What is the nutritional value of 100g of cooked rice?

January 3, 2026 •

3 min read

According to the USDA, a standard 100-gram serving of cooked, enriched white rice contains approximately 130 calories and 2.7 grams of protein. However, the exact nutritional value of 100g of cooked rice can vary depending on the type of rice and how it is prepared. This guide breaks down the key nutritional differences between popular rice varieties and explains how to make the healthiest choice for your dietary needs.

Quick Summary

A 100g portion of cooked rice provides complex carbohydrates and a modest amount of protein. The nutrient content differs significantly between white rice and whole-grain brown rice, with brown rice offering more fiber and key minerals. Different varieties also have varying nutrient profiles, making rice a versatile component of a balanced diet.

Key Points

Calories: A 100g serving of cooked white rice contains approximately 129 calories, while brown rice has slightly fewer at about 122 calories.
Carbohydrates: Both rice types are carbohydrate-heavy, with 100g of cooked white rice containing around 28g and brown rice containing about 25g.
Fiber and Glycemic Index: Brown rice is a whole grain with significantly more fiber and a lower glycemic index than white rice, leading to a slower release of sugar into the bloodstream.
Vitamins and Minerals: Brown rice is naturally richer in manganese, magnesium, and certain B vitamins, while enriched white rice is fortified to replace lost nutrients, including folic acid and iron.
Cooking Method Impact: Cooling cooked rice and reheating it increases its resistant starch content, which has benefits for gut health and can reduce its glycemic impact.
Moderation is Key: Both white and brown rice can be part of a healthy diet when consumed in moderation and paired with other nutrient-dense foods.

Macronutrients in 100g of Cooked Rice

Rice is a significant source of carbohydrates in many diets. For a standard 100g serving of cooked rice, the macronutrient breakdown varies between white and brown rice. Cooked white rice typically contains around 129 calories, 28 grams of carbohydrates, 2.7 grams of protein, and minimal fat. Cooked brown rice has slightly fewer calories at about 122, with 25 grams of carbohydrates, 2.7 grams of protein, and nearly 1 gram of fat. Brown rice is a whole grain, retaining its bran and germ layers, while white rice is refined, removing these layers.

The Impact of Processing on Rice Nutrition

The milling process for white rice removes the outer bran and germ, which are rich in fiber, minerals, and vitamins. This process extends shelf life but reduces the nutritional content compared to brown rice, a whole grain that keeps these layers.

Micronutrients in Cooked Rice

The micronutrient content of 100g of cooked rice also differs based on the type.

Minerals in Rice

Brown rice is a good source of manganese and magnesium, important for metabolism, bone health, muscle function, and blood pressure. Both white and brown rice contain selenium, which supports thyroid function and the immune system. Enriched white rice is often fortified with iron.

Vitamins in Rice

Brown rice contains naturally occurring B vitamins like thiamine and niacin. Enriched white rice has these added back, along with folic acid, crucial for DNA synthesis.

Comparing 100g of Cooked White vs. Brown Rice

Here's a comparison of the nutritional values for 100g of cooked white and brown rice:


Nutrient	Cooked Brown Rice (approx.)	Cooked White Rice (approx.)
Calories	122 kcal	129 kcal
Protein	2.7 g	2.7 g
Carbohydrates	25.45 g	27.99 g
Fat	0.96 g	0.28 g
Fiber	1.6 g	0.4 g
Magnesium	44 mg (10% DV)	12 mg (3% DV)
Manganese	1 mg (48% DV)	0.5 mg (21% DV)
Iron	0.5 mg (3% DV)	1.2 mg (7% DV)
Selenium	7.5 µg (14% DV)	7.5 µg (14% DV)

Understanding the Glycemic Index

The glycemic index (GI) indicates how quickly a food raises blood sugar. Brown rice has a lower GI (50-65) than white rice (70-73) due to its higher fiber content, which slows digestion and glucose release. Cooling cooked rice can further lower its GI by increasing resistant starch.

Cooking Methods and Other Nutritional Factors

Cooking methods and pairing with other foods can affect rice's nutritional impact.

Cooking with water: Using ample water and draining excess can slightly reduce starch content.
Cooling and reheating: Chilling cooked rice increases resistant starch, benefiting gut health and satiety. Reheating doesn't diminish this benefit.
Pairing with other foods: Serving rice with protein and vegetables can lower the meal's overall glycemic load.

Conclusion

In conclusion, 100g of cooked rice is primarily a carbohydrate source, providing about 120-130 calories. Brown rice is generally more nutrient-dense due to higher fiber, magnesium, and manganese content as a whole grain. Enriched white rice, while lower in fiber, contributes B vitamins and iron through fortification. Both can be part of a healthy diet in moderation and paired appropriately.

Optional outound link

For more detailed nutritional data on various food items, including different types of rice, you can explore reliable resources like the U.S. Department of Agriculture (USDA) FoodData Central: https://fdc.nal.usda.gov/.

Frequently Asked Questions

For most people, brown rice is healthier because it is a whole grain and retains more fiber, magnesium, and other natural nutrients lost during the milling of white rice.

Yes, enriched white rice has iron, thiamine, and folic acid added back after processing, making it a good source of these specific micronutrients.

When consumed in controlled portions, rice can support weight management. Brown rice, with its higher fiber content, can promote feelings of fullness for longer.

Cooking and then cooling rice, for example by refrigerating it overnight, increases its resistant starch content, which in turn lowers its glycemic index.

Yes, because white rice has a lower fiber content, it is easier to digest and may be a better option for individuals with certain digestive issues like irritable bowel syndrome.

Yes, different varieties of rice have slightly different nutritional profiles. For instance, short-grain rice can be stickier and may have a different starch composition than long-grain varieties like Basmati.

While rinsing helps remove excess starch to prevent sticking, it may also wash away some of the surface nutrients. However, enriched rice is fortified to make up for some nutrient loss during processing.