Nutrition Diet Explained: How many carbs are in 240g of cooked rice?

October 25, 2025 •

6 min read

Globally, billions of people depend on rice as a staple, but its nutritional value varies significantly depending on the type. Unpacking the facts is crucial, so we're detailing exactly how many carbs are in 240g of cooked rice? and comparing popular varieties to help you plan your diet effectively.

Quick Summary

A 240g serving of cooked rice contains a variable amount of carbohydrates depending on the type of rice. White rice has a higher carb count per 100g than brown rice, which is balanced by more fiber. Cooking methods and rice variety all influence the final nutritional content of this common staple.

Key Points

Carb Count Varies by Rice Type: A 240g serving of cooked long-grain white rice contains approximately 68g of carbs, while the same amount of cooked brown rice has slightly less, around 62g.
Brown Rice Offers More Fiber: Unlike refined white rice, brown rice is a whole grain that retains its fibrous bran layer, resulting in more dietary fiber and a lower net carb count.
Wild Rice is a Lower-Carb Alternative: If you're seeking to significantly reduce carb intake, wild rice is a great option, containing only about 35g of carbs per cup cooked.
Cooking Method Plays a Minor Role: While cooking with excessive water can remove some starch, the primary determinants of carb content are the rice variety and your portion size.
Portion Control is Crucial for Diets: When incorporating rice, managing portion size and pairing it with protein and vegetables is more important for a balanced diet than avoiding it entirely.
Accurate Measurement Ensures Consistency: Using a kitchen scale to measure cooked rice by weight, like 240g, is the most precise way to track your carbohydrate intake effectively.
Net Carbs are More Relevant for Blood Sugar: For those monitoring blood sugar, focusing on net carbs (total carbs minus fiber) in brown rice highlights its more gradual energy release.

Understanding the Carbohydrate Content of Cooked Rice

When managing dietary intake, especially carbohydrates, knowing the nutritional profile of your food is essential. Rice is a primary source of carbohydrates for many, but the exact count can differ significantly based on the rice type, whether it’s white, brown, or another variety. For a 240g portion of cooked rice, the carb count is not a single number but rather a range, primarily influenced by the fiber content and the specific grain used.

For a standard portion of long-grain white rice, 240 grams (approximately 1.5 cups) typically contains around 68 grams of carbohydrates, with about 1 gram being dietary fiber. This is a substantial portion of carbohydrates, and its impact on blood sugar levels can vary based on your overall meal composition and individual metabolism. In contrast, cooked brown rice offers a different nutritional profile for the same weight due to its whole-grain nature. Since it retains the bran and germ, it provides more fiber, which can affect its overall carb count and how your body processes it.

White Rice vs. Brown Rice: Carb and Fiber Comparison

When it comes to comparing white and brown rice, the primary nutritional difference lies in the processing. White rice has its bran and germ removed, leaving behind a starchy endosperm that is primarily simple carbohydrates. Brown rice, being a whole grain, retains these layers, which contain fiber, vitamins, and minerals. This difference is reflected in the carb and fiber content per serving.

Carb breakdown for 240g cooked rice

White Rice (Long-Grain): Based on nutritional data, a 240g serving provides approximately 68 grams of total carbohydrates. This includes about 1 gram of fiber, leaving a net carb count of roughly 67 grams. Its lower fiber content means it is digested more quickly, leading to a higher glycemic index.
Brown Rice (Long-Grain): A 100g portion of cooked brown rice contains roughly 26 grams of carbs. Scaling this up, a 240g portion would contain about 62.4 grams of total carbohydrates ($2.4 imes 26$ grams). Brown rice also provides significantly more dietary fiber, about 1.8 grams per 100g, which would be 4.3 grams in a 240g serving. This higher fiber content results in a lower net carb count and a more gradual impact on blood sugar.

The Importance of Net Carbs

For many dietary strategies, especially those focused on blood sugar management, net carbs are more relevant than total carbs. Net carbs are calculated by subtracting the fiber content from the total carbs. For white rice, the difference is negligible. However, for brown rice, the higher fiber content means the effective carb load is slightly lower, which contributes to a feeling of fullness and a slower release of energy.

Factors Influencing Carbohydrate Content

Beyond the basic white or brown distinction, other elements can subtly alter the final carbohydrate value of your cooked rice. These factors include the cooking method and the specific rice variety.

Rice Variety: Different types of rice naturally possess varying nutrient profiles. For instance:

Basmati Rice: Cooked white basmati rice has a lower glycemic index compared to standard long-grain white rice, though the carb content per cup is comparable. A 240g serving of cooked white basmati might contain around 45g of carbs, depending on how it's prepared and enriched.
Wild Rice: As a different species of grass entirely, wild rice is an excellent lower-carb alternative. A cup of cooked wild rice contains about 35 grams of carbs, significantly less than a similar volume of white or brown rice.
Parboiled Rice: This is partially cooked in its husk, which alters the starch structure. The cooking process can change its nutritional availability, sometimes lowering the glycemic index.

Cooking Method: The cooking process and ratio of water to rice can also play a role. If cooked with more water and the excess water is discarded, some of the starch can be washed away, though this effect is generally minimal. Adding fats like oil or butter during cooking will increase the overall calorie count, but not the carbohydrate content itself.

Strategic Meal Planning with Rice

Rather than viewing rice as simply a high-carb item, consider it as a part of a balanced meal. The key to healthy rice consumption is mindful portioning and pairing it with other nutrient-rich foods. This approach helps stabilize blood sugar and ensures you get a wider range of essential nutrients.

Here are some tips for incorporating rice into a healthy diet:

Use portion control, aiming for the right amount of carbs for your body's needs and activity level.
Pair rice with plenty of protein and fiber-rich vegetables to create a balanced meal.
Opt for brown rice for its higher fiber and micronutrient content, which aids in digestion and prolongs satiety.
Consider wild rice as a lower-carb alternative if reducing carbohydrate intake is a priority.
Experiment with different rice varieties to add diversity to your diet.


Feature	Cooked White Rice (Long-Grain, ~240g)	Cooked Brown Rice (Long-Grain, ~240g)
Total Carbohydrates	~68g	~62.4g
Dietary Fiber	~1g	~4.3g
Net Carbohydrates	~67g	~58.1g (est.)
Protein	~6g	~6.5g [2.4.5, calculated]
Glycemic Index	High (around 72)	Lower (around 50)
Micronutrients	Generally lower, can be enriched	Higher content of magnesium, manganese

Note: Nutritional values are approximate and can vary based on specific brand and preparation. For a comprehensive guide on different foods and their nutritional values, refer to reliable resources like the USDA's food database.

Conclusion

The answer to how many carbs are in 240g of cooked rice? is not uniform. For long-grain white rice, it's about 68g, while long-grain brown rice contains slightly less, around 62g. The choice between rice varieties ultimately depends on your dietary goals, whether that's maximizing fiber intake with brown rice, managing blood sugar levels with wild rice, or simply enjoying the taste and texture of white rice as part of a balanced meal. By paying attention to portion size and pairing rice with protein and vegetables, it can remain a healthy component of your diet.

How to Measure Your Rice Portion Accurately

To ensure you are correctly tracking your carbohydrate intake, accurately measuring your cooked rice is critical. A standard food scale is the most precise tool for this task. Measuring cups can be used as an alternative, but remember that 240g is a weight, while a cup is a volume measure, and the density of rice can vary. This is why using a scale is recommended for the most accurate carb counting.

Example:

Step 1: Place your bowl on a food scale and tare it to zero.
Step 2: Add your cooked rice until the scale reads 240g.
Step 3: Based on your rice type (e.g., white or brown), refer to the nutritional information to calculate the carbs. For white rice, it's roughly 68g; for brown rice, around 62g.

This simple process helps ensure your meal planning is consistent with your nutritional goals.

The Role of Rice in a Balanced Diet

For many, the question of carbohydrates in rice often comes with a concern about whether it's 'healthy'. In reality, rice can be a beneficial part of a balanced diet. Its carbohydrates provide a readily available source of energy, and when consumed as part of a meal containing protein and healthy fats, it can help sustain energy levels and prevent sharp blood sugar spikes. Choosing brown rice enhances this effect with its fiber, promoting better digestive health and prolonged satiety. The key is moderation and context—pairing rice with a diverse array of other foods ensures you're not missing out on essential nutrients. The notion that any single food, including rice, is inherently 'bad' is an oversimplification of nutrition.

Common misconceptions about rice:

All rice is the same: As shown, different varieties have distinct nutritional profiles. Wild rice is botanically not even a rice, but its lower carb count makes it a popular choice for those watching their intake.
White rice is nutritionally empty: While it lacks the fiber and some minerals of brown rice, enriched white rice is fortified with vitamins like B vitamins and iron, restoring some nutritional value.
Rice causes weight gain: Weight gain is a function of overall calorie intake and expenditure, not just one food. Portion control and a balanced diet are more important than demonizing a single food group.

By dispelling these myths, you can make more informed and sustainable dietary choices that fit your lifestyle and health goals. Incorporating rice thoughtfully, rather than cutting it out entirely, is a more balanced and realistic approach to healthy eating.

Frequently Asked Questions

For most individuals, 240g of cooked rice is a significant portion, equating to roughly 1.5 cups. Whether it's a 'large' serving depends on your specific dietary needs, calorie requirements, and activity level. Consulting with a nutritionist can help determine appropriate portion sizes for your goals.

For 240g of cooked white rice, the net carb count is approximately 67g, as its fiber content is minimal. For 240g of cooked brown rice, the net carb count is lower due to its higher fiber, typically around 58g (62.4g total carbs - 4.3g fiber).

Cooked basmati rice has a nutritional profile comparable to white rice, with a similar carb count per serving. However, its glycemic index is lower than that of regular white rice, meaning it causes a slower rise in blood sugar.

No, rice isn't inherently bad for a diet. The key to healthy rice consumption is managing portion sizes and pairing it with lean protein, healthy fats, and fiber-rich vegetables. This creates a balanced meal that provides energy and sustained satiety.

Cooking rice with a lower water-to-rice ratio does not significantly change its carbohydrate content. While some starch might be removed when cooking with excess water, the effect is generally minimal. The fundamental carb load is determined by the grain itself.

The cooking method primarily affects the total calories if fats like oil or butter are added. The carbohydrate content of the rice itself remains largely unchanged by the cooking method. The primary factor influencing its nutritional profile is the type of rice (e.g., brown versus white).

Brown rice is generally better for blood sugar management than white rice because it has a lower glycemic index and higher fiber content, leading to a slower and more stable release of glucose into the bloodstream. Wild rice is another excellent option with an even lower carb count.