What is the nutritional value of 300g of rice?

October 26, 2025 •

3 min read

With over half of the world's population consuming it daily, rice is a fundamental dietary staple. The nutritional value of 300g of rice varies significantly depending on whether it's white or brown, and whether it is raw or cooked.

Quick Summary

This article explores the caloric, macronutrient, and micronutrient profiles of a 300g serving of both white and brown rice. It details the differences in fiber, vitamins, and minerals, providing a clear comparison to help users understand how rice fits into a balanced diet.

Key Points

Calories and Macronutrients: A 300g serving of cooked white rice contains around 390 calories, mostly from carbohydrates, with 8g protein and 1g fat.
White vs. Brown Rice: Brown rice is more nutrient-dense, providing significantly more fiber, magnesium, and manganese because it retains its bran and germ layers.
Micronutrient Content: Brown rice is a better source of natural vitamins and minerals, while white rice is often enriched to compensate for nutrient loss during processing.
Health Benefits: Regular consumption of brown rice can aid digestion due to higher fiber content and help manage blood sugar levels due to its lower glycemic index.
Gut Health: When cooked and cooled, rice forms resistant starch, which functions as a prebiotic to feed beneficial gut bacteria.
Dietary Versatility: Both white and brown rice are naturally gluten-free and can be a healthy part of a balanced diet when paired with protein, vegetables, and healthy fats.
Weight Management: Brown rice's higher fiber content promotes satiety, which can help with weight management compared to less filling white rice.

A Tale of Two Grains: White vs. Brown Rice

To understand the nutritional value of 300g of rice, it is crucial to differentiate between its two main forms: white and brown rice. Brown rice is a whole grain that retains its nutrient-rich bran and germ layers, while white rice is a refined grain that has had these outer layers stripped away during processing. This milling process significantly impacts the final nutritional composition, affecting everything from fiber content to mineral and vitamin concentrations. For example, 300 grams of cooked white rice contains around 390 calories, mostly from carbohydrates, with minimal fat and moderate protein. In contrast, a similar serving of brown rice, while also high in carbs, offers more fiber and a richer micronutrient profile. The cooking process also plays a role in the final nutrient content, particularly with trace minerals and vitamins, though cooking ratios and methods are key.

The Macronutrient Breakdown for 300g of Cooked Rice

Macronutrients—carbohydrates, protein, and fat—provide the body with energy. For a 300g serving of cooked rice, carbohydrates are the dominant macronutrient. A typical portion of 300g of cooked white, long-grain rice contains approximately:

Calories: 390 kcal
Carbohydrates: 85 grams
Protein: 8 grams
Fats: 1 gram

By comparison, 300g of cooked brown rice offers a slightly different profile due to its higher fiber content and less processing. While the calorie count is similar, the distribution and type of nutrients differ. For instance, brown rice provides more dietary fiber, which is crucial for digestive health and satiety.

Exploring the Micronutrients: Vitamins and Minerals

Beyond macronutrients, rice provides a variety of essential vitamins and minerals. White rice, which has been stripped of its natural nutrient layers, is often enriched with iron and B vitamins like thiamine, niacin, and folate to restore some nutritional value. Whole-grain brown rice naturally contains higher levels of these micronutrients, along with beneficial minerals like magnesium, manganese, selenium, and phosphorus. These minerals play a role in blood pressure regulation, bone health, and antioxidant defense.

To illustrate the difference, here is a comparison table for the nutritional content of 300g cooked servings of typical long-grain white and brown rice:


Nutrient	300g Cooked White Rice	300g Cooked Brown Rice (Approx.)	Key Benefit of Higher Value
Calories	390 kcal	~495 kcal	Provides energy for daily activities.
Carbohydrates	85 g	~104 g	Body's primary fuel source.
Protein	8 g	~11 g	Supports muscle repair and growth.
Fat	1 g	~4 g	Important for hormone production and nutrient absorption.
Fiber	1 g	~6 g	Aids digestion, promotes fullness.
Magnesium	36 mg	~110 mg	Supports muscle function, blood sugar control.
Manganese	1 mg	~4.5 mg	Key for antioxidant function and bone health.
Selenium	23 mcg	~42 mcg	Supports thyroid hormone production.
Glycemic Index	High (GI ~73)	Medium (GI ~65)	Indicates impact on blood sugar; lower is better.

Additional Health Benefits of Including Rice in Your Diet

As a versatile, naturally gluten-free grain, rice can be a valuable part of a balanced diet. Both varieties offer unique benefits depending on dietary needs and health goals.

Energy Provision: Rice is a rich source of complex carbohydrates, which provides the body with sustained energy to fuel daily activities and exercise.
Gut Health: When cooked and cooled, rice forms resistant starch, a prebiotic that nourishes beneficial gut bacteria. This can positively impact gut health and overall well-being.
Weight Management: Whole-grain brown rice's higher fiber content helps increase feelings of fullness, which can help control calorie intake and aid in weight management.
Heart Health: Studies have linked whole-grain intake, including brown rice, with a lower risk of heart disease by helping to lower cholesterol levels.
Diabetes Management: Brown rice has a lower glycemic index than white rice, leading to a slower, more gradual rise in blood sugar levels after eating, which is beneficial for managing blood sugar.

Conclusion

The nutritional value of 300g of rice depends heavily on the type chosen. While both white and brown rice are primarily carbohydrate sources, whole-grain brown rice offers a more nutrient-dense profile with higher levels of fiber, minerals, and antioxidants. White rice, though often enriched, is best enjoyed as part of a balanced meal containing protein, vegetables, and healthy fats to mitigate blood sugar spikes. Ultimately, a serving of 300g of rice, particularly the brown variety, can be a healthy and energizing component of your diet when portioned appropriately and combined with other nutritious foods. For more details on incorporating a variety of grains into your diet, visit the official Dietary Guidelines for Americans website.

Dietary Guidelines for Americans

Frequently Asked Questions

The nutritional value is much higher for 300g of raw rice because it has not yet absorbed water during cooking. For example, 300g of raw, enriched white rice contains nearly 1095 calories and 240g of carbohydrates, whereas the same amount cooked contains only about 390 calories and 85g of carbs.

For most people, brown rice is nutritionally superior due to its higher fiber, magnesium, and antioxidant content. However, white rice is easier to digest, which can be beneficial for individuals with certain digestive issues like IBS, especially during flare-ups.

No, eating 300g of rice as part of a balanced diet does not inherently cause weight gain. Weight gain is the result of a consistent calorie surplus, and rice can be part of a healthy, portion-controlled diet, especially when paired with protein and vegetables.

Resistant starch is a type of carbohydrate formed when rice is cooked and then cooled. It resists digestion in the small intestine and acts as a prebiotic in the large intestine, feeding beneficial gut bacteria and promoting gut health.

While rice contains some protein, especially brown rice, it is not considered a primary source. A 300g portion of cooked white rice has about 8g of protein, so it should be combined with other protein sources like beans, meat, or fish to create a complete meal.

To maximize nutritional benefits, opt for whole-grain brown rice. Pair it with a variety of fiber-rich vegetables, lean proteins, and healthy fats. Additionally, cooling and reheating cooked rice increases its resistant starch content, which has benefits for blood sugar and gut health.

Yes, all plain rice in its natural form is gluten-free. This includes white, brown, basmati, and jasmine rice, making it a safe staple for individuals with celiac disease or gluten sensitivity. However, care must be taken with pre-packaged rice mixes that may contain gluten-based additives.