Nutrition Diet: What is 250g of cooked rice macros? Unpacking the nutritional facts

November 8, 2025 •

4 min read

Rice is a staple food for more than half of the world's population, but its nutritional profile varies depending on the type. To understand its place in a balanced meal, it's crucial to know what is 250g of cooked rice macros and how they differ between white and brown varieties.

Quick Summary

A 250g serving of cooked rice primarily consists of carbohydrates, with modest amounts of protein and negligible fat. Brown rice offers more fiber and micronutrients compared to white rice, which is a refined grain.

Key Points

White rice macros: A 250g serving of cooked long-grain white rice contains roughly 325 calories, 70g carbs, 7g protein, and 1g fat.
Brown rice macros: The same 250g serving of cooked long-grain brown rice has about 278 calories, 57g carbs, 6g protein, and 2g fat.
Fiber difference: Brown rice has significantly more fiber than white rice, which aids in digestion and increases satiety.
Nutrient density: Brown rice is a whole grain that retains more vitamins and minerals like magnesium and manganese compared to refined white rice.
Blood sugar impact: The higher fiber in brown rice gives it a lower glycemic index, leading to a slower and more stable rise in blood sugar.
Portion control is key: For managing macros and calories, accurately measuring cooked rice is important due to variations in water absorption.

Understanding Macronutrients in Rice

Macronutrients—carbohydrates, proteins, and fats—are essential nutrients that provide the body with energy. For a dietary staple like rice, understanding its macro breakdown is key for meal planning, especially for those tracking their intake for fitness, weight management, or specific health conditions.

250g Cooked White Rice Macros

For a standard 250-gram serving of cooked, long-grain white rice, the macros are as follows:

Calories: Approximately 325 kcal.
Carbohydrates: Around 70g, which is the vast majority of its macronutrient content. The net carb count is about 69g, as there is very little fiber.
Protein: Roughly 7g. While not a complete protein, it does contribute to overall intake.
Fat: A very minimal amount, typically around 1g.
Other nutrients: White rice often undergoes processing that strips away most of its fiber and some micronutrients, though enriched versions may contain added iron and B vitamins.

250g Cooked Brown Rice Macros

In contrast, a 250-gram portion of cooked, long-grain brown rice offers a different nutritional profile, primarily due to being a whole grain:

Calories: About 278 kcal.
Carbohydrates: Around 57g, which is less than white rice for the same cooked weight.
Protein: Approximately 6g.
Fat: A slightly higher amount of fat, typically 2g, but still very low.
Fiber: Brown rice is significantly higher in fiber, with about 5g per serving. This is a key difference, aiding digestion and satiety.

Comparing White and Brown Rice

Brown rice is often recommended as the healthier choice, and a direct comparison of a 250g cooked portion highlights why. The presence of the bran and germ layers in brown rice makes it a powerhouse of micronutrients that are absent in white rice.

Here is a list of micronutrients found in higher concentrations in brown rice:

Manganese: Important for metabolism, bone formation, and reducing inflammation.
Magnesium: Involved in hundreds of biochemical reactions in the body.
Selenium: A powerful antioxidant that plays a role in thyroid health.
B Vitamins: Includes niacin, thiamin, and B6, crucial for energy production.

Factors Influencing Rice Macros

It is important to remember that the nutritional data provided represents an average. The exact macros can be influenced by several factors:

Cooking Method: Whether oil, butter, or salt is added can increase the fat and sodium content significantly. The type of water used also has a minor effect.
Type of Rice: Different varieties, such as basmati or glutinous rice, have slightly different macronutrient compositions and calorie counts.
Portion Accuracy: For precise macro tracking, using a food scale to measure cooked rice is essential. The density and water content can vary, affecting the final weight and nutrient distribution.

Rice and the Glycemic Index

Another key nutritional difference is the glycemic index (GI), a measure of how quickly a food raises blood sugar levels. White rice typically has a higher GI than brown rice, meaning it causes a faster spike in blood sugar. Brown rice's higher fiber content slows down digestion and the release of glucose, making it a better option for blood sugar management.

Incorporating Rice into a Balanced Diet

Rice can be a nutritious and versatile component of a healthy diet, regardless of the type, as long as it's part of a well-balanced plate. A 250g serving is a significant portion, so for most people, pairing it with other nutrient-dense foods is recommended. For instance, combine rice with lean protein (like chicken or fish) and a generous portion of vegetables to create a balanced meal. This approach ensures you get a broader range of nutrients, including fiber, vitamins, and minerals, without relying solely on rice.


Feature	250g Cooked White Rice	250g Cooked Brown Rice
Calories	~325 kcal	~278 kcal
Carbohydrates	~70g	~57g
Protein	~7g	~6g
Fat	~1g	~2g
Fiber	~1g	~5g
Glycemic Index	Higher	Lower
Micronutrients	Lower amounts	Higher amounts (magnesium, manganese)

Conclusion

Understanding the macronutrient composition of cooked rice is essential for anyone on a nutrition-focused diet. While 250g of cooked white rice provides about 325 calories, primarily from carbohydrates, the same amount of brown rice offers slightly fewer calories and, importantly, significantly more fiber and other beneficial micronutrients. The choice between white and brown rice depends on individual health goals and dietary needs. For most, opting for brown rice is a healthier choice due to its higher fiber content and better nutrient profile, which supports weight management and stable blood sugar levels. However, either can be part of a balanced diet when paired with other nutritious foods.

For more detailed nutritional information, consult the USDA FoodData Central database.(https://www.urmc.rochester.edu/encyclopedia/content?contenttypeid=76&contentid=20037-1)

Frequently Asked Questions

No. When rice is cooked, it absorbs water, increasing its weight and volume. A 250g serving of cooked rice will have significantly fewer calories and macronutrients than 250g of uncooked rice.

Brown rice is often considered better for weight loss because its higher fiber content helps you feel fuller for longer, potentially reducing overall calorie intake. The decision also depends on portion control and overall dietary habits.

Carbohydrates are the primary macronutrient in both white and brown rice, serving as a key source of energy for the body.

The macros of cooked rice can change depending on what is added during cooking. Adding oil or butter will increase the fat content, while salt increases sodium. Cooking in plain water results in the most accurate macro count.

Yes. White rice can be part of a healthy and balanced diet, especially when paired with nutrient-dense foods like vegetables and lean proteins. For those needing quick energy, white rice is an effective option.

Brown rice has a higher fiber content because it is a whole grain that retains the bran and germ layers, which are rich in fiber and other nutrients. White rice has these layers removed during processing.

Whether 250g is a large serving depends on individual calorie and macro goals. For many, this is a moderate to large portion size, particularly for those on a calorie-controlled diet. It is best to consider it within the context of your overall daily intake.