How many calories are in a full cup of rice?

November 25, 2025 •

3 min read

According to the USDA, a cup of cooked long-grain white rice contains approximately 205 calories. However, the total number of calories in a full cup of rice varies significantly depending on the type of rice, the grain length, and how it is prepared.

Quick Summary

This article explores the caloric content of a standard cup of cooked rice across different varieties, including white, brown, and wild rice. It details the factors influencing calorie counts and provides a comparison table for easy reference, helping you make informed dietary choices.

Key Points

White Rice (Long-grain): A standard cooked cup has approximately 205 calories due to being a refined grain.
Brown Rice (Medium-grain): Contains about 218 calories per cooked cup, offering more fiber and nutrients than white rice.
Wild Rice: Provides only about 165 calories per cooked cup, plus higher levels of protein and fiber.
Added Fats Increase Calories: Cooking rice with oil or butter can significantly raise the calorie count, as is the case with fried rice.
Resistant Starch Method: Cooking with coconut oil and refrigerating can reduce absorbable calories by up to 50-60%.
Portion Control is Key: An excess of calories from any food, including rice, can lead to weight gain; portion size matters more than the type of rice.
Weighing is Most Accurate: For precise calorie counting, use a food scale to measure rice uncooked, as volumetric measurements like "cups" can be inconsistent.

The number of calories in a full cup of rice is a common question for anyone monitoring their nutritional intake. While it may seem straightforward, the answer depends on several key factors. A standard measuring cup holds about 200 grams of cooked rice, but the variety of rice and its preparation method dramatically influence the final calorie count. Understanding these differences is essential for effective meal planning and achieving dietary goals.

Calorie Breakdown by Rice Type

The calorie content of rice is derived almost entirely from carbohydrates, as both white and brown rice are low in fat and contain a moderate amount of protein. However, the way each type of rice is processed and its nutritional makeup creates distinct caloric profiles.

White Rice: The Refined Staple

White rice is a widely consumed refined grain, with the husk, bran, and germ removed during processing. A cup of cooked long-grain white rice (approx. 158g) contains about 205 calories. Cooked short-grain white rice (approx. 186g) is slightly higher at around 242 calories.

Brown Rice: The Whole-Grain Option

Brown rice is a whole-grain option that retains its bran and germ, providing more fiber, vitamins, and minerals. A cup of cooked medium-grain brown rice (approx. 195g) has about 218 calories, while long-grain brown rice (approx. 195g) contains around 216 calories. The higher fiber and protein in brown rice can promote fullness.

Other Popular Rice Varieties

Other rice types offer different nutritional values:

Basmati rice: A cup (approx. 158g) has about 190-200 calories and a lower glycemic index.
Wild rice: This seed of an aquatic grass offers around 165 calories per cooked cup (approx. 164g) and is higher in protein and fiber.
Black (Forbidden) rice: Rich in antioxidants, a cooked cup typically contains around 240-260 calories.

Factors that Affect Calorie Counts in Rice

The cooking method significantly impacts calorie content. Plain, water-boiled rice has the lowest calorie density.

Cooking Method

Adding oil or butter: Frying rice or adding fats increases calories. Fried rice is notably higher due to added oils, sauces, and other ingredients.
Resistant starch trick: Cooking rice with a teaspoon of coconut oil and refrigerating for 12 hours can create resistant starch, potentially reducing absorbed calories by up to 50-60%.

Serving Size and Density

Using weight rather than volume is more accurate for calorie counting. A densely packed cup has more calories than a loosely packed one.

Comparison of Rice Calories (per 1-cup cooked serving)


Rice Type	Approximate Calories	Key Nutritional Difference
White Rice (Long-grain)	205 kcal	Refined, lower fiber
White Rice (Short-grain)	242 kcal	Refined, stickier texture
Brown Rice (Medium-grain)	218 kcal	Whole grain, higher fiber and nutrients
Brown Rice (Long-grain)	216 kcal	Whole grain, higher fiber and nutrients
Basmati Rice	190-200 kcal	Lower glycemic index
Wild Rice	165 kcal	Higher protein and fiber

Conclusion

To determine how many calories are in a full cup of rice, consider the variety and preparation. White rice has about 205-242 calories per cup, while brown rice offers similar calories with more fiber. Wild rice and basmati can have fewer calories or additional benefits. Adding fats during cooking increases calories. For precision, weigh rice with a food scale. With portion control and mindful preparation, rice can be part of a healthy diet.

How to Measure Your Rice for Accurate Calorie Counting

For accurate calorie counting, weighing rice with a food scale is the best method. A cup of cooked rice is roughly 158 to 186 grams, but density varies. Weighing dry rice before cooking provides consistent results. For advanced understanding of nutrition, consult relevant resources.

Frequently Asked Questions

A standard cup of cooked long-grain white rice contains approximately 205 calories. However, the exact amount can vary slightly depending on the grain length.

The calorie count for brown and white rice is very similar, though brown rice is often slightly higher due to its more nutrient-dense bran and germ layers. A cup of cooked brown rice has about 218 calories, compared to 205 in long-grain white rice.

Yes, adding oil or butter to rice during cooking will increase its total calorie content. A single teaspoon of oil can add about 40 calories.

Yes, a method involving cooking rice with a small amount of coconut oil and then refrigerating it for 12 hours can reduce absorbable calories by up to 50-60% by creating resistant starch.

Yes, wild rice is lower in calories than both white and brown rice. A cooked cup of wild rice contains only around 165 calories and is higher in protein and fiber.

Yes, packaged rice mixes and especially fried rice typically have higher calorie counts than plain boiled rice. These products often contain added oils, seasonings, and other ingredients that increase the overall calories and sodium content.

Weighing rice with a food scale is more accurate because the density of rice can vary. The calories in a cup of loosely packed, fluffy rice will be different from a densely packed cup. Weighing the rice consistently eliminates this variable.