CalMind
White rice calories per 100g: 130 kcal
Nutrition facts per 100g (cooked white rice)
White Rice: Calories by Serving Size (Cooked)
*White rice absorbs water weight during cooking. Always explicitly denote whether you are weighing raw or cooked grains.
White Rice Nutrition Analysis: The Ultimate Athletic Recovery Carbohydrate
Standard white rice is universally recognized as a fundamental and easily digestible complex carbohydrate source. When cooked, it delivers approximately 130 calories per 100g serving. For precise macro tracking, a standard 1-cup serving (roughly 158g of cooked rice) contains about 205 calories alongside 45g of carbohydrates.
Raw vs. Cooked: How do White Rice calories change?
White rice aggressively absorbs water during the boiling process, tripling its weight without adding any calories, which drastically reduces its caloric density per 100g.
Cooked weight, dry weight, and common rice dishes
The 130-calorie reference applies to 100 grams of cooked enriched long-grain white rice. Do not apply it to 100 grams of dry rice: cooking adds water, so the two weights are not interchangeable.
For a U.S. rice bowl or meal-prep container, weigh the cooked rice before adding toppings. Fried rice, rice cooked with butter or broth, sushi rice seasoned with sugar, and restaurant bowls need a recipe or product-specific source.
A photo may help estimate the visible portion, but it cannot verify water absorption or ingredients mixed into the rice. Use a scale or measured recipe when a closer value is important.
🔥 How to burn 205 Calories (1 Cup Cooked)?
- Run (6 mph steady rhythm): 20 minutes
- Cycle (Moderate vigorous resistance): 29 minutes
- Walk (3.5 mph brisk active pace): 54 minutes
- Rowing (High intensity output): 18 minutes
Note: Caloric expenditure varies based on age, gender, and current body weight.
Frequently Asked Questions
How many calories are in cooked white rice per 100g?
Cooked white rice has about 130 calories per 100g.
How many calories are in one cup of cooked white rice?
One cup of cooked white rice is typically around 200-250 calories, depending on density and variety.
How many carbs are in white rice per 100g?
Cooked white rice contains roughly 28g carbohydrates per 100g.
Can white rice fit a weight-loss diet?
Yes. Portion control and total daily calorie balance matter more than avoiding white rice completely.
Sources, U.S. scope, and fact check
Reference item: USDA FoodData Central, cooked enriched long-grain white rice (FDC ID 168878), at 130 kcal per 100g.
Applicable region: U.S. food-composition reference data. Last fact check: July 24, 2026. Dry and cooked weights are not interchangeable; rice variety, water absorption, oil, and mixed ingredients affect values.
Editorial information
Written and edited by
Editor-in-Chief at CalMind. Leads editorial direction and English-language nutrition content.
Editorial disclosure added July 17, 2026. This page is not labeled as professionally reviewed unless a named reviewer and verifiable credential are shown.