Calories in dry white rice.
365 kcal per 100 g.
The bag number. 100 g of dry rice cooks into roughly 280–300 g on the plate, carrying the same 365 kcal. Logging a cooked portion against this row is the single most common way a rice dinner gets overcounted by a factor of nearly three.
Rice, white, long-grain, regular, raw, enriched · SR Legacy (2018-04) · USDA FDC 168877
Nutrition for your portion
| Nutrient | Per 100 g | 100 g |
|---|---|---|
| Energy | 365 kcal | 365 kcal |
| Protein | 7.13 g | 7.13 g |
| Carbohydrates | 80 g | 80 g |
| Fat | 0.66 g | 0.66 g |
| Fibre | 1.3 g | 1.3 g |
| Sugars | 0.12 g | 0.12 g |
| Saturated fat | 0.18 g | 0.18 g |
| Sodium | 5 mg | 5 mg |
| Salt (calculated from sodium) | 0.01 g | 0.01 g |
| Vitamin A (RAE) | 0 ug | 0 ug |
| Vitamin D (D2 + D3) | 0 ug | 0 ug |
| Vitamin E (alpha-tocopherol) | 0.11 mg | 0.11 mg |
| Vitamin K (phylloquinone) | 0.1 ug | 0.1 ug |
| Vitamin C | 0 mg | 0 mg |
| Thiamin | 0.58 mg | 0.58 mg |
| Riboflavin | 0.05 mg | 0.05 mg |
| Niacin | 4.19 mg | 4.19 mg |
| Vitamin B6 | 0.16 mg | 0.16 mg |
| Folate, total | 231 ug | 231 ug |
| Vitamin B12 | 0 ug | 0 ug |
| Potassium | 115 mg | 115 mg |
| Calcium | 28 mg | 28 mg |
| Phosphorus | 115 mg | 115 mg |
| Magnesium | 25 mg | 25 mg |
| Iron | 4.31 mg | 4.31 mg |
| Zinc | 1.09 mg | 1.09 mg |
| Selenium | 15.1 ug | 15.1 ug |
| Iodine | Unknown | Unknown |
| Copper | 0.22 mg | 0.22 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
365 kcal per 100 g dry, against 130 once cooked — the same rice, holding about three times its weight in water. That ratio is why the state has to be recorded: a cup of dry rice is 185 g and 675 kcal and becomes roughly three cups cooked. Rinsing changes nothing measurable. Cooking in stock or with a knob of butter adds whatever went in.
Logging this food
A cup of dry white rice is 185 g and 675 kcal, which is a great deal more than most people picture when they pour one out for two. The practical portion is 60 to 75 g dry per person — about 220 to 275 kcal — which cooks up to a full plate. Weighing dry is easier and more accurate than weighing a sticky cooked mass.
Swaps and alternatives
Dry brown rice is 367 kcal per 100 g, effectively identical: the choice is about fibre, not calories. Dry pasta is 371 and dry quinoa similar. Everything dry and starchy lands within a few per cent of 365 per 100 g, which makes the portion the only real decision.