How many calories are in one half cup of cooked rice?

November 11, 2025 •

4 min read

According to the USDA, one half-cup serving of cooked long-grain brown rice contains 108 calories. The precise number of calories in one half cup of cooked rice can vary depending on the specific type of rice, so knowing the differences is crucial for accurate dietary planning.

Quick Summary

The calorie count for a half cup of cooked rice varies by type, ranging from around 85 calories for wild rice to 135 for short-grain white rice. Key factors affecting calorie content include processing, grain length, and the addition of cooking fats. Brown rice offers more fiber and nutrients for slightly fewer calories than white rice per half cup.

Key Points

Variety is Key: The calorie count in a half cup of cooked rice depends on the type, with brown and wild rice generally containing fewer calories than some white rice varieties.
Brown vs. White: Brown rice offers more fiber and nutrients for a similar or slightly lower calorie count per half-cup compared to white rice.
Cooking Method Matters: Adding fats like coconut oil or butter increases the total calorie count. For basic cooking, calories are determined by the raw rice, as water has no calories.
Resistant Starch Trick: Cooking rice with a teaspoon of coconut oil and cooling it for 12 hours can increase resistant starch, potentially cutting absorbable calories by up to 60%.
Portion Control is Paramount: Measuring your half-cup serving accurately is the most reliable way to track calorie intake, regardless of the rice variety or cooking method.
Nutritional Benefits: While focusing on calories, remember that whole grains like brown and wild rice provide valuable fiber and minerals that aid digestion and satiety.

Calorie Breakdown by Rice Variety

When you measure one half cup of cooked rice, the calorie content is not a single, fixed number. Different types of rice have varying nutritional profiles that affect their caloric value. These differences arise from factors like grain length, processing method, and inherent starch composition. Understanding these variations is key for anyone tracking their dietary intake.

White Rice Calories

White rice, the most common variety, has its husk, bran, and germ removed during processing, which strips it of much of its fiber and nutrients. The calorie count can vary slightly based on grain length and preparation method.

Long-grain white rice: A half-cup serving contains approximately 105 calories.
Medium-grain white rice: One half-cup of cooked medium-grain white rice has about 121 calories.
Short-grain white rice: This type, often used for sushi or risotto, contains approximately 135 calories per half-cup serving.
Jasmine and Basmati rice: Both are long-grain white rice varieties, typically containing around 105 calories per half-cup serving.

Brown Rice Calories

Brown rice is a whole grain, meaning only the outer husk is removed. It retains its nutrient-rich bran and germ layers. This is why it has more fiber, vitamins, and minerals than white rice.

Long-grain brown rice: A half-cup serving contains approximately 108 calories.
Medium-grain brown rice: A half-cup serving has about 110 calories.

Specialty Rice Varieties

Other less common but nutritious rice types also offer a range of caloric values.

Wild rice: Technically a grass seed, wild rice is lower in calories than traditional rice. A half-cup serving has about 85 calories.
Black rice: Known for its deep purple color and high antioxidant content, black rice contains approximately 115 calories per half-cup cooked serving.

Factors Influencing Rice Calories

Aside from the type of rice, several other factors can affect the calorie content of your final dish.

Cooking Method: The most accurate way to measure calories is to weigh the uncooked rice. During cooking, rice absorbs water, which adds volume but no extra calories. This is why one cup of uncooked rice yields multiple cups of cooked rice, effectively diluting the calories. However, adding fats like butter, oil, or coconut milk during cooking will increase the overall calorie count.
Portion Size: While a half-cup is a standard serving, portion control is crucial. For calorie counters, it's always best to measure your serving size accurately, as even a small difference can add up over time.
Added Ingredients: Sauces, dressings, and other components of a meal will significantly increase total calories. For a lower-calorie meal, opt for steaming and pair rice with lean proteins and a large portion of vegetables.

A Comparison of Cooked Rice Calories (Half Cup)


Rice Variety	Approximate Calories (kcal)	Key Nutritional Difference
White (Long-Grain)	105	Lower in fiber, enriched with vitamins
White (Short-Grain)	135	Higher starch content
Brown (Long-Grain)	108	Higher in fiber and magnesium
Brown (Medium-Grain)	110	Higher in fiber and magnesium
Wild Rice	85	Higher in protein, lower carbs
Black Rice	115	Rich in antioxidants

Cooking Rice to Reduce Calories

Some studies have explored methods to reduce the digestible calorie count of rice by increasing its resistant starch content. Resistant starch is a type of carbohydrate that is not digested in the small intestine, meaning your body absorbs fewer calories from it. A specific method involves adding a teaspoon of coconut oil to the boiling water, cooking the rice, and then refrigerating it for 12 hours. The cooling process is essential as it causes the starch to crystallize into resistant starch. Reheating the rice does not diminish this effect.

The Science Behind Resistant Starch

This cooking method creates a protective layer of oil inside the starch granules, making them less susceptible to digestive enzymes. The subsequent cooling process further enhances this effect. While this technique may help with calorie management, it's important to remember that it's not a license for overconsumption. Responsible portion control remains a fundamental aspect of healthy eating.

Conclusion

The calorie content of one half cup of cooked rice varies significantly depending on the variety, with brown rice offering more fiber and nutrients for a slightly lower or similar caloric value compared to white rice. Wild rice provides the lowest calories among the common varieties listed. To keep your calorie intake in check, it is essential to consider the type of rice and any added ingredients. Experimenting with different varieties and cooking methods can help you find the best balance for your health goals. Remember that portion control, regardless of the rice type, is the most reliable way to manage calorie intake effectively.

Beyond Calories: A Holistic View

While calories are a key metric, they don't tell the whole nutritional story. For instance, brown rice offers more dietary fiber, which promotes digestive health and can increase feelings of fullness. This increased satiety can help with weight management by reducing overall food intake. Ultimately, a balanced diet is about a lot more than just calorie counts. It involves a variety of foods, including whole grains, lean proteins, and plenty of fruits and vegetables.

For more detailed nutritional information on different foods, consulting resources like the USDA Food Composition Database can be highly beneficial, providing extensive data to inform your dietary choices.

How to Choose the Right Rice for You

When selecting rice, consider your specific health needs and preferences. If you're looking to maximize fiber and nutrient intake, brown rice is an excellent choice. If you prefer a lower calorie option and are willing to sacrifice some fiber, wild rice is a good alternative. For those who enjoy the texture and flavor of white rice, mindful portion sizes are the best way to keep calories in check. Additionally, exploring innovative cooking methods like the coconut oil technique can provide an extra tool for calorie management. The right rice for you is the one that fits your lifestyle and helps you meet your nutritional goals.

Frequently Asked Questions

Yes, cooling cooked rice for at least 12 hours can increase its resistant starch content, which is a type of fiber that isn't fully digested. This can potentially reduce the number of calories your body absorbs from the rice.

Among the common varieties, wild rice is typically the lowest in calories, with about 85 calories per half-cup cooked serving.

For a half-cup serving, long-grain brown rice is often slightly lower in calories (108 kcal) than long-grain white rice (105 kcal), but the difference is minimal and varies by grain. Brown rice's main advantage is its higher fiber and nutrient content.

Yes, adding fats such as oil or butter during cooking significantly increases the overall calorie count of the rice. To keep calories low, it is best to cook rice with just water.

The most accurate method is to measure the uncooked rice by weight. Since a specific weight of raw rice always has a consistent calorie count, you can then divide the total calories by the number of servings you get after cooking.

A half-cup serving of cooked jasmine rice contains approximately 105 calories, which is similar to other long-grain white rice varieties.

The oil enters the starch granules, and when the rice is cooled, the starch becomes a 'resistant starch.' Since the body cannot easily digest resistant starch, fewer calories are absorbed.