How much rice should be weighed out per person for a main dish?

January 8, 2026 •

4 min read

According to nutrition experts, a standard portion of cooked grains is typically around a half to one cup, but this can vary significantly depending on the meal's context. Mastering how much rice to weigh per person for a main dish is a skill that eliminates guesswork, reduces food waste, and ensures every plate is perfectly balanced. This guide provides a definitive answer based on research and cooking best practices.

Quick Summary

This guide details the optimal uncooked rice weight per person for a main course, from a standard portion to a larger appetite. It covers how different rice types influence portion size, offers adjustment tips for various dietary needs, and provides a clear comparison table for quick reference.

Key Points

Standard Portion: For a main dish, aim for 90-120 grams of uncooked rice per person, which equates to about 1/2 cup and yields roughly 1.5 cups cooked.
Adjust for Appetites: Scale up to 120-150 grams for larger appetites and teenagers, and down to 50-75 grams for children.
Consider Rice Type: The volume and filling power of rice vary by type. Brown rice is heartier than white, while basmati and jasmine are lighter and more fragrant.
Look at the Meal's Context: If the main dish is rich and plentiful, use less rice. If rice is the centerpiece of a bowl, use more.
Embrace Leftovers: Cooking a little extra rice is always a safe strategy, as leftover rice can be used for fried rice, salads, or puddings.
Weigh for Precision: Using a kitchen scale to measure in grams is more accurate than using cups, as the density of rice types can differ.
Don't Fear Replacements: For low-carb options, a cooked portion of 1 to 1.5 cups of cauliflower rice is a great alternative to regular rice.

Getting the rice portion right is crucial for a successful meal, especially when it's the centerpiece of the dish. The amount of uncooked rice you start with can feel like a mystery, but with a few simple guidelines, you can achieve perfect portions consistently, whether you're cooking a weeknight curry or a big-batch pilaf.

Standard Main Dish Rice Portions

For a general main course where rice is a significant component, the recommended portion is about 90 to 120 grams of uncooked rice per person. This translates to roughly half a cup of uncooked rice, which yields approximately 1.5 cups of cooked rice. This guideline provides a hearty serving without being excessive.

For Curries or Stews: When serving rice alongside a rich, saucy main, aim for the lower end of the scale, around 90g. The sauce and other ingredients will be filling, so you don't need a huge pile of rice.
For Stir-fries or Bowls: If the rice is the base of a one-bowl meal with many toppings, stick closer to the 100-120g mark. This ensures the rice component is substantial enough to hold all the ingredients together.
For Pilafs and Biryanis: These dishes are rice-heavy, so a portion of 100-120g is ideal. Remember to consider the other ingredients added, such as meat or vegetables, which can increase the overall volume.

Adjusting Rice Portions for Different Appetites

The standard 90-120g portion is a good starting point, but not everyone has the same appetite. You can easily adjust this amount based on your guests' needs:

For Children (7-10 years): A smaller portion of around 50-75 grams of uncooked rice is often sufficient. This will provide about one cup of cooked rice.
For Larger Appetites: For adults with a particularly big appetite or teenagers, consider increasing the portion to 120-150 grams of uncooked rice per person. It's always better to have too much than too little when feeding a crowd.
For Low-Carb Diets: If serving someone on a lower-carb plan, a half-portion of 45-50 grams uncooked rice is appropriate. You might also consider offering an alternative like cauliflower rice, for which a 1 to 1.5-cup portion is a good equivalent.

Comparison Table: Uncooked Rice per Person


Rice Type	Main Dish (Standard)	Main Dish (Larger Appetite)	Low-Carb Option (Cauliflower Rice)
White or Brown Rice	90-100g (~1/2 cup)	120-150g	N/A
Basmati or Jasmine	90g (~1/2 cup)	120g	N/A
Risotto or Sushi Rice	100g	150g	N/A
Cauliflower Rice	N/A	N/A	1 to 1.5 cups cooked

Factors Influencing Your Rice Measurement

Beyond basic portion sizes, a few other factors play a role in how much rice you should prepare:

Type of Rice: Different rice varieties absorb water and expand at different rates. Long-grain rice like Basmati is light and fluffy, while a short-grain sushi rice is stickier and more dense. Be mindful of how your chosen grain cooks up. Some types, like whole-grain brown rice, can be very filling, meaning you might need a slightly smaller portion than refined white rice.
The Meal's Components: The richness and volume of the other ingredients in your main dish should affect your rice portions. A dish with a large amount of vegetables and protein will require less rice per person than a simple curry with just a few ingredients.
Appetites of the Guests: Don't underestimate the hunger level of your guests. If you are cooking for a gathering with active teenagers or athletes, be generous with your portions. For a formal dinner or a lighter meal, you can be more conservative.
Leftovers: Don't be afraid of leftovers! Extra rice can be a blessing for meal prep. It can be turned into quick fried rice, added to salads, or used as a base for rice pudding. Planning for a little extra is a safe bet for most home cooks. You can store and reheat cooked rice safely within 3-4 days.

The Golden Rule of Measuring Rice

An easy and reliable method for consistent results is the ratio method. For a standard main dish serving, a ratio of 1 part uncooked rice to 2 parts water is a widely accepted starting point for many types of rice cooked on the stove. For example, one cup of uncooked rice combined with two cups of water yields roughly three cups of cooked rice, which is enough for 2-3 standard portions. The key is to remember that the amount of liquid can vary depending on the type of rice and cooking method, so always check the specific package instructions.

Conclusion

Determining how much rice to weigh out per person for a main dish doesn't have to be a guessing game. By starting with the standard recommendation of 90-120 grams of uncooked rice and making simple adjustments based on the rice type, your guests' appetites, and the overall meal composition, you can confidently prepare the perfect amount. Proper portioning not only ensures satisfying meals but also helps minimize food waste, making you a more efficient and effective cook. Remember to consider the context of the meal and always cook a little extra if in doubt—leftovers are a cook's best friend. For more portioning advice, consult reliable sources like the American Heart Association.

Frequently Asked Questions

For four people, you should weigh out approximately 360-480 grams (or about 2 cups) of uncooked rice for a main course. This will yield a satisfying portion for each person.

Yes, the type of rice affects the cooked volume and density. A standard portion for a main dish is roughly 1/2 cup of uncooked white or brown rice, while aromatic rices like basmati or jasmine might be slightly less dense.

A standard cooked rice portion is generally considered to be about 1 to 1.5 cups for a main dish. This is the yield you can expect from measuring out 90-120 grams of uncooked rice per person.

If you don't have a scale, you can use a measuring cup. For a main dish, a half-cup of uncooked rice per person is a reliable rule of thumb. This is a volumetric measurement that works well for most rice types.

Yes, if the main dish is lighter on protein or other filling ingredients, it is a good idea to increase the rice portion slightly to ensure a more substantial and satisfying meal.

For most home cooks, it is far better to have leftover rice than to run out. Leftover rice can be easily repurposed into other dishes like fried rice, while running out can leave guests unsatisfied.

For a large crowd, scale up using the 90-120g uncooked rice per person rule. For example, for 10 people, use 900-1200g of uncooked rice. Batch cooking methods, like using a large pot or oven, can be helpful.