Which Rice is the Highest in Calories? A Comprehensive Guide

November 26, 2025 •

4 min read

While many assume white rice is highest in calories, different cooking and measurement methods can reveal surprising results across different varieties. The seemingly simple question of which rice is the highest in calories is affected by water absorption and density, making the answer less straightforward than it appears.

Quick Summary

This guide details the calorie content of various rice types, including brown, white, wild, and sticky rice, and explains how cooking and portion sizes impact total caloric intake.

Key Points

Wild Rice is Often Highest: A cooked cup of wild rice is often higher in calories and carbs compared to most other cooked rice varieties due to its dense, nutrient-packed grain.
Brown vs. White Calorie Similarity: Cooked brown rice and white rice have very similar calorie counts per cup, with the difference being negligible for most people.
Sticky Rice is Calorie Dense: Short-grain and glutinous rice varieties can be more calorically dense per cooked cup because they absorb less water and are more compact.
Cooking Method Impacts Calories: Adding fats like oil or butter during cooking, such as when making fried rice, will significantly increase the final calorie count.
Portion Size Matters Most: For controlling calorie intake, managing your portion size is more impactful than switching between common rice types like white and brown.
Cooked vs. Uncooked Differences: Calories per gram are much higher for uncooked rice due to the lack of water absorption, which makes volume-based comparisons more practical for cooked rice.

The Core Factor: Cooked vs. Uncooked Calories

One of the most important factors when comparing rice calorie counts is distinguishing between uncooked and cooked measurements. When rice is cooked, it absorbs a significant amount of water, which increases its volume and weight but does not add calories. This means that 100 grams of uncooked rice contains far more calories than 100 grams of cooked rice simply because it is more calorically dense by weight. A handful of uncooked rice expands into a much larger, and less dense, portion after cooking. For a meaningful comparison, it is best to look at cooked rice using standardized measures, such as a cup or 100-gram serving.

Wild Rice: A High-Calorie, Nutrient-Dense Contender

Wild rice, which is technically the seed of an aquatic grass rather than a true rice, often tops the charts for highest calorie and carbohydrate concentration, especially when measured per cooked cup. It has more fiber and protein than white rice and is exceptionally filling, which can be beneficial despite its higher caloric density. Its chewy texture and rich, nutty flavor make it a popular addition to salads and stuffing, but its portion size should be monitored for those counting calories. A single cooked cup of wild rice can contain around 165 calories, although figures can vary by specific preparation.

Short-Grain and Sticky Rice: Calorie Density from Texture

Short-grain and glutinous (sticky) rice varieties can pack more calories per cooked cup compared to long-grain types. This is because they absorb less water and become denser and more compact during cooking. While the raw calorie count might be similar to other rice types by weight, a standard serving size by volume (like a cup) ends up containing more actual grains, and therefore more calories. This density makes sticky rice a notable high-calorie option when consumed by the cup, despite its plain calorie count by raw weight being similar to other rice.

How Preparation Methods Affect Total Calories

Beyond the type of rice, the cooking method has a profound impact on the final calorie count. While boiling or steaming rice adds no extra calories, incorporating fats like oil, butter, or ghee during or after cooking will significantly increase the caloric value. This is a common practice when making fried rice or pilafs. For example, a plain cup of steamed white rice has a lower calorie count than a cup of fried rice, even though the base ingredient is the same.

Rice Calorie Comparison Table


Rice Type	Approx. Calories per 1 Cup (Cooked)	Grain Characteristics	Nutritional Notes
Wild Rice	~165-248 kcal	Long, thin, dark grain	Higher in protein and fiber.
Brown Rice	~215-248 kcal	Whole grain, nutty, long/medium/short	More fiber and nutrients than white rice.
White Rice	~205-242 kcal	Refined grain, various lengths	Fewer nutrients, easier to digest.
Jasmine Rice	~205-220 kcal	Aromatic, soft, long grain	Similar to white rice, but fragrant.
Arborio Rice	~1 cup is higher due to density	Short, starchy, absorbs liquid	Used for creamy risotto.
Sticky/Glutinous	Higher due to density and less water absorption	Short-grain, very starchy	Used for desserts and other sticky dishes.

The Role of Portion Control and Smart Pairing

For those concerned about calorie intake, portion control is more impactful than the specific type of rice chosen, given that calorie differences between most common varieties are not vast. A single serving should be balanced with other foods to create a healthier, more satiating meal. Combining rice with lean protein sources and fiber-rich vegetables is an excellent strategy to lower the overall glycemic load and promote fullness. A cup of rice, regardless of type, should be considered an energy source and part of a balanced plate, not the entire meal. Focusing on nutrient density, rather than just calorie count, can lead to better dietary choices overall.

How to Manage Rice Intake for Calorie Control

Measure Portions: Consistently use a measuring cup to ensure you're consuming a predictable number of calories.
Steam, Don't Fry: Prepare rice by steaming or boiling to avoid unnecessary added fats.
Add Fiber: Incorporate plenty of vegetables into your meal to increase the fiber content and make the meal more filling.
Balance with Protein: Pair rice with a lean protein source, which helps slow digestion and increases satiety.
Explore Alternatives: Consider lower-calorie alternatives like riced cauliflower or other grains like quinoa, which offers more protein.

Conclusion

While wild rice may be technically the highest in calories by cup due to its concentrated nutrients, most common rice varieties like brown and white have a remarkably similar caloric profile per cooked cup. For many people, the choice between them is not about a significant calorie difference but rather about taste preference, nutritional benefits (like brown rice's higher fiber), and digestibility. Ultimately, the preparation method and a keen focus on portion control are the most critical factors for managing calorie intake with any type of rice. By understanding the nuanced differences, you can make informed choices that best support your health goals.

American Heart Association - Rounding up healthy rice choices

Harvard Health - Brown rice versus white rice: A head-to-head comparison

Frequently Asked Questions

When cooked, brown rice and white rice have very similar calorie counts per cup, with some sources indicating brown rice is slightly higher. For a standard 100g serving, white rice might be slightly higher, but the difference is minimal.

Yes, fried rice has significantly more calories than steamed rice because fats like oil and butter are added during the cooking process. The cooking method, not just the rice type, heavily influences the final calorie count.

Yes, wild rice often has a higher calorie and carbohydrate count per cooked cup than both white and brown rice. It is also higher in protein and fiber.

Yes, portion size is the single most important factor for controlling calorie intake from rice. Since different types have similar caloric density, managing your portion is more effective than focusing on minimal differences between types.

Discrepancies in calorie counts can arise from different measurement standards (cooked vs. uncooked), variations in grain type and length (long-grain vs. short-grain), and how the rice is prepared.

Yes, alternatives like riced cauliflower can serve as a much lower-calorie substitute for rice. Wild rice is also often lower in calories per cooked cup than brown or white rice, and offers more nutrients.

Compared to white rice, parboiled rice often contains fewer calories, carbohydrates, and more fiber, making it a lower-calorie alternative to traditional white rice.

Short-grain rice, including sticky or glutinous rice, tends to be more calorically dense per cup because it absorbs less water and becomes more compact during cooking compared to fluffier, long-grain varieties.