How Many Calories Are in Rice? A Complete Nutrition Guide

July 13, 2026 0 comment

100 grams of cooked white rice contains approximately 130 calories. Rice is one of the most widely consumed staple foods in the world. Excellent source of carbohydrates, providing the body with energy for daily activities.

The exact calorie content of rice depends on its variety, serving size, and whether it is measured cooked or uncooked. Uncooked rice is much more calorie-dense, packing about 360 calories per 100 grams before it absorbs water.

1 standard bowl (about 150g or 1 cup) of plain cooked white rice contains roughly 200 to 240 calories. The exact count depends on the type of rice and how it is prepared. In this guide, you will get to know the calories, rice type, protein and fibre in it.

Calorie Count by Rice Type (Per 150g Cooked Bowl)

Plain White Rice: 200–220 calories
Brown Rice: 210–230 calories
Jasmine Rice: 205–220 calories
Basmati Rice: 190–210 calories

Rice Type	Serving Size	Calories	Carbohydrates	Protein	Fibre
White Rice	100 g	130 kcal	28.0 g	2.7 g	0.4 g
Brown Rice	100 g	123 kcal	25.6 g	2.7 g	1.8 g
Basmati Rice	100 g	121 kcal	25.2 g	3.5 g	0.7 g
Jasmine Rice	100 g	129 kcal	28.7 g	2.9 g	0.4 g
Black Rice	100 g	145 kcal	30.0 g	4.0 g	2.2 g
Red Rice	100 g	110–125 kcal	23–26 g	2.5–3.0 g	2.0–3.0 g
Wild Rice	100 g	101 kcal	21.3 g	4.0 g	1.8 g

Best Ways to Enjoy White Rice

Always wash the rice 2-3 times to reduce excess starch and potential contaminants. For weight management, limit your portion to about ½ cup of cooked rice per meal.

Add vegetables or legumes to your rice dishes for better digestion. Use Healthy Cooking Methods like steaming or boiling instead of frying. Balance it with protein like eggs or tofu.

5 Health Benefits of Eating Rice

Rice is a nutritious and easily digestible staple that provides energy and essential nutrients, making it a valuable part of a balanced daily diet. Key Health Benefits:

Rich source of carbohydrates for sustained energy.
Naturally gluten-free, making it suitable for gluten-sensitive individuals.
Easy to digest and gentle on the stomach.
Provides essential vitamins and minerals that support overall health.
Versatile and easy to include in balanced, healthy meals.

Brown Rice Vs. White Rice

Both brown rice and white rice can be part of a healthy diet, but they differ in nutrition and processing.

Brown rice is a whole grain that retains its bran and germ, making it higher in fibre, vitamins, and minerals.

White rice is milled to remove these outer layers, giving it a softer texture and longer shelf life but reducing its fibre content.

Brown rice is a better choice if you want to increase your fibre intake, improve digestion, and stay full for longer

White rice, on the other hand, is easier to digest and provides a quick source of energy, making it a good option for people with sensitive stomachs or those needing fast energy after exercise.

White Rice	Brown Rice
Low fibre content	High fibre content
High glycemic index	Lower glycemic index
Less nutrients	More Nutrients
Highly processed	Minimally processed
Longer shelf life	Shorter shelf life
Soft and mild taste and texture	Nutty and chewy taste and texture

Rice can be a healthy and versatile part of your meals when eaten in the right portions. By understanding how many calories are in 100 g of rice and its overall nutritional properties, you can make confident choices that suit your lifestyle.

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