How much rice does it take to feed one person?

November 28, 2025 •

4 min read

According to the British Dietetic Association, a standard portion of cooked rice is about 150g, or roughly two to three tablespoons. The amount of rice does it take to feed one person, however, depends heavily on whether it's a side or the main event, and the type of rice being used.

Quick Summary

This guide provides clear measurements for preparing single servings of different types of rice. It covers portions for side dishes versus main courses and outlines other important factors to consider.

Key Points

Start with 1/4 to 1/2 cup uncooked: Use 1/4 cup (approx. 45g) of uncooked rice per person for a side dish and 1/2 cup (approx. 90g) for a main course.
Rice triples in volume: Be aware that uncooked rice significantly expands when cooked; 1 cup uncooked yields about 3 cups cooked.
Adjust for rice type: Different rice varieties like basmati, jasmine, and brown rice have slightly different recommended portion sizes due to varying densities and expansion rates.
Consider the overall meal: The proper rice portion size is influenced by whether it's a side dish or the main carb component, and the appetite of the eater.
Measure accurately: For precise portions, especially for dietary purposes, use a kitchen scale to measure uncooked rice in grams rather than relying solely on volume measurements.
Plan for meal prep: Cooking a larger batch of rice (e.g., 3 cups uncooked) at the start of the week is an efficient way to prepare for multiple single-person meals.

Standard Portions: Side Dish vs. Main Course

Determining the correct amount of rice to cook for one person is a common culinary challenge. The primary factor influencing the quantity is the meal's composition: is rice the centerpiece or a complementary side? The general rule of thumb is that uncooked rice will expand significantly, often tripling in volume once cooked.

For a side dish, where the rice accompanies a main protein and vegetables, a smaller quantity is sufficient. A typical recommendation is approximately 1/4 cup (45 grams) of uncooked rice per person, which yields about 3/4 cup of cooked rice. This is ideal for serving alongside stir-fries, curries, or grilled meats.

For a main course, such as a rice bowl, risotto, or a vegetarian meal where rice is the primary carbohydrate, a larger portion is necessary. A good starting point is 1/2 cup (90 grams) of uncooked rice per person, resulting in roughly 1 1/2 cups of cooked rice. For individuals with larger appetites, this could be increased to a full cup of cooked rice.

The Rice Expansion Rule

Understanding how much rice expands is key to portioning correctly. As a general guideline, 1 cup of uncooked rice typically yields around 3 cups of cooked rice, although this can vary by rice type and cooking method. Measuring in grams provides more precision, especially for dietary tracking or for less dense varieties. For instance, some rice cookers use a smaller 'cup' measurement than a standard US cup, so using weight can prevent over- or under-cooking.

Different Rice Types, Different Measures

Not all rice is created equal. Different varieties have unique textures and densities, which affect their ideal serving size. For instance, a sticky short-grain rice used for sushi might require a different portion than a long-grain basmati. Paying attention to these nuances can lead to a better dining experience.

Rice Portion Comparison Table


Rice Type	Uncooked Portion (per person)	Cooked Portion (approx. per person)	Best Used As
White or Brown Rice	1/4 cup (side)	3/4 cup (side)	All-purpose side dish
	1/2 cup (main)	1 cup (main)	Main dish, bowls
Basmati or Jasmine	1/4 cup (side)	1/2 cup (side)	Side dish for curries
	1/2 cup (main)	1 cup (main)	Fragrant main courses
Wild Rice	1/4 cup (side)	3/4 cup (side)	Nutty flavor additive
Risotto Rice	50-75g (main)	150-200g (main)	Creamy main dishes

Factors Influencing Your Personal Rice Portion

While standard measurements offer a solid baseline, personal factors should also inform your serving size. Your activity level, dietary goals, and the other components of your meal all play a part in determining how much rice is right for you. For example, if you are serving a hearty, protein-heavy dish, you might opt for a smaller rice portion. Conversely, a light vegetable curry might benefit from a larger serving of rice.

For weight management, balancing your plate is a useful strategy. A common suggestion is to fill half your plate with vegetables, one quarter with protein, and the final quarter with grains like rice. Whole-grain rice options like brown or wild rice are often recommended for their higher fiber content, which can help you feel full longer.

Practical Portioning Tips

For quick meals: For cooking a week's worth of rice for one person, preparing around 3 cups of uncooked rice at the beginning of the week is a great way to save time. Stored correctly, it can be used for multiple meals.
Portion by plate: Use a visual guide, like the 'T-plate' concept, to ensure grains don't overwhelm the meal.
Alternative measurements: Consider using a kitchen scale for more accurate measurements, especially when dealing with recipes where precision is important.
For low-carb diets: Alternatives like cauliflower rice can be used. A standard portion is about 1 to 1 1/2 cups of cooked cauliflower rice per person.
Minimize waste: If you cook too much, leftover rice can be stored in an airtight container in the refrigerator for 3-4 days and repurposed into delicious new dishes like fried rice or rice pudding.

Conclusion: Find Your Perfect Portion

The question of how much rice does it take to feed one person is not one-size-fits-all. The ideal amount depends on whether it's a side dish or a main course, the type of rice, and individual preferences and dietary needs. The general starting point is to measure 1/4 to 1/2 cup of uncooked rice per person, which will expand significantly upon cooking. By considering the context of your meal and experimenting with these guidelines, you can consistently cook the perfect amount of rice, avoiding waste and ensuring a balanced, satisfying dining experience. Remember, portion control is a personal journey, and finding what works for you and your diet is the ultimate goal.

For more information on recommended portion sizes, consult resources like the British Dietetic Association at bda.uk.com.

Frequently Asked Questions

For an average adult, one serving of uncooked rice is typically 1/4 cup for a side dish or 1/2 cup for a main dish. This quantity expands significantly when cooked.

No, one cup of uncooked rice is typically enough for 2-3 people, as it expands to about three cups when cooked. For one person, you'll need a smaller amount, such as 1/4 to 1/2 cup of uncooked rice.

For a side dish, the general recommendation is 1/4 cup (45g) of uncooked rice per person. This will yield about 3/4 cup of cooked rice.

If rice is the main component of the meal, aim for 1/2 cup (90g) of uncooked rice per person. This produces approximately 1 1/2 cups of cooked rice.

No, a cup measure that comes with a rice cooker is often smaller than a standard US cup. For precise results, use a standard measuring cup or weigh your rice.

Serving size is a standard, measured amount used for nutritional information, while portion size is the amount of food you actually choose to eat. Your portion may be larger or smaller than the official serving size.

For a low-carb diet, you can reduce your rice portion to about 1/2 cup of cooked rice, or use low-carb alternatives like cauliflower rice, for which a 1 to 1 1/2 cup portion is standard.

For a side, aim for 1/3 cup of cooked brown rice per person. For a main, a 3/4 cup serving is a good guideline, though this depends on appetite.