What are the macros of rice per 100g?: A Comprehensive Guide

November 8, 2025 •

4 min read

Rice is a staple food for more than half the world’s population, serving as a primary source of energy. For those monitoring their intake, understanding what are the macros of rice per 100g is essential, though its nutritional profile changes dramatically after cooking.

Quick Summary

This guide provides a detailed breakdown of the macronutrients in both cooked and uncooked rice. It compares white and brown rice varieties and offers practical advice on how to incorporate this versatile grain into a healthy, balanced diet.

Key Points

Cooked vs. Uncooked: Per 100g, cooked rice has significantly fewer calories and macronutrients due to water absorption during the cooking process.
White Rice Macros: 100g of cooked white rice contains roughly 130 calories, 28g of carbs, 2.7g of protein, and 0.3g of fat.
Brown Rice Macros: 100g of cooked brown rice has fewer calories and carbs but more fiber and fat than white rice, with approximately 112 calories, 24g of carbs, 2.3g of protein, and 0.8g of fat.
Maximize Nutrition: Opting for whole-grain varieties like brown or wild rice provides more fiber, vitamins, and minerals.
Balance Your Meal: To prevent blood sugar spikes and enhance satiety, pair rice with lean protein and fiber-rich vegetables.
Boost Resistant Starch: Cooking rice and then cooling it in the refrigerator increases its resistant starch content, which benefits digestion and blood sugar control.

Understanding Macronutrients in Your Diet

Before diving into the specifics of rice, it is helpful to understand macronutrients, or "macros." These are the three main components of food that your body needs in large amounts for energy and to function properly: carbohydrates, protein, and fats.

Carbohydrates (Carbs): These are the body's main fuel source, providing energy for daily activities and exercise. In rice, the primary carbohydrate is starch.
Protein: A crucial building block for tissues, muscles, hormones, and enzymes. While not a primary source, rice does contain a small amount of plant-based protein.
Fats: Provide a concentrated source of energy, help absorb certain vitamins, and support hormone production. Rice is naturally very low in fat.

Raw vs. Cooked: A Crucial Distinction for Macros

When analyzing the macros of rice, it's vital to distinguish between its raw and cooked forms. Cooking rice involves absorbing a significant amount of water, which dilutes the concentration of calories and macronutrients per 100g, dramatically changing its nutritional profile by weight. For example, 100g of uncooked rice yields a much higher caloric and macro content than 100g of cooked rice.

Here is a comparison of the macros for raw vs. cooked long-grain white rice per 100g:


Nutrient	Uncooked White Rice (per 100g)	Cooked White Rice (per 100g)
Calories	~365 kcal	~130 kcal
Carbohydrates	~80 g	~28 g
Protein	~7 g	~2.7 g
Fat	~1 g	~0.3 g

The Macro Difference: Brown vs. White Rice

The nutritional content also varies depending on the type of rice. Brown rice is a whole grain, meaning it retains the bran and germ, which are removed to produce white rice. This processing difference is key to their nutritional variances. Brown rice is generally considered healthier due to its higher fiber and micronutrient content.

Here is a side-by-side macro comparison of cooked brown rice versus cooked white rice, both per 100g:


Nutrient	Cooked Brown Rice (per 100g)	Cooked White Rice (per 100g)
Calories	~112 kcal	~130 kcal
Carbohydrates	~24 g	~28.2 g
Protein	~2.3 g	~2.7 g
Fat	~0.8 g	~0.3 g
Fiber	~1.8 g	~0.4 g

The Health Benefits of Different Rice Varieties

Beyond the primary macros, various rice types offer additional health benefits due to their unique nutrient profiles and processing methods. Incorporating a variety can help ensure a broader intake of vitamins and minerals.

Brown and Wild Rice: These are excellent sources of complex carbohydrates, fiber, and micronutrients like manganese, selenium, and B vitamins. The high fiber content supports digestive health, promotes satiety, and helps regulate blood sugar.
Black and Red Rice: These pigmented varieties are rich in antioxidants called anthocyanins, similar to those found in blueberries. They offer anti-inflammatory properties and contribute to heart health.
White Rice: While lower in fiber and some micronutrients, enriched white rice is fortified with added iron and B vitamins. It is also highly digestible, making it a good option for those with sensitive digestive systems or recovering from illness.
Basmati Rice: This variety has a lower glycemic index (GI) compared to regular white rice, which can help regulate blood sugar levels more effectively.

Incorporating Rice into a Balanced Nutrition Diet

Rice can be a perfectly healthy part of your diet when consumed in moderation and paired with other nutrient-rich foods. It's not about avoiding carbs but rather balancing your plate to create a complete meal. Here are some tips for a balanced approach:

Practice Portion Control: Aim for a serving size of ½ to 1 cup of cooked rice per meal, adjusting based on your activity level and calorie needs.
Pair with Protein: Combine rice with lean protein sources like grilled chicken, fish, tofu, or lentils. This helps create a more balanced meal, slows digestion, and provides a complete amino acid profile.
Add Fiber-Rich Vegetables: Load up your plate with a variety of colorful vegetables, which increase your fiber intake and add essential vitamins and minerals.
Include Healthy Fats: Incorporate healthy fats from sources like avocado, nuts, seeds, or a drizzle of olive oil to further slow digestion and improve nutrient absorption.
Maximize Resistant Starch: Cooking and then cooling rice, especially overnight, increases its resistant starch content. This fiber-like starch is less glycemic and promotes gut health.

Conclusion: The Bottom Line on Rice and Macros

Rice, in all its varieties, is a versatile and valuable energy source. The key to incorporating it into a healthy diet lies in understanding its macronutrient composition and making mindful choices. By distinguishing between the macros of cooked and uncooked rice, selecting whole-grain options like brown rice when possible, and pairing it with protein and vegetables, you can create delicious and nutritious meals. Whether you choose brown rice for its higher fiber content or white rice for its easy digestibility, moderation and balance are the most important ingredients for a healthy diet.

For more detailed nutritional guidelines and dietary patterns, consult reliable health resources like the American Heart Association website.

Frequently Asked Questions

No, rice itself does not cause weight gain when eaten in moderation as part of a balanced diet. Weight gain results from an excess of calories from any food. Portion control and pairing rice with nutrient-dense foods like vegetables and protein are key for weight management.

Brown rice is generally considered healthier because it is a whole grain that contains more fiber and micronutrients, such as magnesium and B vitamins, than refined white rice. However, both can be part of a healthy diet, and for some with digestive issues, white rice may be easier to tolerate.

During cooking, rice absorbs a large amount of water, which increases its weight and volume. This process dilutes the nutrients and calories, meaning a 100g serving of cooked rice will have significantly lower calorie and macronutrient counts than the same weight of uncooked rice.

You can lower rice's glycemic index by choosing varieties like basmati or brown rice, cooling it after cooking to create resistant starch, or pairing it with sources of protein, fiber, and healthy fats in your meal.

A standard adult serving of cooked white or brown rice is about ½ cup. The ideal amount can vary based on your overall calorie needs, activity level, and whether the rice is a side dish or main component.

Yes, all varieties of rice are naturally gluten-free, making it a safe grain choice for individuals with celiac disease or gluten sensitivity.

Rice, particularly whole-grain varieties like brown rice, contains a range of vitamins and minerals, including B vitamins (like folate and thiamine), iron, magnesium, manganese, phosphorus, and selenium.