What rice contains the most calories?

November 23, 2025 •

4 min read

A 100-gram serving of uncooked white rice contains approximately 365 calories, while the same weight of cooked white rice has only about 130 calories due to water absorption. Understanding this distinction is key to determining what rice contains the most calories, as the method of preparation dramatically impacts the final count.

Quick Summary

The calorie content of rice is primarily influenced by cooking method, water absorption, and added fats. While uncooked varieties possess similar high densities, the cooked calorie count per serving varies significantly between types. Ultimately, adding ingredients during cooking is the most impactful factor.

Key Points

Uncooked is Most Calorie-Dense: A 100-gram portion of uncooked rice contains significantly more calories than the same weight of cooked rice due to water absorption.
Added Fats are the Biggest Factor: Adding ingredients like butter, oil, or rich sauces during preparation is the most effective way to create a high-calorie rice dish.
Glutinous Rice Can Be Highest (Cooked): Cooked glutinous (sticky) rice has a higher calorie density per 100g than most other cooked rice varieties because it absorbs less water.
Raw Calories are Similar: When comparing 100 grams of uncooked rice, most varieties like white, brown, and glutinous have very similar calorie counts, all being carbohydrate-dense.
Wild Rice is a Low-Calorie Option: Cooked wild rice has a lower calorie count per 100g and offers more protein and fiber than white rice.
Whole Grains Offer More Satiety: Brown, red, and wild rice have more fiber, which can help you feel full on fewer calories despite having similar raw calorie counts to white rice.

Cooked vs. Uncooked: The Calorie Illusion

One of the most common misconceptions about rice calories stems from the difference between its uncooked and cooked state. When you cook rice, it absorbs a substantial amount of water, which adds weight but no calories. This means that while 100 grams of dry rice might contain around 360-370 calories, the same 100-gram weight after cooking will have far fewer calories, as much of that weight is now water. For accurate calorie tracking, it is best to measure uncooked rice weight and calculate the total calories for your meal from there. The density of cooked rice is what changes, not the inherent caloric value of the initial grains.

A Breakdown of Rice Varieties by Calorie Content

When examining the raw, uncooked grains, the caloric differences between most rice varieties are minimal because they are all very high in carbohydrates. However, the nutritional differences, including fiber and micronutrients, can be more significant and impact how filling a type of rice is. For example, brown and wild rice are whole grains with more fiber than their white counterparts.

White Rice: This includes long-grain, basmati, and jasmine rice. In its raw, uncooked state, 100 grams of white rice typically has around 360-365 calories. When cooked, a 100g serving is approximately 130 calories.
Glutinous Rice: Also known as sticky rice, glutinous rice in its uncooked state has a high carbohydrate density, leading to a raw calorie count that is often slightly higher than other white rice types, sometimes reaching 370 calories per 100g uncooked. A 100g serving of cooked glutinous rice is roughly 169 calories.
Brown Rice: As a whole grain, brown rice retains its bran and germ, offering more fiber and nutrients. A 100g serving of uncooked brown rice provides around 360-362 calories, comparable to white rice. However, since it absorbs more water, a 100g serving of cooked brown rice may have slightly fewer calories than cooked white rice, at about 112 kcal.
Wild Rice: This is technically an aquatic grass seed, not a true rice, and it stands out with a significantly lower calorie count when cooked. A 100g cooked portion provides about 101 calories. It is also higher in protein and fiber than white rice, making it a more filling option.
Red and Black Rice: These are also whole-grain varieties rich in antioxidants and fiber. Their uncooked calorie counts per 100g are similar to other varieties (around 353-356 kcal), but their nutritional profile is denser.

The Real Calorie-Boosters: Added Ingredients

While the variety of rice matters, the most dramatic increase in caloric content comes from what you add to it. A seemingly simple rice dish can become a high-calorie meal with the addition of fats. For instance, recipes that call for sautéing uncooked rice in butter or oil before adding liquid will greatly increase the final calorie density. Dishes like fried rice, pilaf, or arroz blanco made with lard will have a significantly higher caloric load than plain steamed rice.

Comparison Table: Cooked Rice Calories per 100g


Rice Type	Calories per 100g (cooked)	Notes
White Rice	130 kcal	Lower in fiber, easy to digest.
Brown Rice	112 kcal	Whole grain, higher in fiber and nutrients.
Basmati Rice	121 kcal	Aromatic long grain, lower glycemic index.
Wild Rice	101 kcal	Aquatic grass seed, lower calorie and high in fiber.
Glutinous Rice	169 kcal	High starch content, very sticky texture.
Red Rice	92 kcal	Nutrient-dense with antioxidants.
Black Rice	130 kcal	High in antioxidants, also known as forbidden rice.

Navigating Rice for Weight Management

For those watching their caloric intake, focusing on preparation and portion control is far more effective than obsessing over minimal differences between plain rice varieties. Whole grains like brown, red, and wild rice can be particularly beneficial because their higher fiber content promotes satiety and can help with portion control naturally.

Portion control is critical: Even a slightly lower-calorie rice can contribute to weight gain if consumed in large quantities. Measure your rice, especially if you are tracking calories.
Prioritize whole grains: The fiber in whole grains helps you feel full for longer, making you less likely to overeat.
Cook simply: Steaming or boiling rice without added fats is the best way to keep the calories from exploding. Save the butter and oil for other parts of your meal.
Pair with protein and vegetables: Complementing rice with lean protein and plenty of vegetables creates a balanced, filling, and nutrient-dense meal, preventing reliance on rice alone for satisfaction.

Conclusion: The Final Verdict on High-Calorie Rice

In summary, the question of "What rice contains the most calories?" has a nuanced answer. While uncooked rice of all varieties is calorie-dense, the calorie count in cooked rice is diluted by water, making cooked glutinous rice generally the most calorific option per 100g among common plain rice types. However, this is overshadowed by the preparation method; adding fats and other caloric ingredients to any rice will create the highest-calorie dish. For a healthy and filling option, whole grains like brown or wild rice provide more fiber and nutrients despite similar uncooked calorie counts. The key takeaway is to prioritize preparation and portion control over the specific rice variety.

Learn more about different rice varieties and their health benefits from this Healthline article.

Frequently Asked Questions

When comparing uncooked rice by weight, brown rice has a very similar calorie count to white rice. However, cooked brown rice often has slightly fewer calories per 100 grams than cooked white rice because it absorbs more water due to its higher fiber content.

To reduce the calories in a rice dish, you can cook it without adding fats like butter or oil. Opting for a whole grain like wild rice or brown rice can also help you feel more full, leading you to eat less overall.

No, cooked wild rice is typically lower in calories than cooked white or brown rice. A 100-gram serving of cooked wild rice has around 101 calories, compared to roughly 130 calories in cooked white rice.

The calorie count per 100 grams differs because uncooked rice is dry and dense, while cooked rice has absorbed water. The cooking process adds no calories, but the water's weight dilutes the caloric density of the final product.

For weight loss, whole grains like brown, red, or wild rice are often recommended. Their higher fiber content promotes satiety, helping to manage portion sizes and overall calorie intake more effectively than refined white rice.

Cooking rice for longer does not change the total calorie count of the original grains. It may alter the texture or increase water absorption slightly, which would only affect the caloric density per gram of the cooked product, not the overall calorie content.

Yes, adding oil or any other fat, like butter, significantly increases the calorie count of a rice dish. Fats are calorie-dense, and cooking with them is the easiest way to make rice more calorific.