How much protein is in uncooked rice?

November 8, 2025 •

3 min read

A 100g serving of uncooked medium-grain white rice contains roughly 6.6 grams of protein. This article examines the protein content in uncooked rice, and compares types like brown, white, and wild rice.

Quick Summary

Protein levels in uncooked rice differ depending on the type. Brown and wild rice contain more protein than white rice. Cooking does not change the total protein amount, but it changes concentration.

Key Points

Protein levels: Uncooked white rice has about 6.6g of protein per 100g, brown rice has around 7.5g.
Varietal differences: Wild and colored rices often have more protein compared to white rice.
Cooking impact: Cooking adds water and changes the protein concentration, but not the overall protein amount.
Safety concerns: Uncooked rice can harbor bacteria and antinutrients, making it unsafe.
Complete protein: Rice lacks lysine, so combine it with legumes to create a complete protein source.
Digestibility: Cooking might slightly reduce protein digestibility, but the protein remains beneficial.

Protein in Uncooked Rice: A Detailed Look

Uncooked rice is a concentrated source of carbohydrates and protein. The protein content varies among rice varieties. These values are for the dry, uncooked grain. Cooking adds water, which dilutes the concentration of all nutrients, including protein.

Protein Content of Different Uncooked Rice Varieties

The amount of protein can vary significantly depending on the type of rice. Wild rice, which is technically a grass, has a higher protein content.

Uncooked Long-Grain White Rice: Contains around 7.1g of protein per 100g.
Uncooked Brown Rice (medium or long-grain): Often has a slightly higher protein count, with some data showing up to 7.5g per 100g.
Uncooked Red Rice: Contains an even higher amount, with figures showing around 8.89g per 100g.
Uncooked Black Rice: Raw black rice has high protein levels, with over 7.8g per 100g.
Uncooked Wild Rice: Offers over 7g per 100g of the uncooked grain.

Brown Rice vs. White Rice: Protein Differences

The difference in protein content between brown and white rice is due to the processing methods. White rice has its outer layers removed, which strips away fiber, vitamins, minerals, and some protein. Brown rice retains these layers, resulting in a higher nutritional profile.

Nutritional Comparison (per 100g)


Nutrient	Uncooked Brown Rice	Uncooked White Rice
Protein	7.5g	6.6g
Fat	2.68g	0.58g
Carbohydrates	76.2g	79.3g
Fiber	3.4g	1.0g
Magnesium	143mg	35mg

The Effect of Cooking on Rice Protein

Cooking does not destroy the protein content. Cooking adds water, which increases the grain's weight. Cooked rice appears to have less protein per gram because nutrients are distributed across a larger volume and mass. A study published in Food Science & Nutrition confirmed that cooking methods do not significantly affect the total protein content. Cooking can slightly decrease the protein's digestibility. This is due to a heat-induced formation of intramolecular disulfide linkages that stabilize the protein structure, making it slightly more resistant to digestive enzymes. This change is minimal.

Safety of Eating Uncooked Rice

Eating uncooked rice is unsafe and offers no nutritional benefits over cooked rice. Raw rice can harbor harmful bacteria, like Bacillus cereus, which can cause food poisoning. Raw rice contains lectins, which can act as an "antinutrient," potentially damaging the gut wall and interfering with the absorption of essential minerals. The cooking process neutralizes most of these lectins and eliminates harmful bacteria.

Maximizing Rice's Protein Benefits

While rice is not a primary protein source, it can contribute to your daily intake. To maximize the nutritional benefits and ensure you are getting a complete set of essential amino acids, you can do the following:

Combine with other protein sources: Rice is low in lysine. Combining it with legumes like beans or lentils creates a complete protein meal.
Choose whole-grain varieties: Brown, red, or wild rice have a slightly higher protein content, more fiber, and more micronutrients.
Use cooking water: Some water-soluble proteins may end up in the cooking water. Using this liquid in soups or sauces can retain these trace nutrients. Microwaving or stewing may also retain more nutrients than boiling, which uses excess water that is then discarded.

Conclusion

Uncooked rice contains several grams of protein per 100g, with brown and wild rice varieties having higher amounts than white rice. It is unsafe to consume raw rice due to potential bacterial contamination and anti-nutrients. Cooking does not diminish the total protein amount but increases the grain's water content, which lowers the protein concentration per cooked gram. Cook rice thoroughly and pair it with a complementary protein source like beans to ensure a complete amino acid profile. Whole-grain varieties offer a small protein boost alongside increased fiber and mineral content.

Authority Link

For further information on the topic, a study on the effect of cooking on rice protein was published in Food Science & Nutrition, available here.

Frequently Asked Questions

No, it is not safe to eat uncooked rice due to potential bacteria and lectins that can cause illness and digestive issues.

Yes, brown rice typically has more protein than white rice. This is because brown rice retains the bran and germ layers.

Cooking does not destroy the protein. Cooked rice appears to have less protein per gram because it has absorbed water, which dilutes the nutrient concentration.

Uncooked wild rice has a significantly higher protein content, with some sources indicating over 14g of protein per cup.

No, rice is an incomplete protein because it is low in lysine. It should be combined with other protein sources, like beans or lentils.

Pair rice with beans, lentils, or animal protein. Brown or wild rice provides a slight protein boost and more fiber.

Other grains like wheat, barley, and millet can contain more protein per 100g than rice.