What is 200g of Cooked White Rice Macros? A Detailed Guide

November 8, 2025 •

2 min read

Approximately 260 calories are found in 200g of cooked white rice, which is a common staple globally. This article breaks down what is 200g of cooked white rice macros, offering a comprehensive look at its nutritional composition.

Quick Summary

A 200g serving of cooked white rice provides around 260 calories. The majority of the energy comes from carbohydrates, with minimal protein and fat.

Key Points

Carbohydrate Source: A 200g serving contains approximately 56-57 grams of carbs, providing rapid energy.
Calorie Content: This serving provides around 260 kcal, primarily from carbs.
Low Protein and Fat: The protein content is around 5 grams, and the fat content is less than 1 gram.
Limited Fiber: Cooked white rice typically has about 1 gram of fiber per serving.
Weight Difference: Raw and cooked rice have different weights and nutritional densities. 200g of cooked rice is a larger portion than 200g of raw rice.

Nutritional Profile: 200g of Cooked White Rice

White rice is a familiar component of many diets. Understanding what is 200g of cooked white rice macros can help people make informed choices. This serving size, equivalent to about one cup, provides a clear view of its contribution to daily macronutrient needs.

Key Macronutrient Breakdown

The following is based on long-grain, cooked white rice:

Carbohydrates: Approximately 56-57 grams. These are the main source of energy and are quickly digested.
Protein: Around 5 grams. This is not a complete protein source, so it's best to combine with other protein-rich foods.
Fat: About 1 gram or less. White rice is naturally low in fat.
Calories: Roughly 260 kcal, mainly from carbohydrates.

Additional Nutritional Elements

Beyond macronutrients, 200g of cooked white rice includes the following:

Fiber: Low, around 1 gram. The refining process removes the bran, which is rich in fiber.
Vitamins and Minerals: May include B vitamins (like folate and thiamin) and minerals such as manganese and iron, especially if enriched.
Glycemic Index (GI): White rice has a high GI, approximately 73, which may cause a rapid increase in blood sugar.
Resistant Starch: Cooling cooked rice can increase resistant starch content. This acts as a prebiotic, which supports gut health. Reheating may help preserve this starch.

Comparing White Rice and Brown Rice Macros (per 200g)


Nutrient	200g Cooked White Rice	200g Cooked Brown Rice
Calories	~260 kcal	~220 kcal
Carbohydrates	~56g	~45.56g
Protein	~5g	~5.12g
Fat	~1g	~1.78g
Fiber	~1g	~3.23g

Brown rice has fewer calories and carbohydrates but more fiber, protein, and fat. Higher fiber in brown rice is beneficial for digestion and blood sugar control. For more details, see the USDA's FoodData Central.

Variables Affecting Rice Macros

Nutritional content can differ based on:

Type of Rice: Variations among rice types (jasmine, basmati, medium-grain).
Enrichment: Fortification with vitamins and minerals.
Additives: Cooking with added butter, oil, or salt.
Accurate Measurements: Using a food scale ensures accurate portions, since visual estimations can vary.

Conclusion

In conclusion, 200g of cooked white rice, at approximately 260 calories, is a high-carbohydrate, low-protein, and low-fat food. While it offers quick energy, it lacks the fiber and many micronutrients found in brown rice. Careful portioning and pairing with protein and fiber sources are key considerations.

Frequently Asked Questions

A 200g serving of cooked white rice generally has about 260 calories. The exact amount may vary based on the specific rice type.

A 200g serving, about a cup, is a moderate portion that fits into many diets, but it depends on individual needs and activity levels.

No, white rice is not a significant source of protein. A 200g serving has about 5 grams. It should be combined with other protein sources for a balanced intake.

Brown rice typically has fewer calories and carbs, but more fiber, protein, and fat per 200g serving. The higher fiber content is a significant difference.

Yes, 200g of white rice can be part of a balanced diet. Focus on portion control and pair it with lean protein and vegetables.

Yes, different types of white rice have slight variations in their nutritional profiles. For instance, parboiled rice may offer slightly more protein and fiber.

Yes, a considerable difference exists. Cooked rice absorbs water, which changes its weight and affects the concentration of macros. 200g of raw rice has far more calories and macros than 200g of cooked rice.