🍚 Nutrition FactsDecember 7, 2025
Calories in Rice: Complete Nutrition Guide
Rice is a staple food for over half the world's population. Here's everything you need to know about rice calories by type and serving size.
Quick Answer (1 Cup Cooked)
206
Calories (white)
45g
Carbs
4.3g
Protein
0.4g
Fat
Calories by Rice Type (1 Cup Cooked)
| Rice Type | Calories | Carbs | Protein | Fiber |
|---|---|---|---|---|
| White Rice (long grain) | 206 cal | 45g | 4.3g | 0.6g |
| Brown Rice | 216 cal | 45g | 5g | 3.5g |
| Basmati Rice | 210 cal | 46g | 4.4g | 0.7g |
| Jasmine Rice | 214 cal | 47g | 4.2g | 0.6g |
| Wild Rice | 166 cal | 35g | 6.5g | 3g |
| Sushi Rice | 240 cal | 53g | 4.4g | 0.5g |
| Cauliflower Rice | 25 cal | 5g | 2g | 2g |
Cooked vs. Uncooked Rice
Important: Rice roughly triples in volume when cooked. Make sure you know whether you're measuring cooked or uncooked:
| Measurement | White Rice Calories |
|---|---|
| 1 cup cooked | 206 cal |
| 1 cup uncooked (dry) | 675 cal |
| 100g cooked | 130 cal |
| 100g uncooked | 365 cal |
White vs. Brown Rice: Which Is Better?
Brown rice is often considered "healthier," but the calorie difference is minimal. Here's the real comparison:
- Calories: Nearly identical (216 vs 206 per cup)
- Fiber: Brown rice has 6x more fiber (3.5g vs 0.6g)
- Glycemic Index: Brown rice is lower (50 vs 73)
- Nutrients: Brown rice retains more B vitamins and minerals
- Taste/Texture: White rice is softer; brown rice is chewier
Bottom line: For weight loss, both work fine. The extra fiber in brown rice may keep you fuller longer, but calories are what matter most.
Tips for Tracking Rice Accurately
- Weigh it cooked — Volume can vary based on how much water the rice absorbs
- Use 130 cal per 100g (cooked white rice) for easy math
- Restaurant portions are often 1.5-2 cups — more than you think
- Fried rice adds 50-100+ calories from oil
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