How Many Calories in White Rice (100g)?
Quick Answer
A 100g serving of cooked white rice contains approximately 130 calories. The exact amount can vary slightly depending on the type of rice and how it is prepared.
Calories in White Rice (Cooked vs Uncooked)
It’s important to distinguish between cooked and uncooked rice:
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100g uncooked white rice: ~360 calories
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100g cooked white rice: ~130 calories
Rice absorbs water during cooking, which lowers the calories per 100g in its cooked form.
Common Portion Sizes and Calories
Most people eat more than 100g of rice in a meal. Here’s a more realistic breakdown:
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100g cooked rice: ~130 calories
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150g cooked rice: ~195 calories
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200g cooked rice: ~260 calories
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250g cooked rice: ~325 calories
Portion size is one of the biggest factors affecting calorie intake with rice.
Nutritional Breakdown of White Rice
Per 100g cooked:
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Protein: 2.7g
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Carbohydrates: 28.2g
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Fat: 0.3g
White rice is primarily a carbohydrate source, making it useful for energy but lower in protein compared to foods like chicken or eggs.
Why Rice Calories Can Be Confusing
Many people underestimate rice calories because:
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Portions are often larger than expected
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It is easy to eat quickly without feeling full
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It is usually paired with sauces or oils that add extra calories
Tracking portion size accurately makes a big difference.
Is White Rice Good for Weight Loss?
White rice can still be included in a calorie-controlled diet.
Key points:
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It is not inherently fattening
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Total daily calorie intake is what matters most
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Portion control is essential
Replacing high-calorie sides with measured portions of rice can actually help structure meals more effectively.
White Rice vs Other Carbohydrates
Here’s how white rice compares per 100g cooked:
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White rice: ~130 calories
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Pasta: ~150–160 calories
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Potatoes: ~77 calories
Rice sits in the middle range, making it neither especially low nor high in calories.
Cooking Methods and Added Calories
The way rice is prepared can significantly change calorie content:
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Plain boiled rice: ~130 calories per 100g
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Fried rice: can exceed 200+ calories per 100g
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Rice with butter/oil: increases calories quickly
Keeping rice plain is the easiest way to control calories.
How White Rice Fits Into Your Daily Intake
If your daily calorie target is:
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1500 calories → 100g rice = ~9%
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2000 calories → 100g rice = ~6.5%
This shows how quickly rice portions can add up if not measured properly.
Related Guides
Track Your Food Intake Accurately
To get consistent results:
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Estimate your calorie needs
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Weigh portions where possible
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Track intake daily
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Adjust based on progress
Rice is easy to include in a balanced plan when portions are controlled.