How many calories are there in 150 grams of cooked rice?

October 17, 2025 •

4 min read

According to nutritional data, a 150-gram serving of cooked white rice contains approximately 195-202 calories. The precise number of calories in 150 grams of cooked rice, however, varies depending on the type of rice and how it's prepared.

Quick Summary

A 150-gram portion of cooked rice contains about 195-202 calories for white rice and roughly 167 for brown rice, with calories mostly coming from carbohydrates.

Key Points

White Rice Calorie Count: 150 grams of cooked white rice contains roughly 195-202 calories.
Brown Rice Calorie Count: For the same 150g serving, cooked brown rice has fewer calories, at approximately 167 kcal.
Measurement is Key: Accurate calorie tracking requires weighing rice after it has been cooked, as water absorption increases its volume and weight.
Macronutrient Source: The majority of calories in cooked rice are derived from carbohydrates, with minor contributions from protein and fat.
Cooking Method Matters: Adding fats like oil or butter during preparation will increase the total caloric value of your rice.
Nutrient Advantage: Brown rice, as a whole grain, offers higher fiber and nutrient content per 150g serving than white rice.
Portion Control: A 150g serving is a moderate portion size that fits well into a balanced, health-conscious meal plan.

Understanding Rice Calories by Type

The calorie content of cooked rice is primarily determined by the type of rice grain used. White rice and brown rice, the two most common varieties, have different nutritional profiles due to their processing. White rice has its bran and germ removed, leaving mainly the starchy endosperm. In contrast, brown rice is a whole grain, retaining the nutrient-rich bran layer, which provides more fiber and slightly less caloric density per cooked gram. A cooked portion of 150 grams is a common serving size and provides a measurable benchmark for comparison.

White Rice vs. Brown Rice: The Calorie Difference

When we specifically look at how many calories are there in 150 grams of cooked rice, a notable difference appears between white and brown varieties. For a standard long-grain cooked white rice, you can expect the calorie count to be around 195-202 calories. This caloric value comes predominantly from its carbohydrate content. On the other hand, a 150-gram serving of cooked brown rice contains fewer calories, typically around 167 kcal. This difference, while not massive, can add up over time for individuals closely monitoring their daily intake.

Nutritional Comparison: 150g Cooked Rice


Nutrient	150g Cooked White Rice (approx.)	150g Cooked Brown Rice (approx.)
Calories	195-202 kcal	167 kcal
Carbohydrates	~42 g	~34 g
Protein	~4 g	~4 g
Fat	~0.4 g	~1 g
Fiber	~1 g	~3 g

Factors Influencing Caloric Density

The final calorie count of cooked rice is not static and can be influenced by several factors. Understanding these can help in more accurate meal planning.

Type of Rice: As shown above, the choice between white and brown rice is the most significant factor. Other varieties, like basmati or jasmine, may also have slightly different values.
Cooking Method: The preparation itself affects the final result. Plain boiling in water is the most basic method. However, if you add oil, butter, or other fats, the calorie count will increase. Frying the rice, as in fried rice dishes, adds substantial calories.
Water Absorption: The amount of water absorbed during cooking significantly impacts the final weight and, therefore, the calorie density per gram. Cooked rice is much heavier than uncooked rice due to the water it retains. This is why it is crucial to measure rice after it is cooked for accurate calorie tracking.
Serving Additions: Any additions to the rice, such as sauces, vegetables, or proteins, will contribute to the total calorie count of the meal, not just the rice itself.

The Difference Between Raw and Cooked Rice Calories

Many people become confused when comparing the calorie content of raw and cooked rice. The key difference lies in water absorption during the cooking process. Uncooked rice is much more calorie-dense by weight because it contains very little water. As rice cooks, it absorbs water, and its volume and weight increase significantly. This water, which has zero calories, dilutes the caloric density of the final product. For example, 100 grams of uncooked white rice can contain over 350 calories, while 100 grams of cooked white rice contains only about 130-135 calories. This demonstrates why it is vital to measure cooked rice when tracking nutritional intake.

Practical Tips for Calorie Management

For those looking to manage their weight or track their intake, a few simple strategies can make a big difference when it comes to rice:

Prioritize Brown Rice: Opting for brown rice over white can provide a boost in fiber and other nutrients, which can aid in feeling full and managing blood sugar levels more effectively.
Portion Control: Using a food scale to measure your 150-gram cooked serving ensures accuracy. Visually estimating can often lead to overconsumption.
Balanced Meals: Pair your rice with plenty of vegetables and lean protein sources to create a balanced, nutrient-dense meal. This prevents reliance on a single, carbohydrate-heavy component.
Healthy Cooking: Stick to boiling rice in water to keep the calorie count low. If you desire more flavor, use herbs, spices, or a low-sodium broth instead of oil.

Conclusion

The question of how many calories are there in 150 grams of cooked rice has a clear answer, though it depends on the type of rice. Approximately 195-202 calories for white rice and 167 for brown rice provides a reliable baseline for nutritional planning. Understanding that cooking method and type of rice impact the final number is essential for anyone tracking their intake. Measuring cooked rice with a food scale is the most accurate way to ensure correct portioning and adherence to dietary goals. By making informed choices, rice can be a healthy and fulfilling part of any balanced diet. For more information on the nutritional differences between white and brown rice, see this detailed comparison: Brown rice versus white rice: A head-to-head comparison.

Frequently Asked Questions

A 150-gram serving is generally considered a moderate portion size. For reference, a typical standard serving is often cited as about 1 cup, which is roughly 180 grams. Therefore, 150 grams is a reasonable amount for most healthy adults.

A 150-gram portion of cooked white rice contains approximately 42 grams of carbohydrates, while the same amount of cooked brown rice has about 34 grams of carbohydrates. The difference is due to the fiber content in brown rice.

Adding salt does not increase the calorie count of cooked rice. Salt is a mineral and contains no calories. However, adding calorie-dense ingredients like butter, oil, or sauces will add calories to your dish.

Yes, per cooked gram, brown rice is typically slightly lower in calories than white rice due to its higher fiber content and lower starch density. This means a 150g portion of cooked brown rice will have fewer calories than a 150g portion of cooked white rice.

Cooked rice has a lower calorie count per gram than raw rice because it absorbs a large amount of water during cooking. This water, which has no calories, dilutes the overall caloric density, making cooked rice less calorie-dense by weight.

To reduce calories, cook your rice by boiling it in plain water rather than adding oil or butter. You can also mix in lower-calorie, high-fiber additions like finely chopped cauliflower or broccoli rice to increase volume and nutrition without a significant calorie increase.

Weighing rice after it is cooked is the most accurate method for calorie tracking. Because uncooked rice absorbs varying amounts of water during cooking, its weight changes. Using cooked rice measurements directly corresponds to the nutritional data for cooked portions.