higher fiber content, which promotes satiety. Pairing rice with lean proteins and vegetables also helps create a balanced, filling meal.

Resistant starch is a type of starch that is not digested in the small intestine, acting more like soluble fiber. Research has shown that cooking rice with a teaspoon of coconut oil, followed by chilling, can convert some of the rice's digestible starch into resistant starch, which may reduce its overall calorie load.

Jasmine rice is often slightly higher in calories, with a 250g cooked portion potentially reaching 358 kcal. Basmati rice is usually a bit lower, at roughly 302 kcal for the same amount.