How many calories are in 4oz of cooked white rice? Find out now!

November 9, 2025 •

3 min read

According to USDA data, 4oz of cooked long-grain white rice contains approximately 116 calories. This information is crucial for anyone monitoring their calorie intake, as it provides a clear understanding of the energy provided by a standard serving. The exact calorie count can vary slightly depending on the rice variety and cooking method, but this figure serves as a reliable benchmark.

Quick Summary

This article breaks down the caloric content and key nutrients of a 4oz serving of cooked white rice, explaining why the calorie count differs between cooked and uncooked rice. It offers practical advice for accurate measurement and compares white rice to other varieties for informed meal planning.

Key Points

116 Calories: A 4oz serving of cooked white rice contains approximately 116 calories.
Carb-Heavy: The majority of calories in white rice come from carbohydrates.
Water Dilution: Cooked rice has fewer calories per gram than uncooked rice because it absorbs water during cooking.
Measure Accurately: Using a kitchen scale for cooked rice ensures the most accurate calorie counting.
Variety Matters: Calorie counts vary slightly between white rice and other varieties like brown or wild rice.

The Caloric Breakdown of 4oz of Cooked White Rice

Understanding the calorie count in your food is a fundamental part of managing your diet and health. For a staple like white rice, knowing the exact nutritional information for a specific portion size is key. A 4-ounce (113-gram) serving of cooked white rice provides approximately 116 calories, with the majority of these calories coming from carbohydrates. This portion size is a moderate serving and can fit well within a balanced meal plan.

Macronutrient Profile of Cooked White Rice

While calories are often the primary concern, it's also important to consider the macronutrient composition. For every 4 ounces of cooked white rice, you can expect the following approximate values:

Carbohydrates: About 22.5 grams. This is the main energy source provided by rice.
Protein: Approximately 2.1 grams. While not a primary source of protein, it does contribute a small amount.
Fat: Less than 0.25 grams. Cooked white rice is very low in fat.
Fiber: A minimal amount, typically less than 0.5 grams. The refining process of white rice removes most of the fiber.

Why Calorie Counts Differ Between Cooked and Uncooked Rice

It is a common point of confusion that the calories per gram differ significantly between uncooked and cooked rice. The primary reason for this is water absorption during the cooking process. Uncooked rice is much denser in nutrients by weight. For example, 100 grams of uncooked white rice contains about 365 calories, whereas 100 grams of cooked white rice contains only about 130 calories. When you cook rice, it absorbs a substantial amount of water, which adds weight but no calories. Therefore, 100 grams of cooked rice is made up of a significant percentage of water, diluting the caloric density compared to the uncooked grain. This is why it's crucial to specify whether the rice is cooked or uncooked when discussing calorie counts, as it makes a significant difference in portion estimation. For maximum consistency in your tracking, always measure your rice in the same state.

Comparison Table: White Rice vs. Other Rice Varieties (per 4oz cooked)

To put the nutritional content of white rice into perspective, here is a comparison with other common rice types, using approximate calorie counts for a 4oz (113g) serving.


Rice Type	Approximate Calories (per 4oz cooked)	Primary Differences
White Rice	116	Refined grain, lower in fiber and nutrients. Quick energy source.
Brown Rice	~126	Whole grain, higher in fiber, magnesium, and other minerals. Slower digestion.
Basmati Rice	~119	Aromatic long-grain rice, similar macros to white rice. Glycemic index can vary.
Wild Rice	~100	Not technically a rice, but a grass seed. Lower calories and higher protein/fiber.

Tips for Accurately Measuring and Cooking Rice

For those who are meticulous about their calorie intake, precision is key. Here are some tips to help you accurately measure and cook your rice:

Use a digital kitchen scale for the most accurate measurement of cooked rice. Volumetric measurements, like cups, can be less precise.
If tracking by uncooked weight, cook a larger batch and divide it into pre-measured, portioned containers.
Be mindful of what you add to your rice. Cooking with oils, butter, or broth instead of plain water will add calories.
Cooling and reheating rice can slightly alter the nutritional profile by creating resistant starch, which may reduce the number of calories absorbed.

Conclusion

Ultimately, 4oz of cooked white rice contains approximately 116 calories, with the bulk of its energy coming from carbohydrates. This makes it a modest and controllable energy source for a meal. By understanding the distinction between cooked and uncooked calorie counts and being precise with your measurements, you can easily incorporate white rice into a well-managed diet. For a boost in fiber and nutrients, consider swapping with brown or wild rice, but be mindful of the slight caloric difference. Remember that the overall balance of your meal, including the proteins and vegetables you pair with your rice, will determine the full nutritional impact.

An excellent source for comparing nutritional data on various food items is the USDA Food Data Central database, which offers comprehensive information for meal planning and health-related research. For a detailed lookup, you can refer to it.

Frequently Asked Questions

Yes, there can be slight variations, but they are generally comparable. For example, 4oz of cooked short-grain white rice is about 121 calories, while long-grain is closer to 116 calories.

Since uncooked rice absorbs water and expands, 4oz (113g) of uncooked white rice would contain significantly more calories, roughly around 412 calories. Always measure uncooked rice if a recipe or diet plan calls for it.

Yes. Cooking rice with oil or butter will increase the final calorie count. The 116-calorie estimate for 4oz assumes the rice was cooked in plain water.

A 4oz serving is a reasonable portion size for many people. It is equivalent to about 1/2 to 2/3 of a standard cup of cooked rice, depending on how tightly it's packed.

One popular method involves cooking the rice with a teaspoon of coconut oil and then cooling it, which increases the amount of resistant starch. This makes the rice less digestible, reducing the absorbed calories.

While it's a refined grain, white rice provides carbohydrates for energy and is often enriched with B vitamins like thiamin and niacin, as well as minerals such as iron.

The primary factor is water absorption, which varies slightly with different methods, but the effect on calories is minor unless oil or other ingredients are added. Steaming or boiling in water will yield similar calorie counts.