How Many Calories Are in California Rice?

November 13, 2025 •

3 min read

While a standard serving of cooked medium-grain California white rice, like the widely produced Calrose variety, contains approximately 205 to 242 calories per cup, this value changes depending on the rice type, such as brown rice, and the specific serving size. This guide will detail the calorie count and nutritional differences to help you make informed dietary choices.

Quick Summary

The calorie content of California rice varies based on the type, with cooked white Calrose rice typically having more calories per cup than its brown rice counterpart. These differences are largely due to processing and the presence of the fibrous bran layer. Understanding the nutritional profile is key for a balanced diet.

Key Points

White Calrose Rice Calories: One cup of cooked medium-grain California white Calrose rice typically contains around 205 to 242 calories.
Brown Rice Offers Lower Calories: Cooked brown California rice has a slightly lower calorie count per cooked cup (approximately 218) and a higher fiber content compared to white rice.
Cooked vs. Uncooked Calorie Density: Uncooked rice is more calorie-dense than cooked rice because cooking adds water, increasing volume without adding calories.
Nutritional Value Varies: Brown rice retains its fibrous bran and germ, providing more fiber, vitamins, and minerals than milled white rice.
California Rice is Gluten-Free: Rice is naturally a gluten-free grain, making it a safe option for those with gluten sensitivities.
Lower Heavy Metal Content: Rice grown in California is often found to have lower levels of heavy metals like arsenic and cadmium compared to other varieties.
Portion Control is Key: Pay attention to serving sizes, especially with uncooked rice measurements, to effectively manage your calorie intake.

Understanding California Rice: The Popular Calrose Variety

California is a major rice-producing state, with a large portion of its yield being medium-grain japonica varieties, primarily the popular Calrose rice. Calrose is known for its mild flavor and soft, slightly sticky texture when cooked, making it ideal for a variety of dishes including sushi and rice bowls. For white Calrose rice, the bran and germ are removed during milling, leaving behind the starchy endosperm. This process affects its nutritional makeup and calorie density compared to whole-grain options.

Calorie Count: White California Rice

For cooked medium-grain white rice, like the California Calrose variety, the calorie count is relatively consistent across brands. The key is to distinguish between cooked and uncooked measurements, as rice significantly expands due to water absorption during cooking.

Cooked: A standard one-cup (about 195g) serving of cooked medium-grain white rice contains roughly 205 to 242 calories.
Uncooked: Uncooked rice has a much higher calorie density. For example, a 1/4 cup (45g) serving of uncooked California Calrose rice can contain around 160 calories. This translates to a significantly larger portion once cooked.

Calorie Count: Brown California Rice

California also produces a substantial amount of brown rice, a whole-grain alternative to white rice. Brown rice retains its bran and germ, giving it a nuttier flavor, firmer texture, and higher nutritional value. The bran layer is also why brown rice has a slightly different calorie count and significantly more fiber.

Cooked: A one-cup (about 195g) serving of cooked medium-grain brown rice contains approximately 218 calories. This is marginally less than white rice per cooked cup, but the fiber content makes it more satiating.
Uncooked: The calorie density for uncooked California brown rice is also higher. A 1/4 cup (45g) of uncooked California Calrose brown rice, for instance, contains about 160 calories.

California Rice: A Nutritional Comparison

Beyond calories, the nutritional profiles of white and brown California rice differ substantially. Brown rice offers more fiber, vitamins, and minerals, while white rice is often enriched to restore some nutrients lost during processing.

Comparison Table: White vs. Brown California Rice


Feature	Cooked White California Rice	Cooked Brown California Rice
Calories (per 1 cup)	~205–242 kcal	~218 kcal
Dietary Fiber	Lower (less than 1g per cup)	Higher (around 3.5g per cup)
Protein (per 1 cup)	Moderate (4.25g per cup)	Moderate (4.52g per cup)
Glycemic Index (GI)	High (around 73)	Medium (around 65–68)
Texture	Soft and slightly sticky	Chewy and firm
Key Benefits	Source of carbohydrates, low in fat and sodium	Higher fiber, vitamins, and minerals; slow-release energy

Health Implications and Best Practices

When considering California rice, selecting a whole-grain option like brown rice can be beneficial for those monitoring blood sugar or seeking higher fiber intake. California-grown rice, particularly from the Sacramento Valley, is often noted for being lower in heavy metals like arsenic compared to some other rice sources, making it a reliable choice for mindful consumers.

To maximize the health benefits, consider these tips:

Choose whole grains: Opt for California brown rice over white rice to get more fiber and nutrients.
Control portion sizes: Regardless of the type, rice is a calorie-dense food. Be mindful of serving sizes to manage overall calorie intake.
Rinse thoroughly: Washing rice before cooking can remove excess starch and some surface-level contaminants.
Vary your grains: While California rice is excellent, incorporating other grains like quinoa, barley, or millet can diversify your nutrient intake.

Conclusion

Ultimately, how many calories are in California rice depends on the specific variety and how it's prepared. While cooked white Calrose rice contains approximately 205-242 calories per cup, its brown rice counterpart offers a slightly lower calorie count per cooked cup and a richer nutritional profile, particularly in fiber. Both varieties, when sourced from California, are recognized for having lower heavy metal content than many other rice types. By understanding these differences, you can select the best option to fit your dietary goals, prioritizing either the lighter texture of white rice or the robust nutrition of brown rice.

Optional Outbound Link: For more information on the benefits and production of California-grown rice, visit the California Rice Commission.

Frequently Asked Questions

A standard one-cup (195g) serving of cooked medium-grain white rice, like the Calrose variety from California, contains approximately 205 to 242 calories.

Cooked California brown rice has a slightly lower calorie count per cooked cup (about 218 calories) compared to white rice, in addition to containing more fiber.

The calorie count per serving differs because uncooked rice is more concentrated. During cooking, rice absorbs water, which adds weight and volume but no calories, effectively diluting the calorie density.

Yes, especially the brown rice variety, which is a good source of fiber, vitamins, and minerals. Furthermore, California-grown rice is often noted for its lower heavy metal content.

No, rice is a naturally gluten-free grain. Products containing California rice are suitable for those on a gluten-free diet, but it's always best to check for cross-contamination warnings on packaged goods.

Calrose is a medium-grain japonica rice variety developed in California. It is prized for its soft, slightly sticky texture when cooked, making it a popular choice for sushi and other dishes.

To reduce calorie intake, opt for whole-grain brown rice for its higher fiber content and satiating effect, and practice mindful portion control. You can also use methods like cooking with more water to reduce arsenic content, though this is unrelated to calories.