What is 115g of rice macros? A Deep Dive

November 8, 2025 •

4 min read

According to the USDA, rice is a major source of dietary energy and provides a significant portion of the daily calories for over half the world's population. For those tracking their intake, knowing precisely what is 115g of rice macros is crucial for meal planning and managing weight or fitness goals.

Quick Summary

This article explores the macronutrient profile of a 115g serving of both cooked white and brown rice, detailing the calories, carbohydrates, protein, and fat content. It provides a comparative analysis to help you make informed dietary choices based on your specific nutritional needs.

Key Points

Cooked vs. Raw: 115g of cooked rice contains significantly fewer macros and calories than the same weight of raw rice due to water absorption.
White Rice Macros: 115g of cooked white rice has approximately 149 calories, 32g carbs, 3g protein, and 0.3g fat.
Brown Rice Macros: 115g of cooked brown rice has roughly 137 calories, 29g carbs, 2.9g protein, and 1g fat.
Energy Source: Both types are excellent sources of carbohydrates for energy, but brown rice offers more fiber and a lower glycemic index.
Balanced Meals: For a nutritionally balanced meal, pair your 115g rice serving with lean protein and vegetables to slow digestion and increase satiety.
Accurate Tracking: Use a kitchen scale to measure your cooked rice portion for the most accurate calorie and macronutrient tracking.

Understanding Rice Macronutrients: Cooked vs. Raw

Before diving into the specifics of what is 115g of rice macros, it's important to clarify the difference between raw and cooked rice. The cooking process, which involves adding water, significantly alters the nutritional density and overall weight. A 115g serving of cooked rice will have a vastly different macro count than 115g of raw, uncooked rice. Cooked rice is largely water, which means the macros are less concentrated per gram compared to its raw counterpart. Most people consume cooked rice, and for the purpose of this analysis, we will focus primarily on cooked measurements, as this provides the most practical information for meal preparation and tracking.

The Nutritional Profile of 115g of Cooked Rice

When preparing a meal, a 115g serving is a common and manageable portion size. The macronutrient content, however, depends heavily on the type of rice. The most common varieties consumed are white rice and brown rice, and they have distinct nutritional differences.

Cooked White Rice (Enriched, Long-Grain)

Calories: Approximately 149 calories.
Carbohydrates: Roughly 32 grams, primarily from starch.
Protein: About 3 grams.
Fat: Negligible, around 0.3 grams.
Micronutrients: Enriched white rice is a good source of B vitamins and iron.

Cooked Brown Rice (Long-Grain)

Calories: Roughly 137-140 calories, which is slightly less than white rice due to lower water absorption and different density.
Carbohydrates: Approximately 29 grams, with a higher fiber content than white rice.
Protein: About 2.9 grams.
Fat: Around 1 gram, slightly higher than white rice as the bran layer is intact.
Micronutrients: Brown rice contains more magnesium, manganese, and fiber compared to enriched white rice.

White Rice vs. Brown Rice: A Macronutrient Comparison

Understanding the differences in macro composition is key to fitting rice into your dietary plan. While both are excellent sources of carbohydrates for energy, the overall health benefits and impact on satiety vary.


Feature	115g Cooked White Rice	115g Cooked Brown Rice
Calories	~149 kcal	~137 kcal
Carbohydrates	~32g	~29g
Protein	~3g	~2.9g
Fat	~0.3g	~1g
Fiber	~0.5g	~0.7g
Nutrient Density	Lower, bran removed	Higher, whole grain
Digestion Speed	Faster, higher glycemic index	Slower, lower glycemic index
Best For	Post-workout, quick energy	Satiety, fiber intake

Practical Tips for Integrating 115g of Rice Macros into Your Diet

For those who are meticulous about their diet, here are a few tips to make the most of your rice intake:

Portion Control: Using a kitchen scale to measure 115g of cooked rice is the most accurate method to track your intake. Eyeballing can lead to significant discrepancies over time.
Pairing for Balance: To create a balanced meal, pair your 115g of rice with lean protein (like chicken or fish) and a generous portion of vegetables. This helps to slow digestion and improve satiety.
Preparation Matters: Cooking methods can affect the nutritional profile. For example, cooking and then cooling rice can increase its resistant starch content, which has prebiotic benefits.
Choosing the Right Type: For quick energy, white rice is an effective choice due to its rapid digestion. For more sustained energy and a higher fiber intake, brown rice is the superior option.

What Makes Up Rice Macronutrients?

The macros in rice are straightforward, consisting almost entirely of carbohydrates, with a smaller amount of protein and minimal fat. The type of carbohydrates, primarily starch, is important. Starch is a long chain of glucose molecules, which is broken down by the body into energy. The difference in fiber content between white and brown rice is a key factor affecting digestion speed and overall health benefits.

The Role of Carbohydrates

Rice is a carbohydrate powerhouse, providing readily available energy for the body. The majority of the calories in both white and brown rice come from carbohydrates, and this is why rice is a staple in many high-energy diets, including those of athletes. The lower fiber content of white rice means these carbs are absorbed quickly, leading to a faster release of energy.

The Importance of Protein and Fat

While not a primary source of protein, rice does contribute a small amount. The fat content is minimal, especially in white rice. Brown rice, with its intact bran, contains slightly more fat, but it is primarily healthy unsaturated fat. To make rice a more complete meal, it's essential to add external protein and healthy fats from other food sources.

Lists for Easy Reference

Here is a quick summary of the nutritional content for 115g of cooked rice:

White Rice: Carbs (32g), Protein (3g), Fat (0.3g), Calories (149)
Brown Rice: Carbs (29g), Protein (2.9g), Fat (1g), Calories (137)

Conclusion

In summary, 115g of cooked rice provides a solid dose of carbohydrates for energy. The primary distinction lies between white and brown rice. White rice offers quick energy, while brown rice delivers more fiber and micronutrients, promoting longer-lasting fullness. By understanding the precise macronutrient breakdown, you can effectively incorporate a 115g serving into your daily diet, balancing it with other food groups to meet your health and fitness objectives. Measuring your portions accurately and pairing rice with protein and vegetables will maximize its nutritional benefits and keep you on track.

Optional Outbound Link

For a detailed overview of the nutritional facts of many different types of rice, you can visit the Eat This Much database.

Frequently Asked Questions

A 115g serving of cooked rice is a moderate, standard portion size for many diets. When cooked, it typically amounts to a little over half a cup, making it a manageable amount to include in a balanced meal.

In a 115g cooked portion, white rice and brown rice have a very similar amount of protein. White rice typically has around 3g, while brown rice has slightly less at approximately 2.9g.

115g of cooked white rice has approximately 149 calories, whereas the same amount of cooked brown rice has slightly fewer, at around 137 calories. The difference is minor, and both are relatively low in calories for their energy content.

The difference in fat content, though small, is due to the processing. Brown rice is a whole grain with the bran layer intact, which contains healthy fats. White rice is polished, and this layer is removed, resulting in a negligible fat count.

Yes, 115g of rice can be part of a weight-loss diet when consumed in moderation. As a good source of energy, pairing it with lean protein and fiber-rich vegetables can help with satiety and prevent overeating.

Yes, cooking rice dramatically changes its macro count per gram. The addition of water increases its weight, diluting the calories and macros. This is why it's crucial to specify whether the measurement is for raw or cooked rice.

Yes, as part of a balanced diet, consuming 115g of rice daily is perfectly acceptable. Ensure your meals are well-rounded with various nutrients from other food groups like vegetables, fruits, and lean protein.