Understanding Your Plate: How many carbs are in 200g of cooked rice?

October 27, 2025 •

4 min read

According to nutrition databases, a 200g serving of cooked long-grain white rice contains approximately 56 grams of carbohydrates. Knowing the exact nutritional content of your food is crucial for effective meal planning, and understanding how many carbs are in 200g of cooked rice is a common query for those managing their diet.

Quick Summary

The number of carbohydrates in 200g of cooked rice varies by rice type and preparation method, typically ranging from 45g to 60g. Brown rice generally contains less carbs and more fiber than white rice. The water absorption during cooking is the primary factor influencing the final nutrient density.

Key Points

White Rice Carbs: A 200g serving of cooked long-grain white rice contains approximately 56g of carbohydrates, and around 260 calories.
Brown Rice Carbs: A 200g serving of cooked brown rice has slightly fewer carbs, around 45-52g, but is richer in fiber and nutrients.
Wild Rice Carbs: 200g of cooked wild rice contains around 43g of carbohydrates and offers more fiber and protein than both white and brown rice.
Cooking Method Matters: The carbohydrate content is diluted by water absorption during cooking, so cooked rice has fewer carbs by weight than raw rice.
Portion Control is Key: For precise carb counting, weigh your cooked rice with a food scale rather than relying on volume measurements like cups.
Balance Your Meal: To manage blood sugar and satiety, pair your rice with a balanced portion of protein and a generous amount of vegetables.
Choose Healthier Options: Opt for whole grains like brown or wild rice for a more nutritious, fiber-rich alternative that promotes better blood sugar control.

Demystifying the Numbers: Carb Content in 200g Cooked Rice

When counting carbohydrates for a specific diet plan, such as a keto or low-carb diet, precision is key. The exact number of carbohydrates in a 200g portion of cooked rice is not a single, fixed value. Instead, it depends on the variety of rice and how it was cooked. For most common varieties, the carb count falls into a specific range.

White Rice: The Most Common Variety

For a standard serving of 200g of cooked, long-grain white rice, the carbohydrate content is around 56 grams. This is a common staple in many meals, so understanding its carb impact is vital. The majority of these carbohydrates are starches, which the body breaks down into glucose for energy. Because white rice is a refined grain (the bran and germ have been removed), it has less fiber and a higher glycemic index compared to whole-grain varieties. This can lead to a quicker spike in blood sugar levels.

Brown Rice: The Whole-Grain Alternative

For a healthier, whole-grain alternative, many people turn to brown rice. In a 200g serving of cooked brown rice, the carbohydrate content is slightly lower, typically around 45 to 52 grams, and it contains more dietary fiber. The bran and germ are left intact, providing additional vitamins, minerals, and fiber. The higher fiber content not only aids in digestion but also helps slow the absorption of carbohydrates, leading to a more gradual rise in blood sugar.

Other Varieties and Factors Affecting Carb Count

Other varieties of rice, such as wild rice and basmati rice, also have different carbohydrate profiles:

Basmati Rice: A 200g serving of cooked white basmati rice contains approximately 55g of carbohydrates.
Wild Rice: Cooked wild rice is botanically a grass seed, not a true rice, and a 200g serving has a lower carb count of around 43 grams, along with more protein and fiber.
Parboiled Rice: 200g of cooked parboiled white rice contains about 52g of carbohydrates, slightly less than regular white rice.

The cooking method significantly influences the final weight and, therefore, the carbohydrate concentration per gram. If you boil rice and then drain the water, some of the water-soluble carbohydrates and nutrients may be lost, though this is a minimal amount. The main reason for the difference between raw and cooked rice is the water absorption. Uncooked rice is much denser in nutrients and calories than its cooked counterpart.

White Rice vs. Brown Rice: The Head-to-Head Comparison


Nutritional Aspect	200g Cooked White Rice	200g Cooked Brown Rice	Key Takeaway
Carbohydrates	Approx. 55-57g	Approx. 45-52g	Brown rice has fewer carbs.
Calories	Approx. 260 kcal	Approx. 220 kcal	Brown rice has fewer calories.
Dietary Fiber	Lower (around 1g)	Higher (around 2-4g)	Brown rice is richer in fiber.
Nutrients	Less, as bran/germ removed. Often enriched.	Richer in magnesium, selenium, and B vitamins.	Brown rice has higher micronutrient content.
Glycemic Index	Higher, causing a faster blood sugar spike.	Lower, resulting in a more gradual blood sugar increase.	Brown rice is a better choice for blood sugar management.

Practical Tips for Managing Rice Portions

For a balanced diet, it's not just about the number of carbs, but also about portion control and what you eat alongside your rice. Here are some practical strategies:

Use a food scale: Weighing your cooked rice is the most accurate method for tracking your carbohydrate intake, as volume measurements like cups can be inconsistent.
Measure before cooking: For maximum accuracy, weigh the raw rice. Since rice roughly triples in weight when cooked, you can use the raw weight to determine the cooked portion's nutrition. For example, 50g of dry rice will yield roughly 150g of cooked rice with the nutrient content of the original 50g.
Balance your plate: Follow the healthy plate model: fill half your plate with vegetables, one-quarter with lean protein, and one-quarter with a starch like rice. This helps create a satiating meal that is not overly carbohydrate-dense.
Choose whole grains: Whenever possible, opt for brown rice or wild rice. Their higher fiber content offers greater satiety and better blood sugar control, which is particularly beneficial for those with diabetes or watching their weight.
Mind your mix-ins: The total carb count for a rice dish changes with what you add. Consider how ingredients like sugar in fried rice or starchy beans in rice and peas affect the overall carbohydrate total.

Benefits of Including Rice in Your Diet

Lists can help in easily digesting information. Here are a few benefits of consuming rice as part of a balanced diet:

Energy source: Rice is a great source of readily available energy, fueling your body and brain for daily activities.
Nutrient provider: While white rice is a refined carb, fortified varieties offer essential nutrients. Brown rice is a whole grain packed with natural vitamins, minerals, and antioxidants.
Versatile and accessible: Rice is an affordable and versatile staple food, pairing well with a vast array of global cuisines and dishes..
Gluten-free option: For those with gluten sensitivity or celiac disease, rice is a naturally gluten-free grain that can be safely enjoyed.

Conclusion: Making Informed Choices for Your Health

Ultimately, the carbohydrate content of 200g of cooked rice varies based on the type, with white rice having slightly more carbs and brown rice offering a more fiber-rich, nutrient-dense profile. For anyone managing their carbohydrate intake, using a food scale to portion your cooked rice is the most reliable method for accuracy. By understanding these nutritional facts and combining rice with a healthy balance of protein and vegetables, you can enjoy this versatile grain as part of a well-rounded and health-conscious diet. The best choice of rice for you will depend on your specific dietary goals and overall health needs.

For more detailed nutritional data and resources on carbohydrate counting, you can visit reliable sources like the USDA FoodData Central or health-focused websites like Healthline and MedlinePlus.

Frequently Asked Questions

The amount of carbohydrates in 200g of cooked rice varies by type. For long-grain white rice, it's approximately 56g, while for brown rice, it's slightly lower, around 45-52g.

Yes, brown rice generally contains slightly fewer carbohydrates per 200g serving than white rice. The main nutritional advantage of brown rice, however, is its higher fiber content, which promotes better digestive health and slower sugar absorption.

A 200g serving of cooked white rice contains approximately 260 calories, while the same amount of cooked brown rice contains slightly fewer, around 220 calories.

Using a food scale is the most accurate way to measure cooked rice for precise carb counting. Volume measurements like cups can be inconsistent, as the rice density can vary based on cooking method and type.

Cooking rice does not destroy the carbohydrates. Instead, the rice absorbs water, which increases its weight and volume. This means a gram of cooked rice has fewer carbs than a gram of uncooked rice, but the total carb content from the original grain remains consistent.

For a balanced meal, follow the healthy plate method. Reserve one-quarter of your plate for rice, another quarter for lean protein, and fill the remaining half with a generous serving of non-starchy vegetables.

Yes, parboiled rice has a slightly different nutritional profile. A 200g serving of cooked parboiled white rice contains approximately 52g of carbohydrates, which is less than regular cooked white rice.