What are the macros in 1 cup of cooked rice?

November 7, 2025 •

2 min read

According to the USDA, one cup of cooked, long-grain white rice contains approximately 205 calories. Understanding what are the macros in 1 cup of cooked rice is essential for anyone tracking their daily nutrient intake for health and fitness goals.

Quick Summary

A typical 1-cup serving of cooked rice is primarily carbohydrates with minimal fat. The macronutrient content varies depending on the type of rice, such as white or brown.

Key Points

Primary Macro: The main macronutrient in cooked rice is carbohydrates, serving as a primary energy source.
White vs. Brown: Brown rice offers slightly more protein, fat, and significantly more fiber and micronutrients per cup compared to white rice.
Cooking Process: Cooking adds water, increasing volume but not calories; raw rice is more calorie-dense by weight than cooked rice.
Minimal Fat: Both white and brown rice are low in fat.
Enrichment Matters: Enriched white rice has added vitamins and minerals to replace those lost during processing.
Portion Control: Monitoring portion size is important due to its carbohydrate content.

The macronutrient profile of cooked rice is a common query for those managing their diet, whether for weight loss, muscle gain, or general health. The nutritional content, particularly the balance of carbohydrates, protein, and fat, can differ based on the type of rice. This article will provide a breakdown of what are the macros in 1 cup of cooked rice, exploring common varieties and how they compare.

The Macros in 1 Cup of Cooked White Rice

White rice is a fast-digesting carbohydrate source. A standard 1-cup serving (approximately 158g) of cooked, long-grain white rice contains roughly 45 grams of carbohydrates, 4.3 grams of protein, and about 0.4 grams of fat. It has lower fiber than whole grains due to processing. Many white rice varieties are enriched with B vitamins and iron.

The Macros in 1 Cup of Cooked Brown Rice

Brown rice retains the bran and germ, affecting its nutritional profile. A 1-cup serving (approximately 195g) of cooked, medium-grain brown rice provides around 46 grams of carbohydrates, 4.5 grams of protein, and approximately 1.6 grams of fat. Brown rice also offers more fiber (around 3.5g per cup) and micronutrients like magnesium and potassium.

Nutrient Breakdown: A Closer Look

Carbohydrates: The Fuel Source

Rice is primarily a carbohydrate source, providing energy. Brown rice has a lower glycemic index than white rice due to its higher fiber, leading to a slower energy release, beneficial for managing blood sugar.

Protein: A Complementary Source

Rice offers a modest amount of protein but is an 'incomplete' protein, lacking some essential amino acids like lysine. Combining rice with foods like beans or legumes creates a complete protein.

Fat: Minimal but Significant in Whole Grains

Both types of rice are low in fat. The slightly higher fat in brown rice comes from the germ, containing healthy fatty acids.

Comparison Table: White Rice vs. Brown Rice

For a detailed comparison of nutrients per 1 cup of cooked white (long-grain) and brown (medium-grain) rice, please refer to {Link: myfooddata.com https://tools.myfooddata.com/nutrition-facts/168875/wt1}.

The Role of Fiber and Cooking Methods

Cooked rice contains water, making it less calorie-dense by weight than uncooked rice. The cooking process adds volume but not calories.

Conclusion

A 1-cup serving of cooked rice is primarily carbohydrates, with variations in macros depending on the type. White rice offers quick energy, while brown rice provides more fiber, protein, fat, and other nutrients. The choice depends on dietary needs and preferences. Understanding the macros helps in making informed food choices.

For more detailed nutritional information, visit the USDA FoodData Central website.

Frequently Asked Questions

Brown rice is generally considered healthier because it is a whole grain that retains the nutrient-rich bran and germ, providing more fiber, vitamins, and minerals than white rice.

Yes, adding oil increases the total fat and calorie content of the dish. The rice's basic macros don't change, but the meal's overall nutritional value does.

Cooking with water doesn't change the rice's core macros. It increases volume and weight, making cooked rice less calorie-dense by weight than uncooked rice.

A cup of cooked brown rice has significantly more fiber (around 3.5g) than cooked white rice (around 0.6g) because of the bran and germ.

No, rice is an incomplete protein source lacking certain essential amino acids like lysine. Pairing it with foods like beans or legumes creates a complete protein.

Brown rice is better for managing blood sugar than white rice due to its higher fiber and lower glycemic index, leading to a slower rise in blood glucose.

Rice is typically limited on strict low-carb diets due to its high carbohydrate content. Portion control is key if included.