How much protein is in cooked white rice?

Cooked white rice has 2.7 g of protein per 100 g and 4.3 g per 1 cup (158 g). That is 2.1 g of protein per 100 kcal — essentially not a protein source.

Should rice be weighed raw or cooked?

Weigh it in whichever state you log it, and use the row that matches — this page is the cooked row. Cooking does not change how many calories are there, only how many grams they are spread across: meat loses water in the pan and gets denser, grains and pasta absorb it and get lighter per gram.

All foods

RiceUSDA SR LegacyFDC 169753

Calories in cooked white rice

USDA FoodData Central record for “Rice, white, long-grain, regular, cooked, enriched, with salt” — per 100 g, per every USDA serving size, and next to the other rice rows.

The short answer

Cooked white rice: 130 kcal per 100 g. 1 cup (158 g) is 205 kcal with 4.3 g of protein. Source: USDA FoodData Central record 169753, "Rice, white, long-grain, regular, cooked, enriched, with salt".

Per 100 g

Nutrient	Per 100 g	Share of energy
Energy	130 kcal	100%
Protein	2.7 g	8%
Fat	0.3 g	2%
Carbohydrate	28.2 g	87%

Cooked white rice is 130 kcal per 100 g in USDA FoodData Central (SR Legacy). Of that energy, about 8% comes from protein, 2% from fat and 87% from carbohydrate. That works out to 2.1 g of protein per 100 kcal — essentially not a protein source.

Per serving

The serving sizes USDA lists for this record, priced from the per-100 g figures above. Nothing here is rounded to a “portion” — the gram weight next to each label is what the calories are computed from.

Serving	Weight	Calories	Protein	Fat	Carbs
100 g	100 g	130	2.7 g	0.3 g	28.2 g
1 cup	158 g	205	4.3 g	0.5 g	44.6 g

Compared with other rice

Food	kcal / 100 g	Protein / 100 g	Per serving
Cooked white rice	130	2.7 g	205 kcal · 1 cup
Dry white rice	365	7.1 g	675 kcal · 1 cup
Cooked brown rice	123	2.7 g	248 kcal · 1 cup
Dry brown rice	367	7.5 g	679 kcal · 1 cup

The rice rows exist in more than one state because water moves during cooking: this is the cooked row. Weigh the food in the state you log and pick the row that matches — the calories don’t change in the pan, the grams do. The mechanics are in cooked vs raw weights.

Worth knowing

The plate number. Cooked rice is about 70% water, which is why it is 130 kcal per 100 g while the dry grain is 365. If you weighed the rice on the plate, this is the row; if you weighed it from the bag, use the dry row.

Other tables in cereal grains and pasta

The same numbers for the foods this one usually shares a plate — or a shopping list — with.

Calories in dry quinoa368 kcal / 100 g

Questions about cooked white rice

How many calories are in cooked white rice?: Cooked white rice: 130 kcal per 100 g. 1 cup (158 g) is 205 kcal with 4.3 g of protein. Source: USDA FoodData Central record 169753, "Rice, white, long-grain, regular, cooked, enriched, with salt".
How much protein is in cooked white rice?: Cooked white rice has 2.7 g of protein per 100 g and 4.3 g per 1 cup (158 g). That is 2.1 g of protein per 100 kcal — essentially not a protein source.
Should rice be weighed raw or cooked?: Weigh it in whichever state you log it, and use the row that matches — this page is the cooked row. Cooking does not change how many calories are there, only how many grams they are spread across: meat loses water in the pan and gets denser, grains and pasta absorb it and get lighter per gram.

How calorie.one logs it

Type “cooked white rice” into calorie.one and the app matches this exact record — “Rice, white, long-grain, regular, cooked, enriched, with salt” — estimates the grams, and shows the line with its USDA label. You correct the amount; the per-100 g figure is never guessed. That split between recognition and arithmetic is the whole methodology. For the numbers in context, read Calories in rice: white, brown, cooked and dry.