How Many Carbs Are in 200 Grams of Cooked Rice?

November 8, 2025 •

3 min read

A 200-gram serving of cooked long-grain white rice contains roughly 56 grams of carbohydrates. However, the carbohydrate content varies depending on the rice type, with brown rice having more fiber.

Quick Summary

Cooked white rice averages 56 grams of carbohydrates in a standard serving, though this differs by variety. Brown rice and others offer different nutrition, which is vital for dietary planning.

Key Points

Carb Count Varies: The number of carbs in 200g of cooked rice depends on the type, with white rice around 56g and wild rice having significantly less.
Water Affects Density: Cooking rice increases its weight, reducing carb density per gram compared to its uncooked form.
Brown Rice Offers More Fiber: Brown rice provides more fiber, aiding digestion and promoting satiety.
Wild Rice is a Low-Carb Option: As a grass, wild rice offers a lower carb count per serving than white and brown rice.
Cauliflower and Shirataki Rice are Alternatives: Cauliflower and shirataki rice are excellent low-carb substitutes that mimic rice's texture.
Consider Cooking Method: Boiling rice and draining water can slightly reduce starch and carb content.

Understanding Rice Carbohydrate Content

When determining how many carbs are in 200 grams of cooked rice, it's essential to understand that the cooking method and the rice type significantly influence the final nutritional value. Rice absorbs water during cooking, increasing its weight and volume. This dilutes the carbohydrate concentration compared to the raw state. For example, 100 grams of dry rice has a much higher carbohydrate density than 100 grams of cooked rice.

Factors Influencing Carb Count

Several factors can alter the carbohydrate content in a 200-gram serving:

Rice Variety: White, brown, wild, and basmati rice have different carbohydrate profiles due to variations in their fiber and starch composition.
Cooking Method: Boiling rice and draining the water can remove some starch, slightly reducing carbohydrate content, unlike methods where all water is absorbed.
Water-to-Rice Ratio: The amount of water absorbed during cooking impacts the final weight, which can affect carb-counting calculations based on volume, but a consistent weight measurement will always provide an accurate carb amount.
Enrichment: Some rice is enriched with added nutrients, but this does not significantly alter the total carbohydrate count.

Carbohydrate Breakdown by Rice Type

To provide a precise answer to how many carbs are in 200 grams of cooked rice, it is helpful to look at common varieties. The following list details the average carbohydrate content for a 200-gram cooked serving, though specific brands and preparation methods may cause slight variations:

Long-Grain White Rice: Around 56 grams of carbohydrates.
Medium-Grain White Rice: Approximately 57 grams of carbohydrates.
Brown Rice: About 52 grams of carbohydrates per cooked cup (approximately 200g).
Wild Rice: Roughly 35 grams of carbohydrates per cooked cup (approximately 200g). Wild rice is technically a grass and has a much lower carb density.
Basmati Rice (White): Typically contains around 55 grams of carbs in a 200-gram portion.

Making Healthier Choices

For those on a carb-conscious diet, understanding these differences is key. Opting for brown rice over white, for example, provides not only a slightly lower carb count but also a significant boost in fiber, which aids digestion and can lead to a greater sense of fullness. Wild rice, while not a true rice, is an excellent low-carb substitute with a unique nutritional profile.

Comparison Table: 200g Cooked Rice Nutrition


Rice Type	Approximate Carbs (g)	Approximate Fiber (g)	Protein (g)	Calories (kcal)	Key Benefit
Long-Grain White	56	1	5	260	Common staple, light texture
Medium-Grain White	57	Less than 1	5	260	Stickier texture, good for sushi
Brown Rice	52	2+	4-5	~250	Higher fiber, minerals, whole grain
Wild Rice	35	3+	4-5	~250	Lower carbs, higher protein, antioxidants
Basmati White	55	Less than 1	6	258	Lower glycemic index than other white rice

Low-Carb Alternatives to Rice

For individuals seeking to drastically reduce their carbohydrate intake, there are several viable alternatives that can replace rice in meals without sacrificing texture or flavor:

Cauliflower Rice: Made from pulsed cauliflower florets, this popular alternative has only 4 grams of carbs per serving compared to rice's significantly higher count. It’s a nutrient-dense, vitamin-rich option.
Shirataki Rice: Often called 'miracle rice,' this is made from konjac root and has almost no calories or net carbs. It has a neutral taste and can absorb the flavors of your dish.
Broccoli Rice: Similar to cauliflower rice, this is made from finely chopped broccoli and is another low-carb vegetable option.
Quinoa: While higher in carbs than vegetable-based alternatives, quinoa is a complete protein source and offers more fiber than rice, with a different nutritional profile.

Healthy Diet Considerations

Carbohydrates are a primary energy source, and their role in a balanced diet should not be overlooked. For weight management or blood sugar control, monitoring intake is wise. However, for active individuals, carbs like rice provide necessary fuel. A balanced approach, often following a plate method (half non-starchy vegetables, a quarter lean protein, and a quarter whole grains), is recommended for a balanced macronutrient intake. The USDA recommends that at least half of your daily grains be whole grains.

Conclusion

Understanding how many carbs are in 200 grams of cooked rice depends entirely on the type of rice chosen. While a portion of long-grain white rice contains approximately 56 grams of carbohydrates, brown rice offers more fiber for a slightly lower carb count. Wild rice presents a significantly lower carbohydrate option, making it a great alternative for those monitoring their intake. For the lowest-carb replacement, vegetables like cauliflower or broccoli are excellent options. Ultimately, the best choice depends on individual dietary goals and preferences, emphasizing the importance of informed food selection for a balanced diet.

Frequently Asked Questions

Yes, the carbohydrate count varies based on the type of rice. For example, a 200g serving of cooked wild rice has fewer carbs than the same amount of cooked white rice.

The carbohydrate count in 200g of cooked rice, around 56g for white rice, is a notable amount. Whether it's 'large' depends on your total daily carbohydrate intake goals, which vary greatly per person and diet type.

Cooking rice with water increases its weight, diluting the carbohydrate concentration per gram compared to its raw state. Boiling and draining the water can also reduce carb content slightly by removing some starch.

Brown rice contains more fiber and nutrients than white rice because it is a whole grain, meaning the bran and germ have not been removed.

Yes, excellent low-carb alternatives include cauliflower rice, shirataki rice (made from konjac root), and broccoli rice. These are much lower in carbs than traditional rice.

For accurate carb counting, it is best to weigh the rice after it has been cooked. Since rice absorbs water and expands, weighing the final cooked portion provides a more precise measurement of what you are consuming.

White rice is not inherently 'bad,' but it is higher in carbs and lower in fiber than other varieties like brown or wild rice. For those strictly limiting carb intake, it is less suitable, but it can be enjoyed in moderation as part of a balanced diet.