Calories in white rice

Long-grain, cooked, unenriched. 130 kcal (544 kJ) per 100 g. Choose a portion below and every figure on the page updates.

Cooked white rice absorbs a large amount of water, which is why its calorie density is far lower than the dry grain most people picture. A cup of cooked rice weighs about 158 g and delivers roughly 205 kcal.

Where the energy comes from

Share of total energy contributed by each macronutrient, using the standard 4/4/9 kcal per gram factors:

Things worth knowing

• Dry uncooked white rice is about 365 kcal per 100 g. It roughly triples in weight during cooking, which is where the 130 kcal per 100 g cooked figure comes from.
• Brown rice is nutritionally different but almost identical in calories: about 123 kcal per 100 g cooked, with roughly four times the fibre and much more magnesium and manganese.
• Cooking rice and then chilling it increases resistant starch, which modestly lowers the digestible energy and blunts the glycaemic response. Reheating retains much of that effect.
• Enriched white rice, standard in the United States, adds back iron, thiamin, niacin, and folic acid that milling removed.

Converting these figures

One 1 cup, cooked of white rice is 205 kcal, which is 859 kJ. To convert any other figure, divide kilojoules by 4.184 for calories, or use the converter on the home page.