Calories in cooked white rice.
130 kcal per 100 g.
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.
Rice, white, long-grain, regular, cooked, enriched, with salt · SR Legacy (2018-04) · USDA FDC 169753
Nutrition for your portion
| Nutrient | Per 100 g | 100 g |
|---|---|---|
| Energy | 130 kcal | 130 kcal |
| Protein | 2.69 g | 2.69 g |
| Carbohydrates | 28.2 g | 28.2 g |
| Fat | 0.28 g | 0.28 g |
| Fibre | 0.4 g | 0.4 g |
| Sugars | 0.05 g | 0.05 g |
| Saturated fat | 0.08 g | 0.08 g |
| Sodium | 382 mg | 382 mg |
| Salt (calculated from sodium) | 0.96 g | 0.96 g |
| Vitamin A (RAE) | 0 ug | 0 ug |
| Vitamin D (D2 + D3) | 0 ug | 0 ug |
| Vitamin E (alpha-tocopherol) | 0.04 mg | 0.04 mg |
| Vitamin K (phylloquinone) | 0 ug | 0 ug |
| Vitamin C | 0 mg | 0 mg |
| Thiamin | 0.16 mg | 0.16 mg |
| Riboflavin | 0.01 mg | 0.01 mg |
| Niacin | 1.48 mg | 1.48 mg |
| Vitamin B6 | 0.09 mg | 0.09 mg |
| Folate, total | 58 ug | 58 ug |
| Vitamin B12 | 0 ug | 0 ug |
| Potassium | 35 mg | 35 mg |
| Calcium | 10 mg | 10 mg |
| Phosphorus | 43 mg | 43 mg |
| Magnesium | 12 mg | 12 mg |
| Iron | 1.2 mg | 1.2 mg |
| Zinc | 0.49 mg | 0.49 mg |
| Selenium | 7.5 ug | 7.5 ug |
| Iodine | Unknown | Unknown |
| Copper | 0.07 mg | 0.07 mg |
Energy comes from USDA nutrient 1008. Salt is calculated as sodium × 2.5, with unit conversion to grams. It is not a separately measured salt value.
Preparation
Rice is the clearest case of weight moving without calories moving. Dry white rice is 365 kcal per 100 g; cooked it is 130, because it takes up roughly three times its weight in water. Nothing is lost and nothing gained — 100 g of dry rice becomes about 280 g of cooked rice with the same 365 kcal in it. Oil, butter or stock in the pan is the only thing that changes the total.
Logging this food
A cup of cooked white rice is 158 g and 205 kcal. Weigh whichever state you actually meet: recipes give dry weights, plates hold cooked ones. Logging a cooked cup against the dry row would put it at 577 kcal instead of 205, which is the single largest error available on this site — and it happens the other way round just as often.
Swaps and alternatives
Cooked brown rice is 123 kcal per 100 g, barely below this row's 130; the difference between white and brown is fibre and micronutrients, not calories. Cooked quinoa and cooked pasta are the nearer comparisons for a plate. The lever that works is the portion: two cups of rice is 410 kcal before anything is put on it.
Questions about cooked white rice
How many calories are in a bowl of rice?
A typical bowl holds 150–200 g of cooked white rice, which is 195–260 kcal. A small bowl (120 g) is about 155 kcal; a large restaurant bowl (300 g) is about 390.
How many calories are in 1 cup of cooked rice?
About 205 kcal for white rice (158 g at 130 kcal per 100 g) and about 240 kcal for brown rice (195 g at 123 kcal per 100 g). Half a cup of cooked white rice is about 100 kcal; 2 cups are about 410.
Is rice high in calories?
Not per gram: cooked rice is 130 kcal per 100 g, similar to boiled potato and lower than bread (~265). It reads as high-calorie because portions are big and because fried rice adds oil at 884 kcal per 100 g.
Does brown rice have fewer calories than white rice?
Barely: 123 vs 130 kcal per 100 g cooked, a 5% difference. Brown rice's advantages are fiber and micronutrients, not the calorie line.