How much is 45g of uncooked rice when cooked?

January 9, 2026 •

3 min read

According to cooking experts, rice typically triples in weight once cooked, thanks to the absorption of water. This significant weight change is crucial for anyone focusing on portion control, meal planning, or tracking nutritional intake. Understanding the average conversion can help prevent waste and ensure you are eating the correct amount for your dietary goals.

Quick Summary

The cooked weight of 45g of uncooked rice can range from approximately 120g to 150g, depending on the rice type, cooking method, and amount of water absorbed. This transformation is key for accurate nutritional tracking and portion sizing, highlighting the importance of understanding the conversion ratio from raw to finished product.

Key Points

Weight Multiplier: On average, uncooked rice will increase in weight by 2 to 3 times after cooking, depending on the variety.
45g Conversion: A 45g serving of uncooked rice can result in roughly 120g to 150g of cooked rice.
Rice Variety is Key: The final weight is heavily influenced by the rice type; brown rice, for instance, absorbs less water and has a smaller weight increase than white rice.
Nutritional Consistency: The calorie count of the original 45g of uncooked rice remains the same, even though its weight and volume increase.
Cooking Method Matters: Factors like water ratio and evaporation during cooking can slightly alter the final cooked weight.
Accurate Portioning: For precise meal prep and nutrition tracking, use a kitchen scale to measure uncooked rice and understand its specific cooked weight conversion.

For anyone counting calories, managing portions, or simply aiming for consistency in their cooking, knowing the cooked weight of uncooked rice is essential. While the 3:1 ratio (cooked to uncooked) is a common rule of thumb, the actual result can vary based on several factors, including the variety of rice and how it's prepared. A standard 45g serving of uncooked white rice can yield anywhere from 120g to 150g of cooked rice, a difference influenced largely by moisture content and starch type.

The Rice Transformation: From Uncooked to Cooked

The process of cooking rice involves the absorption of water, which causes the grains to swell and become soft. The degree to which they absorb water and the resulting weight change depends on the type of rice. White long-grain rice, for example, tends to absorb more water than brown rice, which has a fibrous outer layer that limits water absorption. The cooking method also plays a role. Using a rice cooker, where the steam is trapped, can lead to different water absorption than boiling on a stovetop, where some water evaporates.

Factors Affecting Rice Weight Conversion

Rice Variety: Long-grain white rice, brown rice, and short-grain varieties like sushi rice all have different textures and compositions, leading to different water-to-rice ratios and final cooked weights.
Water-to-Rice Ratio: The amount of water used during cooking directly impacts how much the rice absorbs. A higher water ratio can lead to softer, heavier rice, while a lower ratio results in firmer grains.
Cooking Method: Whether it’s a stovetop, rice cooker, or microwave, the equipment and technique can alter the final weight. A tightly-lidded pot or rice cooker minimizes water loss from evaporation, ensuring maximum absorption.
Rinsing the Rice: Rinsing rice before cooking removes surface starch, which can affect the final texture and stickiness. While it may not dramatically alter the final weight, it affects the quality of the cooked rice.

Comparison of Uncooked vs. Cooked Rice by Type

To better understand the conversion for 45g, here is a helpful comparison of how different rice varieties behave during cooking.


Rice Type	Uncooked Weight	Average Cooked Weight (Approx.)	Weight Multiplier (Cooked:Uncooked)
White Long-Grain	45g	135g - 150g	3x to 3.3x
Jasmine Rice	45g	120g - 135g	2.6x to 3x
Brown Rice	45g	90g - 100g	2x to 2.2x
Arborio (Risotto)	45g	110g - 125g	2.4x to 2.7x

Note: These values are averages and can vary based on the specific brand and cooking method. The calorie content of the 45g of uncooked rice remains constant regardless of its cooked weight.

Practical Application for Meal Prep and Nutrition

Understanding these conversions is especially useful for meal preppers and individuals tracking macros. For example, if your diet plan calls for 150g of cooked white rice, you would need to start with approximately 45g to 50g of uncooked rice. This precision ensures you are accurately logging your carbohydrate intake. For those aiming to increase fiber, choosing brown rice means you will get less final volume for the same uncooked weight, but with added nutritional benefits.

Cooking Your 45g Serving Perfectly

To cook 45g of rice successfully, especially in a small quantity, follow a careful process. Begin by rinsing the rice under cold water until it runs clear. For long-grain white rice, use a water-to-rice ratio of 1.5:1 (approx. 67.5ml of water for 45g of rice). Bring the water and rice to a boil, then reduce the heat to a simmer, cover tightly, and cook for 15-20 minutes. Allowing the rice to rest off the heat for 5-10 minutes with the lid on helps it absorb the remaining moisture for a fluffier texture. Fluff with a fork before serving.

Conclusion

In summary, 45g of uncooked rice typically yields between 120g and 150g when cooked, with the precise amount varying significantly based on the type of rice and the cooking method. By using a digital scale and accounting for the specific characteristics of your chosen rice, you can achieve accurate portion control for your meals. This simple step can have a big impact on dietary management, leading to better results for weight control and overall nutritional goals. Paying attention to these details can help you master your cooking and get the most out of your meals.

For more detailed nutritional information on rice and other grains, consult reliable resources like the USA Rice Federation.

This content is intended for informational purposes and is not a substitute for professional nutrition or medical advice.

Frequently Asked Questions

No, the total number of calories does not change. The calories in your 45g of uncooked rice are the same as the calories in the resulting cooked portion. The weight gain comes from the absorption of water, which is calorie-free.

Brown rice retains its outer bran layer, which is fibrous and less permeable to water. This limits the amount of moisture it can absorb during cooking compared to white rice, which has had the bran and germ removed.

While 45g (or 1/4 cup) is often cited as a standard single serving for a side dish, actual serving sizes vary by diet and individual needs. Some dietary guidelines might suggest a larger serving, especially for main courses.

No, the conversion ratio varies significantly by rice type. White rice generally triples in weight, while brown rice roughly doubles. Always consider the specific variety you are cooking.

For consistent results, use a digital kitchen scale to measure both your rice and your water accurately. Using a consistent cooking method, like a rice cooker, can also help minimize variables like evaporation.

Rinsing rice primarily removes excess starches from the surface, leading to fluffier, less sticky grains. It does not significantly alter the final cooked weight, as the weight change is due to water absorption into the grain itself.

Using too much water can result in overly soft, mushy rice, and a heavier cooked weight. Conversely, using too little water will lead to undercooked, crunchy rice with a lower cooked weight.