Calories in white rice
White rice (long-grain, cooked) contains 130 calories per 100g, with 2.7g of protein, 0.3g of fat and 28.2g of carbohydrates. One cup (158g) comes to roughly 205 calories.
Calculate calories by quantity
Total weight: 158g
Calories by number of servings
Based on 1 cup (158g) at 205 kcal per serving.
| 1 cup | 158g | 205 kcal |
|---|---|---|
| 2 cups | 316g | 411 kcal |
| 3 cups | 474g | 616 kcal |
| 4 cups | 632g | 822 kcal |
| 5 cups | 790g | 1,027 kcal |
| 6 cups | 948g | 1,232 kcal |
| 8 cups | 1,264g | 1,643 kcal |
| 10 cups | 1,580g | 2,054 kcal |
Calories by serving size
Based on 130 kcal per 100g (long-grain, cooked).
| 1/2 cup (79g) | 103 kcal |
|---|---|
| 100g | 130 kcal |
| 1 cup (158g) | 205 kcal |
Full nutrition facts
Per 100g, long-grain, cooked.
| Energy | 130 kcal |
|---|---|
| Protein | 2.7 g |
| Total fat | 0.3 g |
| Saturated fat | 0.1 g |
| Carbohydrate | 28.2 g |
| Sugars | 0.1 g |
| Fibre | 0.4 g |
| Sodium | 1 mg |
| Cholesterol | 0 mg |
| Potassium | 35 mg |
How this fits a day of eating
A cup of cooked white rice (158g) is about 205 calories, roughly 10% of a 2,000 calorie day, almost all of it from carbohydrate. It carries little protein or fibre, so it is easy to eat more than planned; measuring it cooked and pairing it with protein and vegetables keeps meals in proportion.
Rice nearly triples in weight as it cooks. 100g of dry white rice is about 365 calories and becomes roughly 280g cooked, so always check whether a label or recipe refers to dry or cooked weight.
Common questions
How many calories are in a cup of white rice?
One cup of cooked long-grain white rice weighs about 158g and contains roughly 205 calories, 45g of carbohydrate and 4g of protein. A half cup is about 103 calories. Rice packed tightly into a measuring cup can weigh noticeably more, so a kitchen scale gives the most reliable number.
Is white rice bad for weight loss?
No single food causes weight gain. White rice is moderate in calories, at about 130 per 100g cooked, but it is low in fibre and protein, so large portions are easy to eat without feeling very full. Measured servings alongside lean protein and vegetables fit comfortably into a calorie deficit.
Does cooling rice reduce its calories?
Cooking rice and then cooling it increases its resistant starch, a type of starch that is not fully digested. Studies have measured modest increases, so the effect on usable calories is small, likely only a few percent. It is not a reason to change your portion, and cooked rice should be refrigerated promptly for food safety.
How many calories are in 3 cups?
1 cup has about 205 calories, so 2 cups come to roughly 411 and 3 cups to 616. The same maths keeps going: 5 cups are about 1,027 and ten about 2,054. Use the quantity calculator above for any number up to 20.
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Nutrition values from USDA FoodData Central, FDC ID 168878, per 100g unless stated. Calorie needs vary by person.