Cooked white rice: calories, protein, vitamins
USDA FoodData Central data, retrieved October 2026 · state: cooked
Cooked white rice: 130 kcal, 2.7 g protein, 0.3 g fat and 28.2 g carbohydrate per 100 g. A typical portion is 1 side serving (180 g): about 234 kcal. Below you will find a table with the share of the daily reference, a comparison with five similar foods and where the numbers come from.
- High in manganese · 23%
- Good source of selenium · 14%
- Low in fat
| Nutrition | per 100 g | % daily value | portion (180 g) | % daily value |
|---|---|---|---|---|
| Calories | 130 kcal | 7% | 234 kcal | 12% |
| Protein | 2.69 g | 5% | 4.84 g | 10% |
| Fat | 0.28 g | — | 0.5 g | — |
| Carbohydrate | 28.2 g | — | 50.7 g | — |
| Fibre | 0.4 g | 1% | 0.72 g | 2% |
| Sugar(limit) | 0.05 g | 0% | 0.09 g | 0% |
| Saturated fat(limit) | 0.08 g | 0% | 0.14 g | 1% |
| Sodium(limit) | 1 mg | 0% | 1.8 mg | 0% |
| Manganese | 0.47 mg | 23% | 0.85 mg | 41% |
| Selenium | 7.5 µg | 14% | 13.5 µg | 25% |
| Copper | 0.07 mg | 8% | 0.12 mg | 14% |
| Vitamin B6 | 0.09 mg | 7% | 0.17 mg | 13% |
| Phosphorus | 43 mg | 6% | 77.4 mg | 11% |
| Zinc | 0.49 mg | 5% | 0.88 mg | 9% |
Typical portion: 1 side serving, 180 g, about 234 kcal. % daily value is for a reference adult (average of men and women); "limit" marks a daily limit, not a target. "High" starts at 20% per 100 g.
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Every number on this page (calorie targets, macro splits and any suggested meal plan) is produced by formulas (Mifflin-St Jeor for basal metabolic rate, standard activity multipliers) or, for AI-generated meal plans, by a language model applying those same formulas. On meal-plan pages the carbohydrate figure for each meal is calculated by difference: total calories minus protein and fat calories, divided by 4. It is not measured or estimated on its own, so read it as an arithmetic balance and not as an independent nutritional analysis of the dish. None of it is individualized medical or nutritional advice, and none of it has been reviewed by a registered dietitian, physician or other licensed healthcare professional.
Ask your doctor or a registered dietitian what is right for you before starting a new diet, especially if you are pregnant or breastfeeding, have a diagnosed medical condition, take prescription medication, or have a history of disordered eating. If you have kidney disease or another medical condition, ask your clinician before raising protein.
Mealyno never recommends a calorie target below your calculated Basal Metabolic Rate (BMR), the minimum energy your body needs at complete rest. Even the most aggressive weight-loss setting is clamped at that floor.
Calorie and BMR estimates use the Mifflin-St Jeor equation (Mifflin MD, St Jeor ST, et al. Am J Clin Nutr. 1990).
Generated: October 2026
Also searched as: cooked white rice, boiled rice.
About this food: Cooked white rice
The entry is enriched long-grain white rice, boiled, with 130 kcal and 28.2 g of carbohydrate per 100 g. Rice is the clearest example of the dry-versus-cooked problem: it roughly triples in weight in the pot, so 100 g from the packet becomes about 300 g on the plate. Most trackers slip by logging the cooked number against the dry weight, or the other way round.
A side serving of 180 g cooked gives 234 kcal and 4.8 g of protein. Round-grain rice for rice pudding and parboiled rice take up water a little differently, so read the numbers as a close estimate for them.
In Ukraine rice comes with cutlets, goulash, stuffed peppers and cabbage rolls, or as plov with carrots and oil. The rice itself is light, but plov cooked with a lot of oil and meat fat is another dish: log it by ingredients, or divide the cooked weight of the whole pan into portions. Salt in the cooking water does not change the calories.
Rinse the rice until the water runs clearer, use about two parts water to one part rice, simmer covered for about 15 minutes and rest it with the lid on. Cool cooked rice quickly, put it in the fridge and eat it within a day.
What it is high and low in
Cooked white rice is high in manganese (23%) per 100 g (share of the daily reference in brackets). It is a good source of selenium (14%).
It is low in fat (up to 3 g per 100 g). The rule is the same for every food: "high" means at least 20% of the daily reference in 100 g, "good source" means 10-19%. For protein it takes at least 8 g per 100 g and a fifth of the calories from protein.
How it compares with similar foods
We compared cooked white rice with the five foods in our table that are closest in composition (Cooked pearl barley, Cooked brown rice, Cooked couscous, Cooked millet and Cooked bulgur), per 100 g.
Rank among the six: Protein (1 = most): 5th of 6; Calories (1 = fewest): 6th of 6; Fibre (1 = most): 6th of 6; Carbohydrate (1 = fewest): 5th of 6. The order is computed from the USDA values, so it moves if the table changes.
| Food | kcal | protein | fat | carbs | fibre |
|---|---|---|---|---|---|
| Cooked white rice | 130 | 2.7 | 0.3 | 28.2 | 0.4 |
| Cooked pearl barley | 123 | 2.3 | 0.4 | 28.2 | 3.8 |
| Cooked brown rice | 123 | 2.7 | 1 | 25.6 | 1.6 |
| Cooked couscous | 112 | 3.8 | 0.2 | 23.2 | 1.4 |
| Cooked millet | 119 | 3.5 | 1 | 23.7 | 1.3 |
| Cooked bulgur | 83 | 3.1 | 0.2 | 18.6 | 4.5 |
All values per 100 g.
Raw, cooked or dry: different numbers
The same food in another state has different numbers, mostly because of water or frying oil. Cooked white rice: 130 kcal and 2.7 g protein per 100 g; Dry white rice: 365 kcal and 7.1 g protein per 100 g. Weigh and log the food in the same state as the figure you pick.
Where the numbers come from
The values on this page come from USDA FoodData Central, SR Legacy (entry 169757: "Rice, white, long-grain, regular, unenriched, cooked without salt"). It is the US government's reference database and its data is public domain (CC0). We retrieved it on October 4, 2026 and show it per 100 g of the food in the stated state (cooked). When USDA reports no value for a vitamin or mineral we write "no data", never zero.
The daily value column compares each amount with a reference adult: the average of the adult male and female values in the US and Canada Dietary Reference Intakes (age 19-30), a 2,000 kcal day and 50 g of protein. Sodium (2300 mg), sugar (90 g of total sugars, the EU reference intake) and saturated fat (22 g, under 10% of calories) are limits, not targets. These are general guides for healthy adults, not medical advice.
The portion weight is a typical size, not a USDA value, so weigh your own portion.
Calorie and nutrient questions
How many calories are in 100 g of cooked white rice?
130 kcal per 100 g, with 2.7 g protein, 0.3 g fat and 28.2 g carbohydrate. A typical portion (1 side serving, 180 g) has about 234 kcal.
How much protein is in cooked white rice?
100 g has 2.7 g of protein, which is 5% of a 50 g daily reference, and a typical portion (180 g) has 4.8 g. Protein supplies 9% of its calories.
Which vitamins and minerals does cooked white rice contain?
The most per 100 g, as a share of the daily reference: manganese 0.47 mg (23%); selenium 7.5 µg (14%). Every other tracked vitamin or mineral is under 10% or has no USDA value.